Coconut Crusted Sweet Potato Truffles- Clean version

Coconut Sweet PotatoTruffles

INGREDIENTS: (12 servings)

• 2 large sweet potatoes, scrubbed
• 1 oz finely shredded unsweetened coconut
• 1/4 cup raw, unsalted pecans
• 1/4 cup pure maple syrup
• 1 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 6 tbsp coconut flour

INSTRUCTIONS:

1. Preheat oven to 425°F. On a foil-lined rimmed baking sheet, add potatoes. Bake, turning once, for 50 minutes, until fork-tender. Remove from oven and let sit until cool enough to handle.
2. Halve potatoes and scoop out flesh, discarding skins. Transfer flesh to a medium bowl and mash with a potato masher.
3. In a food processor, process pecans into fine crumbs. Add 1 cup mashed potato flesh (reserve remaining potato for another use) and maple syrup. Process until smooth, stopping to scrape down sides of bowl. Add vanilla, cinnamon, nutmeg and process to combine. Gradually add flour and pulse to fully combine.
4. Scoop out potato mixture in 1-tbsp increments and roll into balls. Transfer to coconut and roll to coat. Arrange on a parchment-lined baking sheet 
5. Bake for additional 20 min or until coconut has nice light brown color on top!
6. ENJOY!!

Nutrients per serving (2  truffles):

 Calories: 90

 Total Fat: 4 g

Carbs: 11 g

Fiber: 2 g

Sugars: 3 g

Protein: 1 g 

Crock Pot Black Bean and Sweet Potato Turkey Chili

Crock pot Black bean and Sweet Potato turkey chili

Ingredients:

1 small yellow onion

2 cloves garlic

1 14.5 oz can fire roasted tomatoes with juice

1 15 oz can black beans

2 cups sweet potatoes, peeled and cubed

1 lb turkey breast, ground

3/4 tsp cumin

1/2 tsp oregano

1/8 tsp sea salt

1/2 tsp coarse grind pepper

2 tbsp chili powder

1/2 tsp cayenne pepper

1.5 cup water

Directions:

1. Put vegetables and beans in the bottom of the crock pot.

2. Layer ground turkey breast, spices, seasoning and water.

3. Place lid on crock pot and cook on low for eight hours. (He & She Tip: If you are pressed for time, 1 hr on high equals 2 hours on low.)

4. Carefully remove lid and stir chili. Adjust seasonings to taste.

5. Replace lid, cook for an additional 20-30 minutes on low. Serve.

*this is a great family dinner, and also great for lunches!! I make it for a dinner, and then eat it for the next 2 lunches! Great way to save money and have meals prepared!

Start of Beta Phase- Focus T25

Today is the 2^nd day into my second half of FOCUS T25!! This is the Beta round, and holy moly its intense! For only 25 minutes, that is the most I have ever worked out for that amount of time!

Yesterday, I did T25 (Core Cardio) in the morning at 4am before going to work for 7am, then worked until 530 and went straight to FIT Club at 630.  Fit Club is a fitness class my friend/fellow coach and I hold together as a support group to help keep people accountable and motivated!  We are both nurses and work the same job, so we just leave one job and go right to another! I love this picture because this is us! Its real life and what we are really like. We are moms, nurses, fitness coaches, and love every part of our lives/careers! This is what keeps up going is by sharing our knowledge and motivation with others to help them reach their health and fitness goals! 

Today, my workout was Speed 2.0 and is definitely an increase in speed!! 

My meals have been great!  I have my SHAKEOLOGY for breakfast both yesterday and today since I worked at 7 am, I like to have my shake for breakfast.

I have been eating a lot of grilled chicken, spinach salads, veggies and hummus, and more chicken!! My liquid intake is water and I have been getting 60 oz each day.  I do need to increase that slightly, and I have been drinking my Green Tea when I have a craving coming on!

Tonight for my dinner, I had chicken and sweet potato fries, which were awesome!

How to make SWEET POTATO FRIES:

Cut Sweet Potato into long slices

Pour 1 tbsp Extra Virgin Olive Oil on top and mix up with sweet potatoes

Sprinkle either Himalayan Salt or Sea Salt on top

Bake @ 400 degrees for 35 min or until cooked to your liking!

My results come from Exercise, clean eating, and drinking SHAKEOLOGY once a day. Shakeology is my "healthiest meal of the day and is full of dense nutrition. You get all the vitamins and minerals you need just in one shake, that you do not have to go out and pay for a daily multi-vitamin because its already their for you in your shake!  What else does Shakeology do for you?

-Helps curb cravings

-Gives you energy

-Gives you nutrients you normally do not get from the regular food you eat (one shake=6 trips to the salad bar)

-Helps improve your Immune system

-Helps regulate your digestive system

-Improves your mood

-Helps improve your heart health (helps reduce blood pressure and cholesterol)

* Order yours now in HD (home direct) and get FREE shipping!

to place your order, you can visit www.beachbodycoach.com/deidrap8

T25 WEEK 3 DAY 4

WEEK 3 DAY 4

FOCUS T 25

So I had an exhausting evening and definitely did not wake up this morning prior to work to get my workout in. ughh! I know if I would have gotten up, I would have been fine, but I’m human and do these things sometimes.

 I had my shake for work which was great- Berrylicious Blast SHAKEOLOGY made with Greenberry Shakeology! 

For my snack, I had plain Greek yogurt with fresh blueberries (1/2  cup) and kashi go lean cereal (¼ cup).

I was starving for lunch even though I was drinking my water, so I had ½ medium sweet potato and Quinoa salad from the Ultimate Reset.  This is definitely one of my favorite meals from the Reset cleanse! 

My 4^th meal, or should I say snack was raw veggies with ¼ cup hummus and 1 oz raw almonds.

For dinner, I had a greek salad with kalamata olives, feta cheese , with a piece of grilled chicken.  I used oil and vinegar for my dressing!!

No evening snack! Drank lots of water!!

Just because you do not workout, does not mean you need to ruin your nutrition part!  Remember, nutrition is 80% of your weight loss!! If you can’t do it all, do what you can to get the most of your results!! It’s an early night for me so I will update tomorrow!! 

WEEK 3 DAY 1 complete!!!

Week 3 day 1 was a great success!! This is why I do what I do.. I FEEL AMAZING!!! I am so mad that I wasted time last week eating those extra meals, but no more dwelling, time to move on and be stronger than ever!! I got my total body circuit in (T25) in the morning, and also had FIT club and did Turbo Fire (Fire 45) and ohhh how I missed Turbo Fire and Chalene!!! She is definitely my motivator and just LOVE the energy with those workouts!! By far, my favorite workouts to do!!! 

I drank ONLY water the entire day and got my 64 oz in!!! MY meals:

1. Breakfast- Egg Whites with 1 slice Ezekiel bread, little fat free cheese and 1 piece low sodium ham
2. Snack- SHAKEOLOGY (chocolate with 1 tbsp Natural Peanut Butter)
3. Lunch-Turkey Stuffed Peppers (used my banana Peppers from my garden) ½ sweet potato
4. Snack- 3 oz grilled chicken
5. Dinner-Spaghetti Squash (amazing!!!!)
6. Snack post workout- Turkey stuffed peppers ( veggies and protein- light on sauce)

• What helps me the most is eating ONLY every 3 hrs and NOT snacking in between.. You would be surprised on the extra calories that you add when you snack!!

• Drinking a lot of water before your meals really helps you determine your hunger vs. thirst!

• Not eating 3 hrs before bed will let you sleep better, and when you wake up, you are not bloated and have that YUCK feeling in your belly!!

• If you are having problems sticking to healthy diet, try writing everything down, whether it be on paper, on your computer and printing it off, OR MYFITNESSPAL APP on your phone!! I love it and it really helps me with seeing the calories and other nutritional facts in the foods I am eating!!

**ADVICE- Make a meal plan, PREPARE ahead of time,  STICK WITH IT and BE PERSISTENT!! It will go a long way!!!! Make yourself happy and be happy with the body you live in!! You only get one so treat it with respect!!!