4th of July Healthy Recipe Ideas

4th of July Healthy Recipe Ideas!

So we know the 4th of July is right around the corner and we all know how easy it is to fall off track with our health and fitness goals during the holiday parties and cookouts right?  So why not save yourself some guilty and make it fun and healthy at the same time!! As I told one of my challengers in my fitness challenge group today, you need family and friends to make your time special and fun, not FOOD! 

So lets look at a few recipes that are simple to make, but patriotic and healthy... just how we like it!!

Red, White, & Blue Fruit Salad

Ingredients: serves 4

1 cup fresh Blueberries

1 cup Fresh Strawberries

1 cup fresh raspberries

1 cup fresh chopped granny smith apples

Directions: 

Mix ingredients together gently in a bowl and serve :) 

Patriotic Chicken and Berry Salad

Ingredients: serves 4

8 cups romaine or spring mix salad

1 lbs grilled chicken breasts cut in quarter pieces

1 cup fresh blueberries

1 cup fresh cut strawberries

1/4 cup Feta Cheese

Directions:

2 cups lettuce per serving.  Add in Chicken, fruit and feta. Serve and enjoy with your favorite Dressing! 

* I recommend my homemade GREEK DRESSING.

Berry Salsa

Ingredients:

1 cup fresh blueberries

1 cup small chopped apple

1 cup fresh strawberries (cut into small pieces)

1/2 cup fresh raspberries

5 whole wheat tortilla wraps cut into star shapes with cookie cutter

Cinnamon and sugar to sprinkle 

Spray EVOO

Directions:

Preheat oven to 400 degrees F.

Mash fresh raspberries in a medium bowl.  Add other fresh fruit in and stir.  

Make stars by using cookie cutter on whole wheat wraps.  

These are my fav wraps! Low in calories and carbs and made with Flax and Oat bran!

Spray wraps with EVOO spray and sprinkle cinnamon and sugar on top.

Bake at 400 for 12 minute or until lightly brown.

Serve with star pita chips with fruit salsa dip.

Pizza Roll-ups

Ingredients: Serves 8

1 package of reduced fat croissants 

1 package of turkey pepperoni

4 low fat mozzarella sticks (string cheese)

Directions:

1. Preheat oven to 350 degrees F.
2. Unroll croissants and lay out flat.  
3. Place pepperoni on croissants so it covers the top 
4. Cut mozzarella sticks in halves and place each half on top of croissant at widest end horizontally and roll up
5. Bake for 12 minutes or until golden brown on top
6. Let cool before eating

There are so many different ways to cook for the holidays and they do not have to take you away from your health and fitness goals!! 

If you are looking to commit to a healthier lifestyle, please fill out my application for a spot in my next fitness challenge.  In the challenge, I provide daily tips, accountability, help with meal planning, recipes, and more during the 30 or 60 day challenge. 

*My coaching is free with purchase your your fitness program and meals to use in the comfort of your own home!

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Cucumber and Tomato Salad

Ok so I am on my first week of the 21 ULTIMATE RESET... I am actually on day 5 today! It's going well and I have had some amazing food and new meals!  This one in particular I am going to be sharing is simply AMAZING!!  What a perfect way to get your veggies in! This is a salad, but not your average salad with lettuce!

Cucumber and Tomato Salad

Makes 1 serving
Ingredients:

• 2 Tbsp red wine vinegar
• 1 tsp Balsamic vinegar
• 1 Tbsp fresh lemon juice
• 2 tsp Extra virgin olive oil (EVOO)
• 1 Medium cucumber (peeled and cut lengthwise, then sliced)
• 1 cup baby cherry tomatoes
• 2 Tbsp red onion chopped
• 1 Tbsp fresh chopped parsley
• Sprinkle Himalayan Salt

Directions:

Combine all ingredients in a medium bowl and mix well.  Serve and ENJOY! 

Yes, it's that easy!  This is a perfect meal to even make for your summer cookouts, especially for the holiday parties!  

If you are using the 21 DAY FIX Meal plan, the breakdown are as follow:

1 GREEN

2 Tsp

If you would like more daily tips, recipes, and motivation to help you reach your fitness goals, please fill out the application below for a spot in my next fitness challenge!

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21 DAY ULTIMATE RESET- WEEK 1

OK, if you have been following my blog, you will know I have been following the 21 DAY FIX EXTREME, but have been having some issues with water retention, weight gain, and joint pain despite my clean eating and exercise.. I have followed the 21 Day Fix Extreme before and had amazing results. So when I am saying I stopped it again... its not because I go back and forth too much, but I NEED to figure out whats going on with my body! As I lost my 5 pounds with the 3 DAY REFRESH , I was under the assumption that I was back on the road to success... I maintained the weight off, then had 1 cheat meal.. seriously, the weight came back and then more! :( Since, I was not able to eat clean, exercise and get it down again.

Im sure many people are thinking she's crazy, or she's cheating and not saying it.. no seriously, I am completely honest and have been about my binge eating and emotional eating.. I am proud to say I have gotten myself back to a good place that food is no longer first in my life.. it hasn't been my drug.  As I got away from competing for now, it has improved significantly!   But there is STILL something going on.  Im excited to share with you my next part of my journey I took.

Last week, I was doing the 21 DAY FIX EXTREME still and wondering what I can do to totally trick my body.. Obviously what I'm doing isn't enough.  So I knew the 3 DAY REFRESH helped, but what about the 21 DAY ULTIMATE RESET?? Its a detox to remove all the toxins and crap in my body and its hard core... I did it 2 years ago when I was trying to lose the last 10 pounds.. I ended up losing 11! So maybe this can help "fix" whats going on.  Obviously if something works and then I stop doing it and gain the weight back, I'm going to see an Endocrinologist.  But for now, I want to do what I can on my own since my last doctor appointment didn't turn out well.

So here we are, week 1 of the ULTIMATE RESET! 

I did my meal prepping and grocery shopping! It was pretty exciting that I had a lot of the ingredients that are more costly because I already use them! 
Coconut  oil, Braggs Liquid Amino, sesame Oil, EVOO, little things like that made a huge difference for my grocery bill!!

Here is my Meal plan for the first week:

Along with my meal plan of course comes with my lovely grocery list!!

So that was the hardest part! Since I am eating a lot of the same foods, it was honestly easy to get prepared!! I am doing my salads right before I eat them, but otherwise, everything else is pretty much prepped ahead of time!

Getting prepped for the big week!!

Tell me this Quinoa salad does't look amazing?!

My stir-fry veggies

My asparagus baked with EVOO and Himalayan salt!

My Home made Greek Dressing from the Reset recipe book

My grilled chicken plain and salmon with a lot of fresh parsley :) 

Time to get pumped up for the next 21 days!!

DAY 1!! Mixing mineralize in with my water and chugging! 

ok, this is my hardest part... drinking the Alkinalize!! Kamut grass, alfalfa, wheat grass,  and barley grass... doesnt sound good either lol.. but its totally tolerable... if you chug water after!

My first breakfast.. pretty darn amazing if you ask me!! :) 

I survived day 1!!! YAY!! 

I did have a killer headache when I woke up the 2nd day, but I will say it was most likely because Im so use to drinking 3 servings of my E&E (my pre workout formula).. I totally drink way more than I should.. on a good note, its the only caffeine intake I get and more natural ingredients than any other energy drink!! 

Dinner!!! Seriously, I chewed like 15 times before swallowing haha.. I'm a little cray cray.. but it is helping me  so much!!

 Seriously, I had to step on that scale 3 times to see if something was wrong with it!  As I have been sharing my issues with retaining water and fluid and nothing is working.... well SOMETHING is NOW working!! On day 2 (mind you this is NOT normal for the average person to lose on this regimen), I got rid of 10 lbs... I feel a lot less bloated but I can see my definition again! I knew it was there somewhere lol!!! My abs are back for sure!!! YAYYY!!!  There is something about just feeling tone and good!! Im seriously SO glad I did this program!! I know today Im only on day 4, but it has been absolutely amazing!!!!

So far, this is by far my FAVORITE meal yet!! They have all been great, but this was awesome and its filling too!! I actually had to force it all down!! Not normal for me lol!!

So this has been my week so far!! 

Exercise wise, I did do my Plyo 21 DAY FIX EXTREME and then Tuesday and Wednesday, I did yoga.  I will be doing yoga and pilates from the 21 Day Fix Extreme during this time since you are not suppose to put a lot of stress on your body.  

Cannot wait to share with you at the end of the week on my first week results!! :) Stay tuned!!

*If you are looking for help on your journey to a healthier lifestyle, good eating habits, a normal exercise routine while being at home, please fill out my application below for a spot in my next fitness challenge!

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3rd Ninja Turtle Birthday for my little Ninja!

This past weekend was absolutely perfect!! My youngest son Weston is turning 3 this week, so we had a little Ninja bash!! Now I usually don't post about this kinda stuff on my blog, but seriously, this mama put some time into this party, so I must share lol!!

It is so easy to just delegate tasks for birthday parties to others so you don't have to worry about it, BUT I have a reason behind what I did! I know people thought I was crazy when I was making my cupcakes, but here are my thoughts!

I have been a working mom since both my boys were born. Swing shifts, 12 hour shifts, working holidays and weekends, and if I am off for a Birthday, I am usually working the day before and the day after.  So this is MY chance to be a MOM!!! I wanted to make the fun stuff..decorations, food, etc.

So in my attempt to only go to the store once to get everything I needed.. it turned into 4.. maybe even 5 trips lol.. I have lists but still forget! Go figure! 

The decorations were fun!! I did the Ninja Turtle balloons and made them into turtles!!

Along with the Ninja balloons.. I made the treat bags into Ninjas too!! so simple to do!! and the kids LOVED them!! :) So worth it!!

And then the cupcakes lol... Ok, yes it took me 6 hours to make.. Thank goodness the eyes were candy because if I would have done what I did with my trial run of making these with all icing, it would have taken me so much longer!!! Its not easy keeping the colors from mixing together!! But it was done and they tasted great... so they say! :) 

Mommy & Chase making cupcakes for the BIG day!

Alright, I didn't do too bad did I?! Totally worth 6 hours of labor lol!! :P

Ok the Fruit and Veggie trays were not so bad!! 

"Ralph" Fruit Tray!

"Mikey" Veggie Tray

Gotta keep the liquid intake healthy! No POP allowed!! Some fresh fruit in the water was perfect!

Seriously, his party starts and he brings out his 2 different personalities at once lol! He goes from crying to happy face in a second!! We don't call him Brutus for nothing! :P

Its time!!! Weston and Ninja Birthday shirt!! Thanks to Etsy.com!  Gotta love it! 

Wes and his big bro having a blast!!

Is he inspecting my cupcakes?!? 

Ready to dig in... with his ninja bathing suit!

Weston and his cousin jumping on his new trampoline! (AKA Tramperine as Weston calls it)

Myself with my Mama and sister!

My FAM!! My Grandma and Grandpa, momma, and sister!! 

Gift opening time!!

Cousins! <3 font="" nbsp="">

Brotherly Love!! <3 font="">

So happy the day went well!! Lots of friends, family, and laughs!! Thanks to all who made Weston's day so special!

Baked Zucchini Chips

So did this momma doing on yesterdays lovely Friday night??? Yup, being a mom!! Making some what I want to call AWESOME Ninja Turtle Cup Cakes and getting all prepped for my youngest son Weston's 3rd Birthday party!! I seriously cannot believe how time flies!! I felt like he was just born! Im sure all you moms and dads know where I'm coming from there.. Anyways... while I'm prepping for the party, I decided to use my last of my zucchini so it doesn't go bad!! I found a recipe from a fellow coach that posted in our challenge group about Zucchini Chips!! UMMM how awesome and simple right?!?! Healthy, but satisfies those cravings?! YES PLEASE!!
So here you go!!

ZUCCHINI CHIPS

Ingredients:

• 2 Medium Zuccchini peeled and sliced 1/4 inch thick horizontally
• 1 tsp Himalayan salt
• 1 tsp crushed black pepper
• Spray Olive Oil

Directions:

1. Preheat oven to 225 degrees F.  
2. Spray Cookie sheet with olive oil to prevent zucchini from sticking
3. Place slices of Zucchini on cookie sheet, making sure there is only 1 layer of zucchini
4. Top with Himalayan salt and pepper over zucchini slices.
5. Cook for 90 minutes
6. Eat within 2 hours

Seriously, this yummy snack does not get much easier!! 

*For those who are using the 21 DAY FIX EXTREME, the breakdown is very simple...
1 GREEN ;)

If you are looking for more easy, healthy recipes for snack, breakfast, lunch, and dinner, along with tips on clean eating, motivation and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness challenge (held in a closed group on Facebook)!  

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From ER Nurse to Full Time #MOMBOSS BEACHBODY COACH!

FROM ER NURSE TO FULL TIME 

#MOMBOSS BEACHBODY COACH!

Here are just a few things about me that hopefully can allow you to RELATE and be INSPIRED to do more of what goals you have in life, but may be holding back on...

I do not post about my income as a Fitness Coach because I do NOT want people thinking I am boasting or bragging… because that is NOT me… What I do want people to get out of this, is the potential for themselves to do more of what they want and not hold back because of fear.

Fear can be a “LIFE SUCKER"… If you can push past the fear and let BELIEF and HOPE take priority over fear, you can create a "LIFE CHANGER” for yourself AND your family!

HOW I FELT MOST OF MY LIFE:

-> I struggled my way through life as a child… not many friends (YES, I was one who skipped lunch to hang in the bathroom stall).

-> I struggled through college to get my Nursing Degree (BUT I DID IT)… I didn’t give up. Yes, I did have fun and party, but studied more than the average person because I took me to read the same thing over and over to get the point across.

-> Financially, I struggled... any money I would earn I would buy things.. I am a HUGE gift giver so it was;t going to just things for me, I was always trying to buy things to show my love.. Ended up being is credit card debt 15,000$.  To get through school was another issue... my mom struggled financially, so she helped with my summer classes, but the rest.. school loans $30,000 debt.

-> I Became A nurse and got a job in the ER… I loved it… BUT I came home not feeling satisfied like I truly “made a difference”.

-> I always had a passion for fitness and working out, but never “thought” I could ever have a satisfying job that would bring home income to provide for my family. Plus giving up all that schooling and school loans I struggled for... NOT happening!!

-> Working 12 hour shifts, weekends, holidays, and only having 1 vacation a year put a damper on my life. I felt I was worth nothing more and this was my life FOREVER… until I retire… at age 65 or older.

WHAT HAS CHANGED MY LIFE TODAY:

-> I started putting God first in my life. I realized NOTHING is more important than the man who died for me!

-> As I got closer to God, I grew in having more Hope and Belief that I am meant for something greater in life.. I HAVE A PURPOSE!!

-> I took 1 STEP in a direction that I knew people would judge me, hate me, block me, and remove me from their lives… BUT I knew my potential for success for MY FAMILY was more important than what others thought (hence having true friends).

-> That step was JOINING a company Called Team BEACHBODY. Yes, we are on infomercials, T.V., online, EVERYWHERE.. WHY??? Because it is LIFE CHANGING!

-> I do not work 12 hour shifts ANYMORE.. No weekends, No holidays…

-> I get at least 3 vacations a year and do not have to worry about asking for time off... IM my own #momboss! I do what I want and when I want ;P

-> It is a way for ME to stay accountable for my own goals— Yes I started coaching right in the middle of my own fitness journey.. BUT successful coaches come from having the right goals, mindset, and belief system, NOT the “perfect body”.

-> I stay home with my kids.. no more missing out on their firsts… events, sports, etc… I ATTEND IT All! I will NOT miss them growing up… because they only grow ONCE!

-> NOW… The BIG part.. when people ask.. you went from Nurse to fitness coach? How are you even replacing that income??

MY SECRET:

-> By having a passion for helping people succeed physically and financially, working to inspire others daily, and NOT GIVING UP… this happened...

->I have made my YEARLY FULL TIME Nursing Income (working for 5 years with my BSN) in less than 3 MONTHS of Beachbody Coaching! From $75,000 a year to $75,000 in less than 3 months!

Taking that 1 leap of Faith… Knowing I am destined for something great in life… feeling a sense of accomplishment when I wake up and go to bed daily… This IS worth the LEAP!

I am now looking for 5 other women, who sick of DREAMING, and are ready to start DOING… and PAY IT FORWARD TO YOU! 

I want to allow others to have this amazing opportunity that I was blessed with!

I am looking for MOTIVATORS, people who are NOT afraid to WORK, and people who are READY to take ACTION! 
I want to bring you on my TEAM and help you through your journey to earn a 6-Figure income within your first 2 Years of Coaching!

I know you may think… this is impossible, or maybe not for you… BUT you will NOT know until you DO IT! 

If you are interested in hearing more about this opportunity, please fill out the application below and I will contact you within 12 hours.

*Please note- Income is NOT guaranteed to all coaches.. Income is based on your effort and work put into your business. BUT, the sky is the limit and you make your OWN raises!*

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3 DAY REFRESH RESULTS!! DOWN 5 POUNDS IN 3 DAYS!

3 DAY REFRESH- TEAM BEACHBODY- GUIDE TO JUMP START YOUR NUTRITION, GET OFF THAT PLATEAU, OR FINISH OFF STRONG!

AHH I am so sad I have not posted my results... ok so I am posting them now, but sad that I don't have my results :( 
My phone was full and totally deleted my initial pics and I know I looked different!! GRRR!!!!

But, hey, at least there is something right?!? :)  

Shakeology-
Packed with potent superfoods, Shakeology starts each of your days on the Refresh with your daily dose of dense nutrition to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.

Vanilla Fresh Shake- 
This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 GRAMS OF WHOLESOME PLANT-BASED PROTEIN, 22 ESSENTIAL VITAMINS AND MINERALS, PROBIOTICS FOR DIGESTIVE HEALTH, AND A PATENTED POTATO PROTEIN extract clinically tested to satisfy your appetite

Fiber Sweep-
The fiber sweep will gently and naturally eliminate waste from your digestive system with its blend of whole ground flax, chia, and psyllium seed husks. As part of a diet low in saturated fat and cholesterol, Psyllium can reduce the risk of coronary heart disease. Fiber sweep is made with wholesome Psyllium fiber husks to help NATURALLY LOWER CHOLESTEROL AND SUPPORT HEALTHY BLOOD SUGAR LEVELS AS PART OF YOUR HEALTHY DIET.

More healthy and easy options to cook-
The 3 Day Refresh Guide contains a wide array of fresh fruits, vegetables, and healthy fats to choose from throughout the day, plus 9 easy-to-fix and satisfying dinner recipes—each one packed with rich flavor that even veggie-haters will love.

To get ready, I of course did my food prepping!! Tons of colors--> Veggies of course, and what else came along with the Refresh is the Fiber Sweep, and Vanilla Fresh Shakes.

MEAL PREP- My favorite part!! Keeping up with my own accountability will drive me to success!! without preparing, I feel like its a perfect opportunity to set yourself up for failure and make excuses not to stay on track!

I made a veggie stir-fry with broccoli, carrots, red and orange peppers, onions and coconut oil!

My favorite- Cucumber and tomato salad!! Seriously, its amazing!! 

I made Salmon and Mahi Mahi... The Mahi Mahi I did have some of on the refresh.. and It was amazing! The rest was for post Refresh!!

 My meals were basic, easy, and filling!! Each morning was my SHAKEOLOGY and apple.

 I think the hardest part of the refresh was the Fiber Sweep.... but honestly, after figuring out how to mix it right, it wasn't bad at all!! The first day, as you see, I put it in a cup and mixed with a spoon... so it was clumpy and got thick fast... 
The right way... put it in a shaker cup with really cold water, shake it fast and chug!! SO much easier!!

Other meals.. GREAT!! I made my Vanilla Fresh with fresh raspberries for some extra flavor and it was amazing!!! 

The difficult part was only having a small portion of veggies... I usually go crazy with my green, but the coconut oil helped fill me up also.. and the more ice and water you use in your shake, the more full you will be! :) 

YAY for success!! Seriously, it was amazing to wake up and feel like a different person!! This was EXACTLY what I needed to get off my funk!! :) Cheers to 2 more days!!

I could eat my cucumber and tomato salad DAILY forever!! It is so good!!  Then I made my shake with Blackberries and they were great!!

A little Tilapia with mixed veggies?!?! YES PLEASE!! you would think after eating Tilapia for 6 meals a day for almost 3 weeks that I would never want it again.. But I am good!! Its easy! I even eat it cold lol... umm is that yucky?!? Thats what I did when I prepped for my shows since I was eating literally every 3 hours and didn't always have a microwave!

Don't mind my bed head, but it is nice to see lines in my stomach again!!! I honestly thought I was NEVER going to get back to my healthy body again!!! It feels good to be healthy!! 

Like I said, I am sad I don't have my before pics, but very excited that I lost 5 lbs and 3 inches!!! :) Whats even more amazing... I wanted to do this post at least 1 week after to let you all know... THAT WEIGHT HAS NOT COME BACK!!! I have continued to eat healthy, and I am continuing to lose (little by little)... but this was exactly what my body was needing! A little tricking your body never hurts!! In fact, it will help speed up your metabolism!!  So now, Im back on track and on the road to success!

I had to share my post Refresh breakfast!! I love my egg whites, Kale, and pine nuts!! Perfect way to start your day and I will also be adding some Ezekiel bread with it! :) This is a meal that is on the ULTIMATE RESET that I will be starting in 1 1/2 Weeks!!! YAY!!

If you would like more tips, motivation, and daily accountability, please fill out my challenge group application to get an exclusive spot in my next group with me as your FREE coach!

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