Core de Force Meal Plan – Week 2

core-de-force-week-2 Thanksgiving week meal plan

Wow, I have to say that making a meal plan for Thanksgiving week is the hardest meal plan that I’ve done. My main goals this week are to focus on eating vegetables and fruits, choosing whole food side dishes when I can, skip the extra dressings and to enjoy a treat or two and not beat myself up.

Core de Force Meal Plan

Core de Force Meal Plan

How does surviving the holidays with your health intact sound? I’ll be the first one to admit I can’t pass up a good cookie or real butter! But I’ve also learned that it’s ok to have a treat here and there as long as I eat healthy overall. It’s all about balance. This group is about support and encouragement and accountability. We check in daily on things like whether we drank enough water and if we got our workout in. I was traveling for work last week and the ladies in my group encouraged me to stay on track…even in the airport 😀I hope you’re interested in joining us.

Don’t forget that Core de Force is ON SALE this month! It’s a great deal, message me for info.

Healthy holidays challenge group - Limited time

Healthy holidays challenge group – Limited time

Pumpkin Cauliflower Casserole

One recipe that I need to try is Pumpkin Cauliflower Casserole! Created by 21 Day fix superstar, Autumn Calabrese and her brother, this sounds like a great way to use up all of those pumpkins I grew in the garden. Stay tuned for how this recipe goes over at our house.

Ingredients
  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper
  • (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole wheat panko bread crumbs

 

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Frugal Fix – Challenge Group

Clean eating and the 21 day fix the Frugal way

Clean eating and the 21 day fix the Frugal way

I am so excited about this upcoming challenge group! I personally realize that when I don’t plan meals, I waste money simply because I end up with tons of mismatched leftover and I waste food. Join me and the rest of our challengers in this group. You will get:

  • 1:1 support
  • Group accountability
  • New ideas on how to cook cheap & healthy meals
  • Learn and share healthy, yet frugal, recipes
  • Learn how to cook once and use an ingredient in multiple recipes
  • 21 day fix meal plans from Aldi, Trader Joe’s and other frugal stores
  • Use technology to make planning and shopping much easier and more efficient
  • Shop and cook efficiently

REQUIREMENTS:  This group will be open to challengers with a fitness program such as the 21 Day Fix, 21 Day Fix Extreme and Shakeology.  You will also need ME listed as your free coach. Simply send me a message using the contact form on my site.

 

Eating Mindfully

Eating Consciously

Take the time to eat mindfully.

EATING MINDFULLY
How often do we eat mindlessly during the day? How often are we surprised at what we’ve eaten when we REALLY keep track of everything we’ve eaten? Today, make the choice to enjoy the fresh foods and vegetables you’re eating. While it’s still the season of farmer’s markets and local fresh food, pick up a deeply colored purple eggplant and think about how you can incorporate it into a meal. Marvel at the earthy smell of beets and think about the betalains (phytonutrients that fight inflammation and detox) they provide your body. Select a creamy butternut squash and think about all of the Vitamin A it provides. When we focus on enjoying the good in our diet, we’re less tempted by the bad.

5 Tips to Eating Mindfully

  1. Select a whole food that brings joy to your senses. Savor the taste.
  2. Eat in silence. Turn off the TV and your phone. Enjoy the simple act of eating.
  3. Try to identify the different flavors in your meal.
  4. Chew slowly. It’s not a race.
  5. Be aware of your body. Think of the food and nourishment this food is providing.

Rich and delightful, low-sugar chocolate breakfast bars

21 Day fix approved chocolate bars made with Shakeology!

21 Day fix approved chocolate bars made with Shakeology!

Wow, I just tried this recipe last weekend. I admit, I looked at the ingredients and thought, What’s so great about this recipe? Low-sugar chocolate breakfast bars? Seriously?! But for those of you on the 21 Day Fix program, these are so approved.

2 cups oats (quick & old-fashioned)
1/2 c. walnuts (chopped)
4 scoops of shakeology (chocolate, for sure)
1 c. almond milk (unsweetened silly – don’t sneak any sugar in!)
1/2 c. peanut butter

They are my #newfavorite! So yummy – I enjoy them with black coffee, so there’s no guilt.

How-to?
Mix the dry ingredients. Then add the sticky stuff and VOILA!
Press them into a square pan (prepped with non-stick spray)
Refrigerate. Cut into bars and enjoy. In moderation. Which may be hard to do.

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Mulberry tree

Berry Smoothie Bowl

Smoothie bowls are so great! All of the good stuff that's in a smoothie, with the satisfaction of feeling like a real meal.

Smoothie bowls are so great! All of the good stuff that’s in a smoothie, with the satisfaction of feeling like a real meal.

Berries everywhere! On special at the grocery, at farmer’s markets, in your garden! For myself, we have three mulberry trees and I needed to find a way to put these to good use. So, I washed them, froze them and now are using them in smoothies like crazy.

Berry smoothie bowl

Berry smoothie bowl ingredients

Berry smoothie bowl

Berry smoothie bowl with chia, flax and oats

My recipe:
1/4 c. mulberries
1/4 c. blueberries
1/2 c. dark cherries
(any combination of berries that equal 1 cup will work – just use what makes you happy!)

1/2 c. beet juice
I topped my smoothie bowl off with ground flax and chia seeds. I also added some shakeology powder – I would have added it prior to blending, if I had remembered! I think this would have made it creamier as well, so I would definitely recommend adding protein powder and will add a scoop next time. I also sprinkled a tablespoon of oats on top.

Freezing my own berries

Freezing summer berries

It’s the best time of year to stock up on fresh berries. They’re in season, super-fresh and a great price. This year, I’ve frozen strawberries & mulberries to use in smoothies later. I’ve purchased strawberries from the grocery while I’ve picked the mulberries myself from the several mulberry trees that we have. When I compare a bag of frozen berries at about $3 for a small bag, versus getting a 4 lb basket of strawberries on special for less than $3 or picking my own mulberries for free, I’ll take the bargain every time:) This savings really adds up because I have some sort of berry smoothie almost every day.

Mulberry tree
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Wash the berries – some people say to wash them with a little vinegar, but I just use water. Wash them thoroughly though. Let them dry a little bit and then spread them on a cookie sheet covered with parchment paper. Make sure to spread them around so they don’t freeze together in one clump. Put them in the freezer – it is best to leave them for several hours or until they freeze completely.

Mulberries

Mulberries

Once the berries are frozen, scoop them into freezer bags to be used later.

Frozen mulberries

Frozen mulberries

Then, I used the mulberries to make the following smoothie:
1/4 c. frozen mulberries
1/4 c. frozen blueberries
1/2 c. frozen dark cherries
1/2 c. beet juice
I topped my smoothie bowl off with ground flax and chia seeds. I also added some shakeology powder – I would have added it prior to blending, if I had remembered! I think this would have made it creamier as well, so I would definitely recommend adding protein powder and will add a scoop next time. I also sprinkled a tablespoon of oats on top.

Berry smoothie bowl

Berry smoothie bowl

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Summer smoothie

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Such a refreshing Summer smoothie! I made this with watermelon and cucumber.

Watermelon – about 2 cups
Cucumber – about 1/3
Beet juice – 1/2 c.
Water – 1/2 c.
Protein powder – I use vanilla shakeology

Blend and enjoy. This is really so refreshing on a hot summer day and a great way to up your water intake.