31 Days of Fruits and Veggies (and Fiber)

Do you know women need 25 grams of fiber a day and men need about 35 grams? Why you ask? Well first of all you need to go to the bathroom regularly right? Plus fiber helps to clean out your system of toxins, helps you to lose weight because you feel more full so you DONT overeat, and in the long run has benefits that prevents heart disease due to high cholesterol and other issues.

So I dare you to try to get in your daily dose of fiber EVERYDAY! Try it! Here is a little help....

Fiber

Nutrition Counseling

Did you know that Fit Life not only has great trainers to give you the workouts you need to reach your goals, but we also have NUTRITION Experts on staff.

We can help you to reach your goals whether its to lose weight, gain weight, tone up, or just drop those last few lingering pounds you can't seem to shake....

We offer weekly, monthly, and daily support so if your ready, come see Jaime @ Fit Life and see how to really reach your goals! Get started today!!!!!

fitlifetraining@gmail.com

Easy Crockpot Fall Recipes

Fall is here and we have a million things going on……kids have sports…we have to get to the gym….husband or wife is working late…..homework needs to get done, etc.

Well, it’s finally time to break out the crock pot that you put away last spring. These recipes will help make your lives a little easier and your belly a little flatter. These recipes from Tone it Up all use WHOLE foods so you’re not messing around with processed crap that can lead to weight gain over time. Try a new one each day this week!!

EASY CROCKPOT RECIPES FOR THE FALL

White Bean Turkey Chili

1 lb. Lean Ground Turkey
2 Tbs.Olive Oil
2 Cloves Garlic, finely chopped
1 White Onion, diced
4 Cans Navy Beans (15 oz.)
1/4 cup fresh Jalapeno Pepper, diced
1 Tbs. Cumin
1 tsp. Cinnamon
1/4 cup Sweet Corn
1 Cup Pinot Grigio (or your favorite white wine)
3 cups Vegetable broth
Oregano
Top with finely chopped Cilantro
+ If you like spicy add in a little chili powder and cayenne pepper ;)

Saute garlic. Add ground Turkey into the skillet. Cook on medium heat while breaking the meat up with a spatula. Remove from skillet and place in crock pot. Saute onion until it turns clear. Add to crock pot. Add in the rest of the ingredients.  Cook on low for 6 hours or so.

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Greek Chicken

1 cup Quinoa
1 Small Whole Chicken (3-5 lbs.), skin removed
1 Red Onion, diced
2 Cups Vegetable Broth
1/2 cup Greek Yogurt
Juice of 1 Lemon
1 Tbs. Oregano
1 Tbs. Basil

Place all ingredients except chicken and quinoa in crock pot and stir well. Add in chicken (you can keep it whole or break it into breast, thigh, leg, wing etc. This recipe also works with frozen boneless, skinless chicken breasts… just defrost first). Cook on low for 6+ hours. Use a thermometer to make sure the internal temperature of the chicken has reached 165 degrees (F).

Right before serving cook quinoa on stove top according to package instructions.

Serve chicken on top of quinoa and top with excess sauce from the crock pot & garnish with sliced black or kalmata olives and cucumber slices.

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Savory Fall Stew

1 Cup Lentils
3/4 Cup Quinoa
1 cup Water
2 Quarts Vegetable Broth
2 cups Mushrooms, sliced
1 cup Carrots, sliced
1 yellow Onion, diced
1 Tbs. Black Pepper
1 Tbs. Basil
2 cloves Garlic
2 tsp. Thyme

Mix ingredients together in crock pot and cook on low for 4 to 6 hours.

My FAVORITE HEALTHY Breakfast

CHOCOLATE PEANUT BUTTER CUP OATMEAL!! 

If your a sweet craver like me, you HAVE to try this breakfast! Its dessert for breakfast, its kid and weight loss friendly, and its so easy.....all you need is 4 ingredients....

Oatmeal is full of fiber which helps us lose weight and helps prevent heart disease. If your having cholesterol problems, you have to try oatmeal. I bet if you eat oatmeal 4-5x a week, your levels will go closer to where they need to be so give it a try!

Chocolate Peanut Butter Cup Oatmeal

Ingredients
-1/3 cup oats (I prefer multi grain not rolled)
-1/3 cup unsweetened Chocolate Almond Milk (for the kiddos I would use sweetened or a pinch more of sweetener)
-1/3 cup water
-1 tablespoon of PB2
-1 teaspoon stevia, truvia, honey, or sweetener of choice

Directions
Mix all ingredients and zap in microwave for about 2 minutes. You could also make this on the stove top (make the oatmeal more creamy) but you might need to add a tad more liquid.

Please try and give me your feedback!!!

Seriously dropping those last 10 pounds!

Are you on a mission to lose weight and stuck in a plateau? Do you have those last 10 pounds to lose and they don’t seem to budge. Losing weight is hard in the first place, but those last few pounds take serious work. If you’re really motivated, working hard nutritionally and physically, and still not losing weight you may be missing something. 

Here are some important things to keep track of when losing weight, but especially important when try to dump those last few pounds.

If you try these things for one week, you are guaranteed to see results!

If you need some help, consider signing up for our FIT24 plan. It’s a serious weight loss program that is all about results. Check out the tab above for more info or email us at fitlifetraininglaplata@gmail.com.

MEAL PLANNER- Get yourself organized!

Now that school is starting and the fall is beginning its time to get yourself organized. Even if you don’t have kids that are going back to school, the fall is the perfect time to get yourself back on track. The summer is full of travel and parties and sometimes this causes us to fall off our normal “healthy” eating schedules.

Well, the best way to eat healthy and lose weight, if that is your goal, is to buy the GOOD FOR YOU food. You can’t eat well if you have a house full of junk, therefore you have to hit up the farmers markets and produce stands and get those nutrient packed foods in your house.

Another common problem is you buy the fruits and veggies, but they sit in the fridge and rot so you throw them out along with your $$. Simple solution. Plan your meals! If you create a weekly meal plan and account for everything you buy, you’re more likely to use it.

I always make a weekly meal plan and then plan my grocery list based on this. I plan everything down to snacks, breakfasts, lunches, and dinners so I know exactly what veggies and fruits I need and so they all get used. Here is a great meal planner that I use to help my clients and myself.
MEAL PLANNER

It’s also really important to remember to not only focus on our kids and what they need, but to focus on ourselves. Buy fruits and veggies for you too! This is one of the topics we will cover in our FIT24 program which starts September 15^th. This program will help you plan out meals so you know what to do with all the produce you buy! Check out the FIT24 tab for more info.

HAPPY BACK TO SCHOOL!

5 DAYS of DINNERS for ONE!

I hear all time how hard it is to cook for one person and how hard it is to eat healthy when you’re home alone. Most of us, when eating alone, eat cereal or popcorn for dinner, then realize were still hungry so we eat more, then again eat more and end up eating more than a real dinner.

Well I think it’s important to eat healthy, even if you’re eating healthy alone! I came up with 5 days of dinners that are easy and delicious. I also think these will become regulars on your grocery shopping list, they are on mine!

5 Days of Dinners for One

Springtime Stir-Fry.  Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. For your sauce use, heat 2 tbsp. coconut oil or canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Serve over quinoa or if you’re watching carbs, sauté up some cabbage and serve over that.

Protein-Packed Lettuce Wraps Start with a composed salad, such as egg salad, chicken salad, or tuna salad. Use Greek Yogurt as a substitute for the mayo if your making your own.   Spoon into soft lettuce  (like Bibb or butter) and serve. If you prefer more crunch, try endive, Romaine, or Napa cabbage leaves instead.

Chicken Wraps  Whole-grain tortillas turn any standard sandwich into a meal worth remembering. Combined with rotisserie chicken or the ready-to-eat grilled chicken strips found in the refrigerated section, these fiber-filled wraps make quick work of dinner. Start with (you guessed it!) veggies: carrot strips, cucumber slices, lettuce leaves, chopped tomatoes or pepper strips. Pile on the lean protein and finish it with a tasty condiment to add flavor and moisture. Go beyond mustard and mayo with hummus, Greek yogurt dressing, or salsa.  Another option : No-cook fajitas. The chicken is the only ingredient that requires cooking; if you use ready-made meat, you can just assemble and eat.

Loaded Sweet Potato.  Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

BBQ CHICKEN COBB SALAD Yield2 servings- Use the second serving as your lunch for tomorrow! INGREDIENTS ·         4 slices turkey bacon, diced ·         2 boneless, skinless thin-sliced chicken breasts (4 oz. each) ·         Kosher salt and freshly ground black pepper, to taste ·         3 tablespoons BBQ sauce, or more, to taste ·         2 large eggs boiled and chopped ·         5 cups chopped romaine lettuce ·         2 Roma tomatoes, diced ·         1 avocado, halved, seeded, peeled and diced ·         1 cup canned corn kernels, drained ·         1 cup canned black beans, drained and rinsed (You could use your own ranch dressing or make your own) FOR THE BUTTERMILK RANCH DRESSING ·         1/4 cup buttermilk ·         1/4 cup plain Greek yogurt ·         1/4 cup sour cream ·         1/2 teaspoon dried dill ·         1/2 teaspoon dried parsley ·         1/4 teaspoon garlic powder ·         Kosher salt and freshly ground black pepper, to taste

Southwestern Stuffed Bell Peppers YIELD: Makes 2 servings (1 pepper half a serving) INGREDIENTS: 1 bell peppers, any color 1/4 cup instant brown rice 1/2 cup chunky-style mild salsa 1/4 cup canned black beans, rinsed and drained (optional) 1/4 cup frozen corn 1/4 teaspoon chili powder 1/8 teaspoon cumin 1/8 teaspoon salt 1/8 teaspoon pepper 2 slices sharp cheddar cheese (can omit) 1 Tbsp. chopped fresh cilantro (sprinkle over top) DIRECTIONS: Cut peppers in half; remove seeds. Place in a shallow baking dish, cut-side down. Bake in preheated 425°F oven 15 minutes or until skins begin to bubble and peppers are just tender. Boil 3/4 cups water in a medium-sized saucepan. Stir in rice; return to boil. Reduce heat to low; cover and simmer 5 minutes. Stir in salsa, beans and corn, and mix lightly. Add chili powder, cumin, salt and pepper. Fill baked peppers with rice mixture; cover with foil. Bake in preheated 400°F oven for 15 minutes. Uncover and top with cheese slices. Continue baking 5 minutes or until cheese is melted. Article written and adapted by Jaime Gesl