Summer Confidence Challenge

The summer countdown is on. The weather is getting warmer, my toes need painted, and I need to kick this nutrition and fitness up a notch.  I realize that were not all going to be wearing a bikini but we all need to be confiddent in everything in your closet.

Your clothes have likely been packed away for the last 6 months and its time to drag them out from the attic.  I hope your clothes didn't shrink or anything over the past couple of months ( AH!)

So lets chat.  I think eliminating carbs, food, fruit or whatever else crazy diet is out there is ludacris.  The only thing you end up craving is that exact food.  I have been working SO hard over the past 8 months to come up with meal plans that are easy for busy moms like me. The key is you have to plan.  Yes, this initially might take a little more work but overall this makes your entire week way easier.  I spent 6 months being a single mom while my husband was away for a new job training.  I had to get serious about my time. I was working a full time job, teaching group exercise classes 3x a week, and also running my Beachbody business.  I had to plan and schedule my time very meticulously and make sure that I was feeding myself and my son the healthiest possible foods.

I want to share with you my secrets and recipes that I used to get to my goal weight and to feel confident in my clothes again. Which is hard to do after, you have a baby.

What if I told you I could help you get a healthy meal on the table everynight without pulling your hair out?

What if each day your meal plan looked like this?

Breakfast -->  Whole wheat toast, eggs, veggies and cheese

Breakfast can be make ahead with this eggs and microwaved in the morning with these make ahead eggs. They take only 10 minutes and can save you time all week long. Of course, I sneak some veggies in and when they are cooked well, sometimes they don't notice.  Hey, I try at least!!  

Did you know that you are supposed to eat every 2-3 hours?  This keeps your body from going into starvation mode.  Its time for a snack already.  Have a mid morning snack of peanut butter on a caramel rice cake with sliced bananas. Yummy and so filling! 

Its already time for lunch and not once have you felt hungry or deprived.  You can make in a blender or a shaker cup. You can add in fruit if you want or milk to make it more filling. I wanted to find something that kept me full and satisfied.  This my friends is it!  Are you a chocoholic??  this could satisfy that itch!  Lunch is ready to go. Here is your healthiest meal of day - hate vegetables - hate prepping - this is your answer.Lots of flavors --> Chocolate, Vanilla, Strawberry.  Vegan options too!  This taste like a milkshake, gets you all of your daily vitamins and minerals

Probably my favorite snack are my homemade granola balls. These are filling and WAY healthier than store bought granola bars. Have you looked at the back of the box? Can you even pronounce half of those ingredients??  These are a staple in my house.   

Then we will finish the day with a healthy dinner.  I love crock pot meals and this was a winner with my family.  Turkey meatballs and spaghetti squash -  no one knew the difference. You can even make a ton of meatballs to freeze so you can have them for future recipes too. Its always easier to make in bulk ahead of time.  

 I love a casserole too. Make ahead is my favorite.  This one was a hit. Turkey Spinach Quinoa Casserole.  As you can tell, I love secret vegetables. If you have a family that is a veggie hater then I hope you will try some of my recipes.












If the end of the school year and summer approaching is crazy then you probably are worried about following a regimented fitness program, then let me introduce BOD.  Beachbody On Demand which allows streaming of TONS of workout programs and all the new programs you can try before you buy. So if this time of year gives you ADD then you can pick and choose everyday what workout you are in the mood for!

I want to teach you some healthy recipes and how these can be incorporated with portion control and eating the right amounts of food.  I want you to give me 30 minutes a day, 5 days a week, for 1 month.


I  want all of you bombshells to take things up a notch, from your workouts to your commitment! Make your healthy lifestyle the one consistent part of your everyday life, even if everything else is moving and shaking!  Stick to your healthy meals, early morning sweat session and stay strong!

Complete the form below to secure your spot!



xoxo

Kerri

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Peanut Butter Bark

I wanted a treat without all the guilt. I love all things peanut butter and this is a winner!

Ingredients:

1 cup plain non fat greek yogurt
2 tbs of all natural peanut butter OR PB2
2 tbs of honey
1/4 cup chocolate chips

To Make:

Mix all ingredients
Spread evenly on parchment paper on top of a baking sheet making a thin layer

Sprinkle chocolate chips on top
Place in the freezer for three hours
Break off and enjoy

This is a really yummy peanut butter treat that you can enjoy without the guilt.  I hope you like it.

Aldi Grocery Store Staples

There are a few staples that I like to keep on hand to make sure we have healthy easy foods to make. We live on a budget so I like to shop at Aldi's. If you have an Aldi's near you, its a great store to keep costs down.  You do sacrifice name brands and you have to bag your own groceries but if you want to save money, this is for sure the place to shop!  Lets dive in what I buy each week for healthy CLEAN eats!

1. Unsweetened almond milk - I love this in my Shakeology each morning. I also use it as a creamer in my coffee. Its been a battle to give up my beloved sweetened creamers but I know that they are full of unhealthy chemicals.  I use this milk in recipes or anything that calls for milk. I actually prefer the taste.

2. Cottage cheese.  This is something I eat as a snack daily or alternate it with greek yogurt. I love it with fruit like mandarin oranges, peaches or blueberries. It makes a perfect blend and is low calorie and so delish!

3. Greek yogurt. As I mentioned I eat this as a snack almost daily. Its easy to throw in my bag for work and take on the go.  There are a ton of flavors out there and Aldi's sells for .75. one of the cheapest prices I have seen.  

4. Ground turkey.  We always eat ground turkey in place of ground meat.  No one notices and its lower fat and when preparing healthier meals for you and your family, using ground turkey instead of ground beef is a simple way to lower saturated fat, calories, and also avoid the many health risks associated with red meat. 

5. Fresh veggies - The one thing I really like about Aldi is that always have fresh, low calorie veggies.  They rotate whats in season to give the customers the lowest possible price. This week I bought asparagus. I love it with grilled chicken.  

6. Frozen Chicken Breasts -  I cook a few at a time and then they are always ready to go to throw on a salad or wrap.  

7. Brown Rice or Quinoa  - Both are great as a side dish - cooks quick and baby approved. 

8. Flat bread -  I personally just like this better than a sandwich. I find it easy to pack up and eat with one hand at my desk sometimes.  

9. Natural Peanut butter - Check the ingredients -  the only one is peanuts.  I switch it up with this an almond butter - both are staples in our house.  

10. Rice Cakes -  My indulgence -  I honestly have no idea but these are my absolute fav - any flavor any kind any time-  BUT, I have to watch my portions because I can literally eat the whole bag!  Not necessarily CLEAN but better than some other alternatives! 

11. Fresh fruit - Always bananas, and apples (honeycrisp are my fav but they don't always have them) and grapes or blueberries, whatever is on sale! 

Of course, I always buy more stuff too but these are my staples! Hope this helps you on your next trip!

xox 

Kerri 

Buffalo Cauliflower Bites

What do you crave on a Friday night?!  I know I want something "junk food" related?!  I didn't want to blow my diet so I found this recipe on line. I adapted a little for what I had in my fridge of course.  This made a crispy treat with a little kick!  I hope you enjoy!!!

Ingredients:

• 1 cup water
• 1 cup whole wheat flour
• 2 tsp garlic powder
• 7 cups of chopped cauliflower florets
• 3/4 cup Franks Hot Sauce
• 1 tbsp melted unsalted butter
  

Directions:

Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.

Combine the water, flour, and garlic powder in a bowl and stir until well combined.

Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.

While the cauliflower is baking, combine the hot sauce and butter in a small bowl.

Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. 

Adapted from Skinnytaste.com

Healthy Buffalo Chicken Dip

HealthIER Buffalo Chicken Dip

OMG.. Isn't Buff Chic Dip, as I like to call it, THE BEST!!  Ugh - I could eat the whole thing with a big bag of chips... I'm in heaven!!!

But---- ITS SOOO BAD FOR YOU -- I was on a quest, there must be a healthier version!!

Here it is... I can attest, its amazing! I took it to a work event and it was the only dish that was GONE, thank you very much - YUM.

Ingredients:

2 -3large frozen  chicken breasts
4 oz low fat cream cheese (room temp)
1/2 cup crumbled blue cheese
1/2 cup of plain greek yogurt
1/2 cup  and 1/2 cup of red hot ( I used Franks)
1 ranch seasoning packet

The night before:
I put the frozen chicken breasts in the crock pot and sprinkled the ranch packet over the chicken.  I then poured 1/2 cup of red hot over the breasts. I cooked it on low for 7 hours.

In the morning:
I shredded the chicken with 2 forks.
Then I dumped out any extra red hot (leave it if you like really spicy dip)
I added the remaining ingredients (blue cheese, cream cheese, greek yogurt, red hot)
Cook on low for 4 hours

Serve with sliced celery.

Eat some now because you won't have any leftovers at the party!

Strawberry Protein Balls

Ingredients:

4 scoops strawberry shakeology

3 cups of oatmeal

3/4 cup of Craisins

1/4 cup of honey (warmed)

3/4 cup of peanut butter (warmed)

1/2 cup of skim milk

Mix all ingredients together and form into small balls. Makes about 12.

Put in the fridge over night and enjoy!

Benefits of Lemon Water

11 Benefits of Lemon Water

1. Gives your immune system a boost.

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

3. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine.

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.

Article From Life Hack

If you are interested in transforming you health, please contact me today and have me as your free Beachbody coach.  Kerrikbauer@gmail.com 

Article from Life Hacks

21 Day Fix Meal Plan

Homemade Smooth and Creamy Hummus

I've used this recipe many times.  Thank you Inspired Taste

The secret to really good hummus is the order in which you add the ingredients in the food processor - you can get that really creamy hummus thats way better than store bought.  

Smooth Simple Hummus Recipe

Prep time

10 minutes

Cook time

Total time

10 minutes

Why we love this recipe. When we first figured out how to make our own hummus, we were shocked at how easy (and fast) it is. With just a few simple tricks, you really can make creamy smooth hummus at home and yes, we really do think it’s better than store-bought.

What you need to know. Two things here. First, we use canned chickpeas, which is much, much quicker than using dried. Some swear by soaking and cooking their own dried chickpeas, but we’re just not that organized and love that canned chickpeas means we can enjoy our hummus in 10 minutes. Second, our recipe calls for tahini, a creamy paste made from sesame seeds. You can usually find tahini in larger grocery stores or specialty markets.

Equipment you’ll need. A mesh strainer or colander, food processor, silicone spatula, measuring cups and spoons.

Yield: Makes about 1 1/2 cups or enough for 4 to 6 snack portions

You Will Need

• One 15-ounce can (425 grams) chickpeas, also called garbanzo beans
• 1/4 cup (59 ml) fresh lemon juice, about 1 large lemon
• 1/4 cup (59 ml) tahini (we used Krinos)
• Half of a large garlic clove, minced
• 2 tablespoons olive oil, plus more for serving
• 1/2 to 1 teaspoon kosher salt, depending on taste
• 1/2 teaspoon ground cumin
• 2 to 3 tablespoons water
• Dash of ground paprika for serving

Directions

Preparing the Hummus

1. 
   
2. In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
3. Add the olive oil, minced garlic, cumin and the salt to whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.

Adding the Chickpeas

1. 
   
2. Open can of chickpeas, drain liquid then rinse well with water. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.

Creating the Perfect Consistency

1. 
   
2. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.

To Serve

1. Scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika.

To Store

1. Store homemade hummus in an airtight container and refrigerate up to one week.

Read more: http://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/#ixzz3AkayUd1R

Granola Power Balls

2 cups rolled oats

1/2 cup chopped walnuts

1 scoop vanilla protein powder

1/2 cup organic granola

1/4 cup chia seeds

1 cup natural peanut butter 

1/2 cup honey

 1/4 cup chocolate chips 

Mix all ingredients together

Scoop into small round balls

Refrigerate for 2 hours 

Enjoy!