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No Guilt Carbs

No Guilt Carbs

The end of the week brings leg day for me! I usually save my leg day for Saturday to allow for some extra carbs in my nutrition.

Did you know that your carb storage tanks are in your muscles (and liver)? So having some extra carbs on leg day is a great way to build lean muscle. Complex carbs are best (steel cut oats, brown rice, quinoa, sweet potatoes) but this is the day I work in an occasional treat with no guilt!

These are some of the things that my clients are learning as they are going through Refine YOU’s FAT (Fast, Attainable, Transformation) Program.

Little tricks like having your treats work FOR you and not against you is key for success LONG TERM.
Severely restricting your nutrition may be attainable short term, it is not a good long term strategy. Focus on finding techniques that will get you the results and that you can maintain indefinitely.

The next Program begins soon and spots are filling up. If you have any questions, PM me! I would love to hear from you and answer your questions. To check out more information about the program click the link here.

 #fridayfittip #fittip#legday #gym #fitness #workout #muscle#fitlife #fitmom #fitspo #getfit #letzgo#refineyou #gymrat #getfit #getstrong#gymlife #instafit #fitspiration #fitfam#girlswholift #fitfluential #fitnessblogger#indyblogger #findyourstrong #fatloss#weightloss

Salmon Health Benefits

Salmon Health Benefits

Need an easy recipe for busy weeknights? Work this one from wellplated.com in the rotation! 
This balsamic glazed salmon is ready in only 20 minutes, looks impressive and tastes delicious. 

Salmon has many health benefits:
✔️Rich in Omega-3 Fatty Acids
✔️Great source of Protein
✔️High in B vitamins, Potassium, and antioxidants
✔️Good for cardiovascular health and thyroid function
✔️Improves brain function and cognition
Working salmon in your rotation is a win, win! It's delicious and good for your health!
💙💚💜
#salmon #recipe #protein #healthyfood#healthyrecipe #healthyeating #cleaneating#healthyliving #healthychoices#healthylifestyle #fatloss #fitfood#eathealthy #cleaneats #glutenfree#healthylife #cleanfood #paleo #keto#iifym #healthymom #fitmom#indyblogger #fitnessblogger #primal#instagood #instafit #refineyou #letzgo 

Client Success Stories

Client Success Stories

I am floored by the continued success of my clients. What I love most is hearing that people finally feel like they are in control of their own food choices. For so many, this is a struggle and one that I am committed to helping women overcome.
We put the focus on taking care of our body and supporting it appropriately with strategic nutrition and efficient workouts. This allows us to think more clearly, sleep soundly, and have more energy without depriving ourselves. 
The transformations continue to pour in tell story after story of women who are doing just that. 
Check out some before and after pics by clicking here.
Refine YOU Mind, Body, and Spirit with this customized, all online, 7 week long program. The next program starts February 17th and spits are filling up so grab a friend and sign up ASAP. Click here For answers to your FAQ’s
💙💚💜
#transformationtuesday#weightlosstransformation#weightlossjourney #workout #healthyfood#fitness #cleaneating #fatloss#healthyliving #healthylifestyle#transformation #eatclean #fitfood#glutenfree #healthyeating #youcandoit#fitspo #nutrition #paleo #getfit #fitlife#getstrong #fitmom #fitnessmotivation#fitspo #fitspiration #indyblogger#fitnessblogger

Dairy Free Buffalo Chicken Dip

Dairy Free Buffalo Chicken Dip

I'm all over the place trying to decide what to bring for our Superbowl party pitch in item but this one is a contender! 

This Dairy Free Buffalo Chicken Dip Recipe paired with some @beanitos chips and a veggies!

This recipe is low carb, keto friendly, and Whole30 compliant and I found it on one of my fav new sites @paleorunningmomma 

In case you missed Monday's blog post, I provided other recipes and tips to have a Healthy Superbowl Sunday.  Click Here for the recipe!

For those in my FAT Loss Program this is a great low carb-moderate carb day recipe!

Macros

Cals 318

Fat 26g

Carbs 3g

Protein 16g


#superbowlrecipe #healthysnack #healthyeating #healthyfood #cleaneating #healthyliving #healthychoices #healthylifestyle #fatloss #fitfood #eathealthy #cleaneats #nutrition #glutenfree #healthylife #cleanfood #paleo #fatloss #macros #keto #iifym #healthymom #fitmom #refineyou #letzgo #weightloss #foodporn #instagood #indyblogger #fitnessblogger

Minute Daily Fitness Challenge Week 4

Minute Daily Fitness Challenge Week 4

Time to tighten those laces 👟 for this week's one minute exercise challenge! This week we are going to do a full body exercise and the advanced version has some plyometrics for an added benefit! 
BURPEES 🙌
I have a love/hate relationship with burpees. They are great for you but let's face it, they're not easy. If you don't know what a burpee is...just check out the video demos. Good thing there are plenty of ways to modify them to your level. Do your best. If you can't make it one minute, stop when you need to. Hopefully by the end of the week you'll be able to hit one minute! If you hit one minute and you feel good, you're not working hard enough so bump it up to the next level up.
If you're just tuning in, I am doing daily 1️⃣ minute exercise challenges. The exercise differs each week and targets a different muscle group. 💪🏻💥
Follow along in my Instagram and Facebook stories and join me on this journey to a stronger YOU!

📍Don't forget to turn on your post notifications to stay in the loop so you don't miss out on the next exercise!

#fittip #cardio #hiit #fitness #gym #gymtime #gymlife #gymrat #workoutmotivation #fitspo #trainhard #getstrong #sweat #workout #fitlife #getfit #fatloss #youcandoit #letzgo #refineyou #noexcuses #gains #instafit #fitgirl #fitspiration #dedication #workhard #hustle #shredded #fitfam #nopainnogain #trainhard #fitfluential #bodygoals #betterforit #findyourstrong #letsmove

Superbowl Sunday Tips and Recipes

Superbowl Sunday Tips and Recipes

Are you ready for some Football?!

The Superbowl is just around the corner which brings gatherings with family and friends and football!

With this fun comes some challenges. It’s hard for most people to be around a table of food without, you know what I am talking about... grazing. You are picking and eating all day long and before you know it you have eaten two day’s worth of food (which is typically not the healthiest food either).

I’ve put together a list of tips and recipes to enjoy a healthy, Superbowl Sunday!

5 TIPS TO STAYING HEALTHY AT PITCH-INS!

  1. Stay away from the table. It is as simple as that. Don’t stand next to the table the whole time. Stand away from the food so you are less likely to mindlessly pick up food and eat it.

  2. Keep a drink in your hand at all times. This drink should preferably be water. If it contains an adult beverage, try to stick with those that have less carbs and sugar like light beer, spirits and wine.

  3. Limit yourself to one plate.  

  4. Bring a back-up. Bring something that you can eat as a back-up in case there are not any good choices available. This could be a protein bar, jerky, nuts, etc.  

  5. Bring a healthy choice as your contribution. Bring a dish that is a healthy, delicious, option that you can eat if there are no other good choices available. (Keep reading for a few great recipe ideas!)

Your contribution doesn’t have to be full of greasy, high calorie snacks. Try one of the below recipes I’ve personally made or check out the ones I found on Pinterest and enjoy guilt free!

HEALTHY RECIPES FOR TAILGATES

Healthy Chips with Guacamole or Salsa

There are so many of variations of chips but my favorite “healthy chips” are the Beanitos brand. They have black bean chips and flavored white bean chips. Pair this with your favorite salsa or guacamole!

Nut Butter Apples

You’ll need:

A bag of your favorite variety of apples

Your choice of nut butter

Organic granola

Slice and arrange your favorite variety of apples on a tray or plate. Melt your favorite organic nut butter (almond butter or peanut butter) in the microwave until melted. Pour the nut butter over the apples and drizzle some organic granola over the top.

Bacon Wrapped BBQ Chicken Bites

You’ll need:

3 boneless, skinless chicken breasts cut into cubes (approx. 1 in)

Half Pound of bacon cut into thirds

½-1 cup BBQ sauce

Toothpicks

Line a large baking sheet with aluminum foil and lightly spray with cooking spray. Wrap each piece of cubed chicken with a small strip of bacon. Secure with a toothpick and place on your baking sheet. Brush BBQ sauce on top. Bake at 350 for 1 hour.

Lettuce Chicken Tacos with Avocado

You’ll need:

Head of Boston or butter lettuce

Two avocados

1 pound boneless chicken breasts cut into cubes (approximately 1 inch)

Mexican or poultry seasoning

Your choice of salsa

Wash and separate a head of Boston or butter lettuce. In a small bowl, mash the flesh of two avocados with a fork until creamy and spread this on each piece of lettuce. Add one tablespoon of avocado oil to a skillet on medium heat. Add cubed chicken breast with your favorite Mexican or poultry seasoning sprinkled on top. Sauté while turning frequently to prevent burning for 5-8 minutes or until thoroughly cooked and no longer pink in the middle. Put the chicken onto the lettuce wraps and top with your favorite salsa.

Black Bean and Sweet Corn Quinoa Salad - This black bean and sweet corn quinoa salad is one of my favorite sides to make for high carb days. Every time I make this even my kids can’t get enough! It’s got a kick to it and can be served cold or warm. I will also use the leftovers and add chopped grilled chicken breast and some shredded lettuce as a chopped salad mix.

Paleo Slow Cooker Meatballs in Marinara Sauce – A pitch in isn’t complete without some meatballs. These are easily made ahead of time and make great leftovers.

Buffalo Cauliflower Bites – A spicy side to be paired with Paleo ranch dressing and some celery!

Almond Crusted Baked Zucchini Crisps - These are just as addicting as a bag of potato chips, but are much better for you! They are baked and coated with almond flour instead of fried and covered in breadcrumbs. These baked zucchini crisps taste absolutely delicious.

Taco Soup - Taco soup packs a punch and is one of my go to recipes for a tailgate. Always a crowd pleaser especially on those colder days at the field!  

Sausage Stuffed Mushrooms - These Sausage Stuffed Mushrooms taste just as good as they look! Stuffed with cheese, onion and sausage you get a kick in every bite.

By following these tips and recipes, you’ll be sure to have a healthy and fun Superbowl Sunday. Interested in getting more healthy living tips, exercises and recipes delivered to your inbox? Sign up for my newsletter today and get a free guide on how to maximize FAT loss.

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One Minute Daily Fitness Challenge Week 3

One Minute Daily Fitness Challenge Week 3

Join me on Instagram and Facebook in my stories every day for the next 6 weeks for a less than one minute daily fitness challenge. Set the alarm on your phone and join us in taking these small steps toward a stronger and healthier YOU!
This exercise challenge will be different every week and target different areas of the body. You will be given modifications for ALL levels (beginner-advanced) and some change ups for the more advanced in my stories! 

The first week was Push-Ups and last week we did a one minute squat hold. The week we’re changing it up to a one minute plank!
Join me in my stories every day and do a plank for one minute. ☝️

The video Demonstrates a few versions of the plank. The advanced version is on your hands/elbows and feet. You may put your knees down for the intermediate version. For Beginners you can put your hands or elbows on a bench or chair and hold the plank.

One Minute Daily Fitness Challenge Week 2

One Minute Daily Fitness Challenge Week 2

One mistake people make with their New Year's resolutions in regards to losing weight or exercise is doing too much all at once. Sometimes just little changes gradually will give you a better chance for success in the long run. Even though my programs produce amazing results you do have to commit and have the right mindset. You may not be ready for an entire program. If you are already frustrated or overwhelmed, join my daily minute fitness challenge!
☝️1 minute or less every day! THAT'S IT!

Each week the exercise will change and target a different muscle group with beginner-advanced levels. 
Join me on Instagram and Facebook in my stories every day for the next 8 weeks for a less than one minute daily fitness challenge. Set the alarm on your phone and join us in taking these small steps toward a stronger and healthier YOU!

Week 2 Exercise targets those legs. Holding a Squat for One Minute, or as long as you can

The video demonstrates a squat hold with a pulse (advanced) and you do not need to use a weight.

For Beginner version put your back against the wall and (keeping your back flat against the wall) squat down a little bit. For an intermediate version just squat down further. For videos demonstrating these techniques visit my Instagram Highlights.

One Minute Daily Fitness Challenge Week 1

One Minute Daily Fitness Challenge Week 1


Looking for a New Year's Challenge you can stick with? 
How about a fitness challenge that takes no more than one minute?!
Join me on Instagram and Facebook in my stories every day for the next 8 weeks for a less than one minute daily fitness challenge. Set the alarm on your phone and join us in taking these small steps toward a stronger and healthier YOU!
This exercise challenge will be different every week and target different areas of the body. You will be given modifications for ALL levels (beginner-advanced) and some change ups for the more advanced in my stories! 
Week 1
PUSH-UP's one set to failure
This means do as many as you can until you can't do any more. 
Swipe for video demos for 4 different variations.
If you can do more than 20 push ups easily doing an easier version you should do the next level up and do less. 

Push Ups (Advanced), Push-ups on Knees (Intermediate)

Wall Push-Ups/Incline Push-Ups (Beginner)

Importance of Recovery

Importance of Recovery

When weekend is packed with activities and things to do, any time of year or when you are on vacation, it is a great time to give yourself some recovery days. Sleep in a bit and take a break from working out every now and then.

Would it surprise you to know that in my FAT Loss Programs I make sure that clients are getting enough rest? Some of my clients are often surprised that they are exercising LESS while in my program and they are getting better results!

Here's why...
📌Rest prevents Injury
📌Muscle Recovery- When you lift weight you are basically tearing muscle fibers and you body needs time for them to repair and this allows your muscle to grow
📌Rest helps you sleep better
📌Rest helps you burn FAT- If you do not allow your body enough rest and recovery your immune system can get too stressed out which will make you STORE fat and not burn it.

So don't feel bad about not getting to the gym every single day and enjoy the rest and recovery!

#rest #recovery #weekend #fittip #fitness#exercise #workout #recoveryday #fitmom#fitlife #healthyliving #healthylifestyle#fatloss #transformation #fitspo #getfit#fitlife #healthymom #refineyou#mindbodyspirit #weightloss #gym#betterforit #fitnessblogger #indyblogger

Recent TV Appearances

Recent TV Appearances

I was fortunate to have been invited to do a few news segments on the FOX and CBS local Indy affiliate stations to offer tips on health, nutrition, and fitness.

Thankfully these are topics that are near and dear to my heart and I can talk about them for hours on end!

Click the links below the photos to watch the replays!

For more fitness tips, recipes, and healthy living posts feel free to follow me on facebook at https://www.facebook.com/refineyou1/ and Instagram at https://www.instagram.com/refineyou/

news 1.jpeg
 
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Alcoholic Beverages- How to Choose Wisely

Alcoholic Beverages- How to Choose Wisely

Does living a healthy lifestyle require you to “go dry” and not consume alcohol? Not necessarily. There are many studies that show that a small amount of certain alcohol consumption can benefit your health. The key things to take from these studies; the kind of alcohol is important, how much you are consuming, and how often.

Another thing to consider, when are you consuming alcohol and what behaviors result from it. Do you go into an alcohol eating binge when you drink?

As with food, portion control is important. It is all about making good choices with the kind of alcohol you choose and the amount. There is no nutritional benefit to alcohol, they are just empty calories you are drinking, and your body doesn’t need it to survive.

My point is, there are some options that are healthier than others. Here are some tips that I follow that might help you “choose wisely.”

Avoid pre-mixed drinks- These can be filled with sugary mixers and who knows what else which is exactly why you should avoid them. You also have no idea how much alcohol was put in the mixture which can lead to trouble.

Here are some Healthier Choices

  1. Vodka Soda- (Not Tonic) my drink of choice with two limes. Soda water has no calories, Vodka averages 96 cals per 1.5oz and this drink has zero sugar

  2. Champagne- Has about 90 cals per glass (120 ml) and only 1.6g carbs

  3. Light Beer- of course light beer has less calories and less carbs than heavier dark beers.

    Bud Select 55- 55 Cals, carbs 1.8g

    MGD 64- 64 Cals, Carbs 2.4g

    Busch Light- 95 Cals, Carbs 3.2g

    Michelob Ultra- 95 Cals, Carbs 2.6g

  4. Spirits- On the rocks or neat. The calories listed are averages. It ultimately depends on what kind you are drinking.

    Gin around 80 cals

    Whiskey around 70 cals

    Tequila around 65 cals

    Light rum around 85 cals

Bottom line, alcohol isn’t healthy for you but if you are going to consume it, there are healthier choices.

Drinking regularly can affect your waistline due to the alcohol you are consuming and the calories that you might eat when drinking. If you have hit a plateau or just can’t get rid of that stubborn belly fat, cutting down on the alcohol consumption will help as well as getting your eating back on track.

If you need guidance check out my online programs by clicking here. I teach clients in my FAT Loss Programs how to eat, exercise, and “have their cake (or alcohol) and eat (drink) it too.” It is all about moderation and not putting severe restrictions on yourself. I would be happy to help you! My clients learn how to work in their “treats” occasionally and still lose weight and get the results they have always wanted but have struggled to achieve.

***Consume alcohol only if you are of legal age (obviously) and don’t drink and operate a vehicle of any type (obviously).

Jump Rope Workouts

Jump Rope Workouts

Looking for a great cardio workout that can be done anywhere?

Don’t forget about your good ol’ fashioned jump rope!

Jumping rope is a full body workout involving your legs, core, and arms. A jump rope can easily be packed into a bag when traveling and can be done indoors or outdoors. If it’s raining do it in your garage or in your hotel room. If it’s nice outside, enjoy the weather by going to the beach/park with a nice view or just do it in your driveway. Working in jumping rope instead of running can also prevent overuse injuries.

High intensity interval training (HIIT) is far more beneficial for you than steady state cardio. It burns more fat, promotes muscle gain, gives your metabolism a boost, and enables you to burn more calories at rest.

If you combine jumping rope with some high intesnity intervals you get a huge bang for your effort!

Check out these Jump Rope Workouts and work these into your rotation

TIPS:

  • Download a timer app like “Seconds” on your phone. You can set intervals so you do not have to watch a clock or stopwatch.

  • I have provided workouts for every level, please note the modifications

  • For some of the exercises there is a link to go to my YouTube channel for how to videos for these exercises. Don’t forget to “subscribe” to my channel. I have over 400 exercises on my channel as well as other helpful videos!

Beginner Workout

30 seconds jumping as fast as you can (at your level) followed by

30-60 seconds rest (march in place, or light jog in place)

Repeat this 7-10 times depending on your level

Mix it up Jump Rope Workout (Intermediate to Advanced)

*to modify this workout to a more beginner level simply put in rest or marching in place instead of the double jumps

30 sec jump as fast as you can

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump side to side

30 sec forward and back

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump rope high knees

30 sec jump rope butt kickers

30 sec double jumps (bounce twice between each rope revolution)

30 sec on R leg only

30 sec on L leg only

30-60 sec double jumps (bounce twice between each rope revolution) or Rest

Do this 3-5 times through

Full Body Jump Rope workout (Intermediate-Advanced)

*for Beginner Modification add in 30 sec rest periods as needed

30 sec Jump as fast as you can

30 sec Plank

30 sec Jump Rope High knees

30 sec Push ups

30 sec Jump Rope side to side

30 sec Squats or Jump Squats

30 sec Jump Rope on R leg

30 sec Reverse Lunges or Jumping Lunges

30 sec Jump Rope on L Leg

30 sec Tricep Push Ups

30-60 sec double jumps (bounce twice between each rope revolution) OR Rest Marching in place

Do this 3-5 Times through

Happy Jumping!

If you enjoy this post and these workouts be sure to follow me on Instagram and/or Facebook to stay in the loop for more workouts, fitness tips, recipes, and more.

My FAT Loss Program runs every 7 weeks and is a GAME CHANGER! Would you like to lose fat? Gain muscle? Regulate your hormones? Get over that plateau? All of the above? I’d love to help you reach your goals!

Talk to you soon!

3 Reasons Why Women Should Hit the Weights...

3 Reasons Why Women Should Hit the Weights...

There is a bit of a stigma around women and weights. For years, we’ve been told that weights are for boys and that lifting heavy things will make us big and bulky. So...we’ve stayed out of the weight room and hung out on the elliptical….which isn’t quite giving us the results we want.

Not convinced you need to explore the weight room a bit? Here are three reasons you should give strength training a try:

Strength training builds lean calorie burning muscle.

The only way to get lean and look toned is to increase your muscle mass. Because women lack the testosterone needed to bulk up, their muscle gains are going to be small. However, lifting weights is the only way to build that muscle.  The more muscle mass you have, the faster your metabolism will be. It is estimated that for every pound of muscle you gain, your body burns 35-50 more calories per day. So, 4 pounds of muscle means 120-200 more calories per day burned, which is 10 pounds per year.

Strength training shapes your body.

Without weight training you can lose weight, however, you will simply become a smaller version of what you were. If you want to shape your body into a lean, toned, fit looking physique, you are going to have to build some muscle while shedding those unwanted pounds.

This means your overall weight loss might not be as rapid, but with a solid strength training program, you will see fat loss, and get a leaner, more shapely version of you.

Strength training strengthens your bones.

Weight training not only builds muscle, it builds bones as well. Increasing your bone density fights against osteoporosis later in life. In addition, it can keep you from injury in terms of small fractures. In the same way you increase the need for your muscles to work hard during a strength training workout, you are also requiring your bones to work...thus strengthening them as well. One study found that women who did high-intensity weight training two days per week for a year were able to increase their bone density by one percent, while those not in a weight training program actually decreased their bone density. This was the case in more than one study, showing the positive benefits weight training has on bone density.

The weight room is your friend, my friend! Honestly, I could have listed far more benefits to weight training and will likely expand on some of these things at a later date. Until then, it’s time you stepped on over to the free weights section and start lifting heavy. The results of an effective weight training workout when paired with an intentional nutrition plan are absolutely incredible.

P.S. If you are interested in learning how to pair intermittent fasting and carb cycling with effective HIIT and strength training workouts, check out my FAT Loss Online Program. It has everything you need to burn fat effectively, increase your energy levels, and build the body you want!

The Holidays are HERE, avoid the extra lbs!

The Holidays are HERE, avoid the extra lbs!

Time flies and the Holidays are here again!

Check out this video to learn some tips and tricks to stay on track this Holiday Season and avoid those extra pounds…

Click HERE to view the video

Ever wondered how to NOT gain weight over the holidays? Did you ever think it would be possible to lose weight over the holidays and still enjoy your treats?

I’m here to tell you it is possilbe and clients in my program have done it and will do it this Holiday Season too! I know it sounds crazy and too good to be true but it IS possible.

So if my clients can do it through this program during the holidays and get results and lose fat why not start the year out right?!

The next round of THE FAST ATTAINABLE TRANSFORMATION-FAT Loss program begins the first full week of January, on January 6th. Secure your spot because the New Year’s Round is always full. Join this jump start to a lifestyle change and lose the fat, gain muscle, regulate your hormones, be less hungry, and have more energy than ever! Click here to read some testimonials and see some before and after pics.

Refine YOU… Mind, Body, and Spirit!

Zucchini... Whatever "floats your boat"

Zucchini... Whatever "floats your boat"

Zucchini Boats are a quick and easy way to enjoy a heathy meal and satisfy your sandwich or pasta fix sans the bread and flour.  There are so many ways to enjoy these that you can choose whatever “floats your boat.” The opportunities are endless!

 

Taco Zucchini Boats

https://kirbiecravings.com/taco-zucchini-boats/

 

Broccoli Chicken Zucchini Boats

https://www.ruled.me/broccoli-chicken-zucchini-boats/

 

Cheesy Beef and Mushroom Zucchini Boats

https://www.notenoughcinnamon.com/beef-and-mushroom-zucchini-boats/

 

Italian Sausage Stuffed Zucchini

https://www.budgetbytes.com/italian-sausage-stuffed-zucchini/

 

Mediterranean Stuffed Zucchini

https://ifoodreal.com/baked-zucchini-sticks/

 

Quinoa and Black Bean Stuffed Zucchini

http://thecreeksidecook.com/quinoa-black-bean-stuffed-zucchini/#_a5y_p=2371570

 

Philly Cheese Steak Zucchini Boats

http://www.oneacrevintagehome.com/recipe/philly-cheese-steak-zucchini-boats/

 

Chicken Parmesan Zucchini Boats

https://www.thrillist.com/recipe/nation/chicken-parmesan-zucchini-boat-recipe-video

 

Chicken Enchilada Zucchini Boats

https://www.cookingclassy.com/chicken-enchilada-zucchini-boats/

 

Tuna Melt Zucchini Boats

https://www.organizeyourselfskinny.com/low-carb-tuna-zucchini-boat-melt-recipe/

So many choices and this is just the tip of the iceberg. If you have a favorite pasta dish or sandwich, consider trying it in a zucchini boat! They are a great low carb, healthy alternative to bread and pasta.

For those in my programs, these would be a great lower carb day alternative. The clients in my programs enjoy days lower in carbs to target fat loss and other days higher in carbs to promote muscle gain and hormone regulation. Check out my website to learn more at www.refineyou.co/faq

Healthy Halloween Treats

Healthy Halloween Treats

My favorite season is among us! I just love the fall! The cool crisp air, all vibrant colors in nature, fall festivals, pumpkin patches and the excitement and giggles of my children dressing up for Halloween. One thing that I am not such a fan of… all that sugar! I know, I know, it’s Halloween and what’s Halloween without trick or treating and the candy! Well if your house is anything like ours, we get enough candy to last us for months!  

I visited some of my favorite blogs to compile a few choices that bring on the FUN but don't bring on the refined sugar for your next Halloween party that you host or attend.

Check out this super easy, fun idea from Sparkles to Sprinkles! This would be a great school snack for Halloween or a party!

This is not a snack to leave sitting out for a long period of time but is quick, easy and healthy with bananas and dark chocolate chips from Spaceships and Laser Beams. Also check out the clementine pumpkins that only require a clementine and celery stalk!

Popcorn Witch Hands from Toni Spilsbury are great for co-workers and kiddos! Fill a non-latex glove with something to represent the nails (think candy corn, nuts, almonds, raisins. etc.) and fill with popcorn! Throw on a spider ring or other Halloween ring and you’re set! 

Head to one of my favorite stores to stock up on healthy finds, Costco, and pick up some mandarin orange cups to make these fun Jack o' Lantern Mandarin Oranges. All you need is a Sharpie to draw any Halloween character including bats, witch hats, Frankenstein or the word “boo.”  

This will surely be a hit! Pineapple on bottom, then mandarin oranges add some full-fat whipped cream, and… maybe one or two pieces of candy corn on top.

These are perfect for a weeknight meal as well and are festive! Simply grab you favorite stuffed pepper recipe and just cut a jack o' lantern into the pepper!

Replace the ole’ boring veggie tray with a pumpkin themed veggie tray.  

How cute are these Apple Mummies from Two Healthy Kitchens?! I suggest using Honeycrisp apples as they tend to not brown as quickly when peeled!

If you have any other great festive, healthy Halloween treats please comment below and share! And in case you're heading to Costco to pick any of these supplies in bulk, check out my blog where I outlined some of my favorite healthy finds that you can pick up too!

As I always say to my clients, moderation is key! Don't deprive yourself of your favorite treat this Halloween, but instead find a way to incorporate it with your diet and exercise to enjoy guilt free.

Have a happy, healthy and safe Halloween!

 

Quick Prep Taco Soup

Quick Prep Taco Soup

This recipe is a quick easy crockpot recipe that takes 10 minutes to prep and you leave it, run some errands, come back at the end of the day, and your home smells amazing!!!

This Taco Soup chili is great topped with a dab of your favorite taco toppings. Add a dab of sour cream, guacamole, avocado, jalapenos, or some grated cheese.

A try to aim for lower sodium versions of these canned goods and you can use ground bison, ground turkey, or lean ground beef for a more lean version. The Macro calculations below are using 90% lean ground beef.

Ingredients

1 lb ground beef, turkey, or bison

1 large onion

1 16oz can of corn

1 16oz can of tomato sauce

1 16 oz can of diced tomatoes

3 cans of hot chili beans

1 package of ranch dressing seasoning mix

1 package of taco seasoning mix

2 cans of chopped green chilies

Brown the ground beef, turkey, or bison until cooked through.

Do NOT drain the canned goods. Add all canned goods, onion, seasonings and protein to the crockpot. Cook at low for 12 hrs or medium for around 6-8 hours.

Enjoy topped with your favorite toppings!

Serves 8

422 Calories, 11g Fat, 50g Carbs, 26g Protein

Sweet Potato and Bison Shepherd's Pie

Sweet Potato and Bison Shepherd's Pie

Sweet Potato & Bison Shepherd’s Pie…A hearty, classic casserole recipe with a twist!

Serves: Serves 8

Ingredients

The sweet potatoes:

1¼ lb. sweet potatoes, peeled & cut into ½-inch dice

1 tbsp unsalted butter

¼ cup nonfat milk

⅛ tsp salt

⅛ tsp pepper

The filling:

2 tsp olive oil

1 medium yellow onion, chopped

1 ½ lb. Kroger Simple Truth ground bison

2 tbsp tomato paste

3 cloves garlic, minced

½ tsp ground pepper

¼ tsp salt

½ tsp dried thyme

½ tsp crushed rosemary

1 cup chicken or beef broth

1 cup frozen peas, defrosted

Instructions

 

Preheat the oven to 375 degrees F. Lightly coat a 1 ½ quart baking dish with cooking spray.

The sweet potatoes:

Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes.

Drain and return the potatoes to the saucepan.

Mash the potatoes with the butter, milk, salt and pepper until smooth.

The filling:

Heat the olive oil in a large nonstick saucepan set over medium-high heat.

Add the onions and cook until they are starting to brown, about 4 minutes.

Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through.

Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute.

Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas.

Assembling:

Transfer the filling to the prepared baking dish.

Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. Using a fork, make hatch marks on the potatoes, if desired.

Place the baking dish on top of a baking sheet.

Bake until the potatoes are just starting to brown, about 30 minutes.

Let rest for 10 minutes. Serve.

Notes

Weight Watchers Points: 9 (SmartPoints), 8 (Points+), 7 (Old Points)

Nutrition Information

Serving size: Scant 1 cup | Calories: 310.2 cal | Fat: 15.5g | Saturated fat: 6.6g | Carbohydrates: 18.2g | Sugar: 5.2g | Sodium: 351.4mg | Fiber: 3.9g | Protein: 23.0g | Cholesterol: 75.2mg

Recipe from www.cookincanuck.com