22 Minute Hard Corps - Military Workout Deploying Soon!

 Chicken Stuffed Bell Peppers


4 Medium Bell Peppers, cut in half,
                seeds removed
2 tsp olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1-1/2 lbs boneless and skinless,
               chopped into 3/4 pieces
1 tsp ground chili powder
1 tsp ground cumin
1/4 tsp sea salt or Himalayan salt
1/4 tsp ground black pepper
1 cup Grandma's Tomato Sauce
               (recipe in the Fixate cookbook)
2 cups cooked quinoa
1 cup canned black beans, rinsed and drained
1 cup frozen corn kernels
5 tbsp chopped fresh cilantro, reserve some for garnish
1 tbsp fresh lime juice
1 cup shredded Monterrey Jack cheese
Hot pepper sauce to taste, optional

1. Preheat oven to 375 degrees.
2. Place bell peppers, skin side down, in large baking dish; set aside.
3. Heat oil in large nonstick skillet over medium heat.
4. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add garlic; cook, stirring frequently for 1 minute
6. Add chicken, chili powder, cumin, salt and pepper; cook, stirring frequently, for 5 minutes or until chicken is no longer pink.
7. Add Grandma's Tomato Sauce, quinoa, beans, corn, cilantro and lime juice.  Reduce heat to medium-low; cook, stirring occasionally, for 3-5 minutes or until heated through.
8. Add a heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with foil.
9. Bake for 35 minutes, or until peppers are tender; remove foil.
10. Top each pepper evenly with cheese.  Bake for 3 minutes, or until cheese is melted.
11. Served sprinkled with cilantro and hot sauce.

21-day fix: 1 green 1 yellow 1 red and 1/2 purple.

Don't Judge Me

This blog was intended to be about me, my life and my fitness journey.  Well my life ends up being a little more interesting than just myself or my journey.  Although I wish sometimes it wasn't.  I just want a boring life like most sometimes.

I am part of a group on Facebook that is for support of those that are caretakers to someone in their family.  When I moved in with my Gram I joined it, not because I felt I was her caretaker but because maybe they had some advice on how to move from the stubbornness or some exercises or maybe just people to vent to when my feelings had been hurt.

Recently I did become her caretaker and I'm not going to tell you how hard it is or how stressful.  You might already know that.  But I came across the below note and it really rang some bells and truths for me.  I've already had others complain and try to pass it off like I'm doing something wrong.  Just anything.  And I am not sure if it's because they are  jealous, upset or what.  But I am doing my best and that is all there is to it.  None of them know.  They can pretend to know, but they don't.  Visiting someone weekly or even daily in a nursing home or assisted living isn't the same thing.  Making someone lunch daily isn't the same thing.  The day you have to wipe your mother's bum then you can judge me.


From a support group on FB:

Someone on an on-line site commented that if you haven't been there, you cannot really understand what it's like to be a caregiver. A reply to that comment very aggressively stated that the responder didn't understand why not, that just because you haven't done it doesn't mean you don't have sympathy for those who do.

The responder actually proved the first poster's point. People who have never been caregivers really, truly CANNOT understand what it is like. 

Sympathy and empathy are two different things. And that doesn't mean that sympathy is bad, but sympathy alone does not grant understanding. Sympathy is what you get from people who have never experienced what you're going through, dealing with and experiencing. Those have never walked the journey you are currently making are only able to look on, not join in. They may feel sorry for you, but they can't comprehend the reality of what you're enduring.

There is a huge disconnect between caregivers and those who turn away. The caregiver sacrifices a significant portion of his or her life to take care of another person. Those sacrifices cover many areas: financial, time, personal relationships, personal time - the whole gamut of a life. Many caregivers have little or no personal life of their own, because they are constantly in attendance upon the person who needs care. It devastates their finances, and wrecks their relationships - even marriages - and interferes with raising their own families. And it can permanently affect, and destroy, the caregiver's health, because of stress and anxiety, even personal injury. It's very easy to incur permanent back injury while trying to assist those with mobility impairments.

People turn away for all sorts of reasons. For some, it's because they don't know what to do or say, or how to help. They feel helpless and inadequate, and no one likes to feel that way, so the tendency is to avoid a situation that would cause those feelings.

For all too many, it's selfishness, pure and simple. They just don't want to give up anything of their own lives. But they are not going to admit that, especially to themselves, so they say, "Jane's taking care of mother, so they don't really need me." They turn away so they don't have to see - and admit - that Jane really needs a break. If they don't see it, their conscience won't prod them into admitting how selfish they are.

Too many caregivers end up hearing blame and accusation that they aren't taking "good enough" care of the patient. Sometimes, unfortunately, it's actually true, but that really isn't always because the caregiver is being abusive or uncaring. It can be because s/he is overwhelmed or burned out and just can't cope any more.

A lot of times that accusation comes from someone who doesn't want to admit that they should be helping, so they find someone to whom they can divert the blame - the caregiver. 

Caregivers are frequently isolated socially. The only contact they have with others is about the patient's needs and care. No one really seems to give a tinker's dam about the caregiver's needs. Some of them reach out for support from groups, but many cannot even get out of the home to go to a group support meeting. There are some good on-line support groups, which have been literal life-savers for their members, but not everyone has access to a computer, or even the time to use one if they have it.

We need to be educated not only about how to care for our loved ones, but on how to take care of the caregivers.

The Master’s Hammer and Chisel

What is The Master’s Hammer and Chisel™? For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

What makes The Master’s Hammer and Chisel incredibly effective and unique? • The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days. • 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. • Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. • Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle. • Includes options to adapt certain exercises if you have limited access to equipment. • Includes a modifier who demonstrates some moves at a lower intensity.


The Master's Hammer and Chisel Challenge Pack with Shakeology 

The Master's Hammer and Chisel Challenge Pack with Performance Line

Plant a Tree

“Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally.”


Do you understand what that means?  Focus on what is going on now.  But we can’t focus on several things at once.  Our minds just don’t work that way. I am very bad for trying to do too many things at once.  I try to use lists because I focus better but mostly everything is all in my head and I'm running around like a mad woman.  I'm washing dishes and the kid wants a drink while the husband is talking to me about going to the store and dinner is on the stove.  I forget to get my son his drink.  I have no clue why my husband is going to the store (crap. Do I need milk?) And dinner is now about done cooking and I still have to put the potatoes on.  The whole time the water is running and I am still not done with the dishes.  Does that sound familiar?  At all?

Trying to do so many things at once isn’t efficient or healthy!  Who wants a crazy person living with them?

My loving and darling children used to wait until I was a crazy person.  I would have so much going on so I was only half listening.  There were extended curfews, chores being put off, getting ungrounded a day early …. I mean seriously.  They knew that I didn’t listen the entire time and they took advantage of it.  Who can blame them?  Served me right.

A few years ago I learned about mindfulness.  It was taught, so to speak.  And it did help with particular things.  If I was busy with one thing and my son asked me a question, I stopped what I was doing, made eye contact and listened.  He appreciated that and I heard every word he said. And really how long does it take to stop and listen?  I think it took me longer to type that.  

Focusing on one thing at a time makes you more productive.  Multi-tasking leads to confusion and inefficiency.  I am very bad for that.  I don’t have ADD but shiny things do tend to distract me.  I can’t sit and watch a TV show without making a to do list and messaging someone on FB.  I can’t cook dinner without looking up other things on my phone.  My phone is a big problem for me and I know that I’m not the only one.  It sidetracks you.

I got a new phone – just what I needed, lol and I was playing with the apps and the new little gadgets.  I came across this app called Forest.  Forest is a productivity app.  It’s a cute and funny concept but it totally worked for me.  You start this app and the default is 30 minutes.  I set mine to 60 when I tried it out the other day.  When you start this, you “plant a tree”.  For that hour your tree is growing and if you decide to start playing with your phone or exit the app your tree dies.  Now of course, it is not a real tree but for me it’s the concept. I really couldn’t believe how long that hour was.  I actually held my phone and watched it countdown the last 2 minutes.  I also forgot that I planted my tree and picked up my phone to do whatever more than several times.  I am not sure if this surprised me or not, but I know what DID surprise me is how many of us tolerate it from other people.

Planting the tree really worked for me and it made me mindful.  I still need to practice and even suggested to hubby that next time we go to dinner we should both plant a tree. I do have a lot going on in my head but I was forced to write it down and look at it later instead of taking time away from my family to be on my phone doing it right then.  So I wrote them down, and then the next day I planted another tree and looked at my list.  My house did not blow up. The sky did not fall.  I did get a little bit of anxiety but I got over it.  So being mindful isn’t going to hurt me and like I said, I do need to practice. It was a start.  Working from home make it SO easy to get sidetracked whether it’s sidetracked with family or house things or sidetracked with my business.  Being able to plant a tree to be mindful of what I am doing right now in that moment was rewarding.

Get the Forest app here

PiYo

PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates- and yoga-inspired moves set to a fast pace to help you burn fat while you sculpt long, lean muscles. You’ll carve every inch of your body without jumps, without weights, and without straining your joints. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.

Why is PiYo effective? PiYo delivers the muscle-sculpting, core-focused benefits of Pilates along with the flexibility and power of yoga. PiYo’s low-impact compound exercises engage multiple muscle groups at the same time—while keeping your body in constant motion. As you progress from one fluid movement to the next without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole workout! The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s long, lean, and powerfully defined.

Chalene Johnson will help you power through it. High-energy celebrity fitness trainer and New York Times best-selling author Chalene Johnson has revolutionized the fitness industry by turning her lifelong love of health and fitness into exciting, challenging workouts that scorch calories and burn fat. Her efficient, results-driven workouts and ability to inspire students to reach their fitness goals has made her Beachbody® programs, including TurboFire®, Turbo Jam®, and ChaLEAN Extreme®, some of the most popular in-home exercise programs in history. Her live fitness classes—Turbo Kick®, hip hop HUSTLE®, and PiYo—are featured in thousands of health clubs all around the world. In addition to being a hands-on mother of two, Chalene is a highly sought-after motivational speaker on subjects ranging from start-up businesses to time management. She originally created the PiYo class because she wanted a workout that would provide hardcore results—without destroying your body. Chalene loved the benefits of yoga and Pilates but got bored with the sitting still in yoga and the repetitive motion in Pilates. Plus, she wanted to move and burn crazy calories! PiYo gives you the best of both worlds and more. Now, with the PiYo home fitness program, she’s making this popular class available to you at home!

PiYo Challenge Pack

PiYo Kickstart Challenge Pack

CIZE - The End of Exercize is coming!

CIZE is a dance program for everyone and makes exercize something to look forward to!

Professional choreographer and trainer Shaun T breaks down dance courses step-by-step, move-by-move, so that anyone can dance their way to fit in just 30 days. Why is CIZE effective? CIZE may be the end of exercize™—but it’s not the end of hard work! CIZE keeps you moving the whole time by constantly introducing new moves that give you cardio training, strengthen your core, and tone every muscle—all at once! You’ll be so in the zone mastering the moves, you’ll forget you’re working out—and getting in the best shape of your life! The more you get into it, the more you get out of it! Plus, as the courses progress, they get more challenging. And that means more moving, more sweating, and more calories burned!

What makes CIZE unique? In CIZE, anyone can hit the floor and dance on Day 1 and get fit in just 30 days. Each CIZE course breaks down a professionally choreographed dance routine step-bystep then puts the sequences together so you can perform the whole dance to a song from the CIZE music playlist. The routines get more challenging mentally and physically as the courses progress. But mastering the routines is so much fun, you forget you’re actually working out!

Shaun T is your Personal Choreographer Shaun T has danced for the biggest names in the music industry and knows a thing or two about busting a move. Now, he’s going back to his dancing roots—and sharing that passion with YOU. He’ll be there every step of the way, guiding you through simple sequences that lead up to one seriously impressive dance routine that will get you moving—and into incredible shape!

CIZE Challenge Pack

CIZE Kickstart Challenge Pack

21 DAY FIX - Lose up to 15 lbs in 21 days!

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you.

It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight. Why is 21 Day Fix effective? Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique? It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.

How does 21 Day Fix work? With the 21 Day Fix container system, you’ll learn how to create healthy portions simply and intuitively. It shows you how to eat whatever you want, in the right amounts, so you can reach your goals fast. No guesswork, and no calorie counting!

21 Day Fix Challenge Pack

21 Day Fix KickStart Challenge Pack

I forgot how hard it was ...

I'm a mom of 3 and a grandma.  Although we don't like that word because I am only 40.  So I am Nonni or Nana.  Doesn't matter which one. Just NOT grandma.  Actually if its this little guy saying it, I don't care what he calls me.  He is my heart.  There just isn't a love like you have with a grandchild.

I've had him overnight for two nights.  My daughter, who is a young mom, is doing fantastic.  She really is.  And it's hard.  Harder than she thought it would be.  But for your first one, who knew what to expect?  I remember with my first one everyone told me that she would change my life and I replied with "doesn't matter because I don't have a social life anyways" .... um. ok.  What the heck does that have to do with a baby?  Nothing.  I know that now and learned back then.  But either way, she is doing amazing and doing her best.  He is a happy baby and loved.

Nonetheless she is sleep deprived.  I get it.  She is emotional and needs more support.  I have told her over and over, let me help.  It's okay to need help.  So finally she lets me help.  I get him all to myself for 2 nights and 3 days.  I forgot how hard it was.

It's not a bad thing to forget that.  To forget the sleepless nights and the every 3 hour feedings.  I remember, but I don't remember it being terrible.  I remember the smiles and potty training and first foods and laughs.  I remember those things.  I know it wasn't easy.  In my head with these young moms I think to myself that I had 3 kids, worked full time, made dinner, kept the house clean and had time for a shower before I watched my favorite shows.  After these two nights I feel bad that I had those thoughts.  I never felt that they were making excuses but I just didn't understand that if I could why couldn't they.  Experience.  With having my DG the first day I cleaned the house, but instead of it taking me 45 minutes to do, it took me almost all day.  But all I could think of is that I got it done!  But then I thought back to it and yah.  Took me a little bit.  I also had to take my daughter to a few appts., so we had to pack him up and take him with us wherever we went.  That was hard and he slept a lot so last night was a little rough.  This is what my daughter does every single day and she probably isn't perfect at it and she probably doesn't get everything done but that is because she is still learning.  She will figure it out.  She will be more amazing than she is.  She just needs to let up on herself and if she's not meeting others expectations, WHO CARES!  

This is an awesome time in a young moms life.  Learning, caring and just figuring it all out.  I hope that others expectations doesn't overshadow the awesomeness of this time.  Because it will all come to you in your own time.  Having a baby isn't an excuse not to do anything, but take your time.  The dishes can wait.  The vacuuming can wait.  Fit it in.  

I felt like I was a pro when I took him home with me but then I realized that I forgot all this baby stuff.  Today I am in more awe of my daughter than I was.  It's a tough job and she is doing fantastic.

Santa Slim Down, Day 12

The Finish Line

Today is your final workout for the Santa Slim Down Challenge! Congratulations you worked off all those holiday calories and more!! Be proud of yourself!

Today, we finish strong!! Three Rounds of Jillian Michaels coming up!
https://youtu.be/FTT4W8ygJ7w?list=PLA7yWYrryEvRM3RymR2vlr7hKggHCpT_J
https://youtu.be/IcUc-vVNLMg?list=PLA7yWYrryEvRM3RymR2vlr7hKggHCpT_J
https://youtu.be/-nlzCGSbGAw?list=PLA7yWYrryEvRM3RymR2vlr7hKggHCpT_J

Until the next challenge, YOU GUYS ARE AMAZING!!

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen. Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down, Day 11

No Equipment Necessary

No excuses today!!! Let’s move it!!!

Wall workout with no equipment
https://youtu.be/k3xCtG27XW4

I love to do yoga to help calm my mind from all the craziness in LIFE. It keeps me grounded, focused and happy.

Don’t forget to check-in below in the comment section or on the Facebook page.
Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen.Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down, Day 10

Barres and Brooms

Today we’re really mixing it up with two workouts that are quite different than what we’re used to. One is a beach barre workout and the other requires a broom. Yes, I said broom!

Balls to the walls again today!!

Enjoy!!

Broom workout and barre legs workout

https://youtu.be/R9heIJ5JFg0?list=PLz2xTgrh3-DBMKzg7Pc6Hc-hWpsvrH4s5
https://youtu.be/A1RTHX-A_5I

Santa Slim Down, Day 9

Fat Blasting                                                  For the next few days, I’m going balls to the walls!! I’m going to really hit my workouts hard!  I’m drinking my E&E to get me going and my Energize to wake me up!  Love that it has no crash and the zing effect is amazing!

Here’s a great cardio workout to blast the belly fat!   https://youtu.be/RRDtQ7Zmp6c

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen.Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Honey Mustard Dressing

Honey mustard salad dressings from the grocery store can contain lots of added sugars and are surprisingly high in calories. They don’t have to be. This delicious homemade dressing is tangy with just the right amount of sweetness. Not only does it taste better, it has only 102 calories per serving. Once you try it, you’ll never go back to bottled dressings.

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 8 servings, 2 Tbsp. each

Ingredients:

½ cup reduced-fat (2%) plain Greek yogurt

3 Tbsp. Dijon mustard

3 Tbsp. raw honey

3 Tbsp. apple cider vinegar

¼ cup extra-virgin olive oil

Sea salt (or Himalayan salt) (to taste; optional)

Preparation:

1. Combine yogurt, mustard, honey, and vinegar in a medium bowl; mix well.

2. Slowly add oil, whisking constantly until well blended; season with salt if desired.

Peanut Butter and Chocolate Steel-Cut Oatmeal

It’s a lot easier to get out of bed in the morning when breakfast is this peanut butter and chocolate oatmeal from Autumn Calabrese’s FIXATE cookbook. Autumn combined hearty steel-cut oats with all-natural peanut butter and Vegan Chocolate Shakeology for a protein boost, but she didn’t stop there! This energizing breakfast gets even more tantalizing flavor from cinnamon, rum extract, and fresh berries. This is 258 calories worth waking up for!

Order your copy of FIXATE to get more of Autumn’s favorite recipes.

Total Time: 40 min.

Prep Time: 10 min.

Cooking Time: 30 min.

Yield: 4 servings, about ½ cup each

Ingredients:

4 cups water

¼ tsp. sea salt (or Himalayan salt)

1 cup dry steel-cut oats, gluten-free

1½ scoops Chocolate Vegan Shakeology

½ tsp. pure caramel extract, vegan

4 tsp. all-natural peanut butter

¼ tsp. ground cinnamon

8 Tbsp. fresh mixed berries

Preparation:

1. Bring water and salt to a boil in medium saucepan over medium-high heat.

2. Add oats; mix well. Reduce heat to low. Gently boil, stirring occasionally, for 20 to 30 minutes, or until thick and soft. Remove from heat.

3. Add Shakeology, extract, and peanut butter; mix well.

4. Top evenly with cinnamon and berries to serve.

Tip: Caramel extract can be found at specialty stores or online. Look for an all-natural product.

Chocolate Superfood Bites

When creating these, you’ll first want to pick out your toppings. Look for nuts, seeds, and dried fruit that doesn’t have added sugar. I hit up the bulk section to find my ingredients and I recommend you do the same. Since you don’t need much of each ingredient, you’ll save money and you might also be able to choose from a wider variety of toppings. For the chocolate medallions pictured, I used goldenberries, goji berries, almonds, pepitas (pumpkin seeds), almonds, Himalayan sea salt, and cranberries. I also made a few “naughty” ones with candied ginger and spiced mango slices. Shhh.

Before melting the chocolate, you’ll want to prep all your toppings. Roughly chop the nuts and the fruits and separate them into piles so you can be creative as you go. Kids are likely to love this project, so if you have little ones, get them involved once it’s time to melt the chocolate.

Melting the chocolate is easy. If you’re using chocolate chips or callets, simply pour 8 ounces of them into a microwave-safe bowl and then heat them in the microwave at half power for one minute. Stir them with a spoon, then heat for another 30 seconds. Stir. Repeat this process until the chocolate is fully melted. Alternatively, you can melt the chocolate in a double boiler. Just make sure not to get water anywhere near the chocolate. Water will cause the chocolate to seize and become unworkable.Once the chocolate has melted, place a sheet of parchment on a baking sheet and place the bowl of melted chocolate next to it. Using a spoon, create the small chocolate circle on the parchment. I found it helpful to scoop up about 1/2 a spoon’s worth of chocolate, pour it off the spoon onto the parchment, and then use the spoon to push the chocolate until it formed a circular shape. That made the chocolate medallions thick enough to feel like a substantial snack.

After the medallions have been created, sprinkle each with the toppings. They don’t all have to match, so have fun with this part. When you’re done, pop the tray into the fridge and let them harden.Now, here’s the thing…when you do it this way and don’t temper the chocolate, the chocolate is likely to melt slightly when it’s at room temperature. Unless you live in the North Pole. Outside. If you don’t, I recommend storing them in the fridge. The only way around this is to temper the chocolate, but that’s a bit of a process.Chocolate Superfood Bites

Total Time: 17 min.

Prep Time: 15 min.

Cooking Time: 2 min.

Yield: 24 servings, 1 bite each

Ingredients:

8 oz. dark chocolate, chopped into small pieces

12 Tbsp. raw pistachio pieces

12 Tbsp. pumpkin seeds (pepitas)

12 Tbsp. unsweetened dried cranberries

1 tsp. coarse sea salt (or Himalayan salt) (optional)

Preparation:

1. Line a large baking sheet with parchment paper. Set aside.

2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.

3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.

4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).

5. Let the chocolate set in the refrigerator.

Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.

 

Variations:

• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.

• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.

• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangos, raisins, or tart red cherries.

• Substitute unsweetened shredded coconut for seeds.

Grilled Chicken Dijon

Grill it or broil it, this lean chicken dijon recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.

Prep Time: 5 min.

Cook Time: 10 min.

Yield: 2 servings

Ingredients:

2 (4-oz.) raw chicken breasts, boneless, skinless

1 clove garlic, crushed

2 tsp. Dijon mustard

6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped

1 dash sea salt

½ tsp. ground black pepper

1 Tbsp. olive oil

Preparation:

1. Preheat grill or broiler.

2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.

3. Brush chicken breasts evenly with garlic mixture.

4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

Turkey Chili

Chili is a winter staple for us because it’s hearty, nutritious, and, most importantly, warm! It’s is a great meal to make ahead and freeze for a quick, high-protein lunch or dinner when you’re too busy to cook. This recipe calls for two cans of kidney beans, but you can use any beans you like, or try two different colors of beans, like we did here.

Total Time: 35 min.

Prep Time: 10 min.

Cooking Time: 25 min.

Yield: 6 servings

Ingredients:

1 tsp. olive oil

1 large onion, chopped

1 medium red bell pepper, chopped

1 medium yellow (or orange) bell pepper, chopped

1 lb. raw 93% lean ground turkey

1 (28-oz.) can chopped tomatoes

2 cans (15-oz. each) kidney beans, rinsed, drained

1 tsp. chili powder

½ tsp. sea salt

Crushed red peppers (to taste; optional)

12 Italian parsley sprigs, chopped

Preparation:

1. Heat oil in a large saucepan over medium-high heat.

2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.

3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned

4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes.

5. Divide chili into 6 serving bowls and garnish with parsley if desired.

Slow Cooker Chicken Fajitas

Have a fajita fiesta with maximum flavor and minimal effort. This chicken fajitas recipe uses a slow cooker to infuse tender chicken with the flavors of every ingredient, so each bite is bursting with bold taste. It’s so easy to make, just place all of the ingredients in a crock pot, and press a button! Hours later, you’ll have a delicious dish that is healthy and packed with an impressive 31 grams of protein per serving.

These chicken fajitas are great for a simple meal prep that cooks itself while you prepare the rest of your meals for the week. The recipe makes 4 servings, but can easily be doubled to make a larger, time-saving batch. When it’s finished cooking, let the chicken mixture cool for one hour, then store in the fridge until completely cool. Spoon individual portions into containers or plastic bags for freezing.
low Cooker Chicken Fajitas

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 (14.5-oz.) can diced tomatoes (or diced tomatoes with green chiles), no salt added
1 medium onion, cut into quarters, sliced
1 medium red bell pepper, cut into strips
1 medium orange bell pepper, cut into strips
2 tsp. ground chile powder
1 tsp. ground cumin
½ tsp. ground black pepper
2 Tbsp. fresh lime juice
1 lb. raw chicken breast, boneless, skinless, sliced
8 6-inch whole wheat flour tortillas, warm
½ cup fresh tomato salsa
8 tsp. low-fat (1%) plain Greek yogurt
½ medium avocado, sliced
Finely chopped cilantro

Preparation:
1. Place tomatoes, onion, bell peppers, chile powder, cumin, pepper, and lime juice in a 3-quart slow cooker; mix well.
2. Add chicken; cook, covered, on low temperature for 4 to 5 hours (or on high or 2 to 3 hours), stirring once or twice, until chicken is cooked through and vegetables are tender.
3. Evenly divide mixture between tortillas. Top evenly with salsa, yogurt, avocado, and cilantro.

Hearty Vegetable Soup

Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 8 servings, about 1½ cups each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, sliced
2 cloves garlic, chopped
1 cup white corn kernels
1 (14.5 oz) can diced tomatoes, no salt added
3 cups low-sodium organic vegetable broth
1 tsp. dried ground thyme
2 bay leaves
1 cup broccoli florets (or cauliflower florets)
2 medium red or white potatoes, cut into ¾-inch cubes
1 medium yellow squash, cut into ¾-inch cubes
1 cup medium zucchini, cut into ¾-inch cubes

Preparation:
1. Heat oil in large stockpot over medium-high heat.
2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.
5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.
6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.