Need a Fresh Start?

New Years always starts on such a high note. Everyone and their mother are setting goals and resolutions, bound and determined to actually keep them this year. I know, because I have been there so many times, too. Made resolutions, broken them. Remade resolutions, and had to again, restart them. It can be discouraging and disheartening.

I want you to know though, it's okay to have a fresh start. You are allowed to start over. And you can start over and SUCCEED.

Something great that I have heard and keep in my mind is "if you're tired of starting over, stop quitting." So go ahead, take that leap of faith, start over and commit to sticking with it.

I know that I have had to start over with my fitness in many ways on this journe . Whether intentionally starting a new day over after a rougher day before, or beginning a workout program again, or redoing a program and giving it 110% of my effort, or even starting a new nutrition plan again and eating cleaner.

I have been through it. And more importantly, I know how difficult it can be, especially if you are going in on your own, or no one is keeping you accountable. It can be easy to stop and say "no one will know." But then you're right back where you started.

That is exactly where I was last January before I started focusing for real on my health. Of course I still have had to refocus since starting, but I have not gone back to my old unhealthy habits of not working out and not watching what I eat. Before I started, I was a serial quitter. Doing something for two weeks and hanging up the towel.

A fresh start was exactly what I needed. And what made me stick with it was accountability and motivation. That is why I am so passionate about leading the accountability groups that I do every month. It is my way to pay it forward and help others begin THEIR fresh start and establish healthy habits in their life.

My group this month is putting an extra special focus on just that. Making this our fresh start and establishing those healthy habits in our lives. Another really exciting part of this group is going to be a Biblical perspective on taking care of our bodies and how we can find balance in our lives while moving towards health overall.

If you haven't ever heard about my groups, have no fear! Here is a basic outline of what this group (and most of my groups are like):

-We begin April 20, and go for 30 days
-There are ten spaces available in my group (I like to keep it small to keep it close knit)
-Our group is held via a closed online Facebook group, so you can participate from anywhere in the country
-Daily motivational posts and tips from me, your personal and group coach.
-You check in daily and rate how your workout, nutrition and water intake was to keep you accountable.
-I help you meal plan and get recipe ideas that fit your life
-I help you find the perfect workout program for your fitness level, goals and preferences.
-You commit to working out and eating healthy for 30 days
- You participate in our group and find encouragement and community
-We will also have a few contests and prizes for this group!
-When you finish your workout program and submit your results, you get a free T-shirt (who doesn't like free??)
-Personal access to me and weekly check ins to see how things are going

And that is just the overview! Really this format has been the thing to keep me on track for over a year, which has never happened before ever in my life. Its a big deal to me to be able to find something that works. And maybe an online group isn't your thing, BUT I know what is working for me, and I can't NOT share it and lead others who need accountability just like I did.

So if you are interested at all, please message me, email, comment, however you want to reach out to me, and I can give you more information.

You can also invite yourself and add yourself to my group event on Facebook here .

Are you ready for a fresh start, too? Join us! 

5 Benefits of Warm Lemon Water

When you think of lemons, we usually go to images of cool, refreshing lemonade, vibrant decoration, refreshing aroma, and the like. Maybe even just that slice of something to perk up our water at restaurants, or the subject of some hilarious baby videos of them chomping on a lemon and experiencing the tang for the first time.

Whatever image or thoughts you have about lemons, I want to bring a new one to your attention...warm lemon water in the morning!

I have been doing this over the past year and love it! I haven't been as consistent as I would like (read that it has not been consistently every day), but you can bet if I have lemons in my fridge, I'm making warm lemon water in the morning.

On top of lemons being a powerhouse of vitamin c and antioxidants like most citrus fruits, there are numerous other health benefits to squeezing some fresh lemon in warm water in the morning! Some of my top favorites are these...

1. It's a refreshing and energizing start to your day. Think about it. When we want something to smell fresh and clean, lemon is a go to option. Well that natural zesty scent can add a pep to your step in the morning when you start out your day that way!

2. It promotes good oral health. Yup, it's good for your mouth! Know that awful morning breath when you wake up? Warm lemon water can help with that! Lemons eliminate mouth bacteria responsible for bad breath. It is also a natural bleaching agent! Just be sure to brush your teeth after drinking so you don't damage your enamel over time.

3. It's the age old cold buster! Any time you feel that tickle in the back of your throat, honey lemon water is your new best friend. 2 tsp honey, 2 tsp lemon juice in warm water will help you feel better sooner! It helps kill off excess mucus, honey helps sooth the throat, and it also has anti viral properties and the vitamin C boosts your immune system. Before running for a prescription, try this trusted remedy first!

4. It can help get you in a good mood! Vitamin c is a known stress reducer, and the smell of lemon also has shown to help minimize anxiety and depression. Start your day on the right foot and soak in some lemon water and the inviting scent, too!

5. It helps you maintain your bodies proper pH balance! Our bodies have a oh balancr, and based on what we are eating, it can be in good condition or bad. If its in bad condition, that can lead to more serious issues like arthritis, digestive problems and skin diseases to name a few. When your pH balance is in check, it helps your body absorb nutrients better, and keep your health at an overall better level. Lemon water is a great way to getting your gut back in good working order because it addresses one of the roots, your pH level!

I could go on and on with more benefits of drinking warm lemon water in the morning, weight loss aid, heart health, eye health, and so on. But I think you get the picture! Drinking warm lemon water is extremely beneficial for your body!

My favorite way to enjoy it? Boil up some water on the stove, squeeze half a lemon into a cup (I also leave the lemon in), pour hot water over it and enjoy! Adding honey also gives you some great benefits as well! You can also add some cayenne pepper to help rev up the metabolism.

Do you drink warm lemon water at all? Or what is your preference of drink in the morning?

Zoodle Pad Thai

Zucchini and Thailand collide in this delicious dish! I have been absolutely loving my Vegetti lately (it's what makes these "zoodles"- aka zucchini noodles), and decided to make a dish with an Asian flair from one of my favorite Asian countries- Thailand.

I created a veggie pad thai dish not long ago and loved it, and decided that I would substitute the whole wheat noodles for the delicious zucchini noodles to add in an extra servings of vegetables! It's actually even easier to make with the zucchini noodles because they don't have to cook longer.

So, here we go! 

Zoodle Pad Thai (Optional with chicken)
6 servings
Ingredients
-6 medium zucchini
-2 tsp cooking oil
-1 head of broccoli, cut into florets
-1/2 an onion, finely chopped
-3 cloves of garlic, minced
-1 red bell pepper, chopped
-1 green bell pepper, chopped
-1/3 cup peanut butter
-2 Tbsp soy sauce (plus more to taste)
-3 Tbsp coconut milk (more to taste if needed)
-Pinch of crushed red pepper
-1 Tbsp Sesame seeds (plus a few extras for garnish)
-2 chicken breasts, cut into smaller pieces (if using chicken)

Directions
1. Use a vegetti or other spiralizer cutter, cut all of your zucchini on the "thick" setting, set aside.
2. Heat your cooking oil in a large skillet, and also bring a medium pot of water to a boil (one that you can fit a steamer basket into)
3. Sautee your onion until translucent, add in garlic and sautee for a minute, until fragrant.
4. Add in all of your other chopped veggies.
5. Sprinkle and mix in your sesame seeds and let the whole mixture cook over medium to medium high heat for 5 minutes, until veggies begin to get tender.
6. Add in your chicken, cook until done, mixing with veggies.
7. Mix together your peanut butter, soy sauce, and coconut milk, to make your peanut sauce. Add in a pinch of red pepper, and pour over chicken and veggie mixture.
8. Cook for 5 minutes over medium high heat.
9. While the veggies and chicken are cooking, steam the zucchini very briefly. I prefer my zucchini noodles with more crunch. The longer you steam them, the smaller they get, so you can vary it according to your taste.
10. Remove and toss with the chicken and veggie mixture.
11. Top with a few red pepper flakes and sesame seeds, and enjoy! 

So, who is ready to try using zucchini noodles??

Revamped "Creamed" Spinach

Who loves a good serving of creamed spinach? I know that I do! But I also know that all of that cream and butter pretty much negates the nutrition I'm getting from said spinach. The other day while I was cooking, I needed to cook up a whole bunch of spinach that was on the verge of going bad, so I had the idea of creating a healthier version of creamed spinach.

My secret ingredient...cauliflower!

If you have been reading my blog lately, you'll know I've been loving cauliflower lately. I've used it for pizza crust, mac and cheese, pasta sauce, and all kinds of things. I seriously love it. I thought that if I had created a "cream" sauce for pasta, why not use it to make "creamed" spinach, and get even more veggie servings in!

So that is what I did, and I must say, I really liked the outcome!

Revamped "Creamed" Spinach

Ingredients (for about 4 servings)
-6 cups of raw spinach (you can add more if you want)
-1 cauliflower head, cut into chunks
-2 garlic cloves
-2 tsp cooking oil
-1/2 an onion
-1/2 cup of plain greek yogurt
-salt, lemon pepper, and garlic powder to taste
(Optional, if you have some parmesan cheese you can also sprinkle it in towards the end!)

Directions
1. Bring a medium pot to a rolling boil, and add your cauliflower. Cook until tender, drain and set aside.
2. In a medium to large skillet, heat up your cooking oil over medium high heat.
3. Mince your cloves of garlic and sautee for one minute, then reduce heat to medium.
4. Add in your spinach. It will pile high at start, but it will really cook down. Stir around so all the leaves get some heat and they start to wilt.
5. In a food processor, add your cauliflower, greek yogurt, and season with a small amount of salt, lemon pepper, and garlic powder. Process for a minute or two, until it starts to turn smooth.
6. Once the cauliflower mix has smoothed out, add your desired amount to the spinach, and mix together. If you're adding parmesan, add it in now!
7. Let the mixture heat through for a minute or so.
8. Dish out and enjoy! We had this with some chicken and it was delightful!


What's your favorite cauliflower recipe? I'm always on the lookout for a good one!

Zucchini Burgers

There’s just something about summer that makes you want to eat a good burger, isn’t there? Something about the grill and outdoor eating environment just screams summertime fun. Well, Zach and I don’t have a grill, or really anywhere to eat outdoors at our apartment, so we revamped our burger experience last week!

Since beginning my journey to eating healthier, I have found that I am craving vegetables more than I was before, so I have been trying to find creative ways to eat more veggies. Let me tell you, these zucchini burgers hit the nail on the head!

They are super simple and really versatile to what you want to include in them. Take stock of your fridge and into consideration of what your family enjoys, and make it your own! Think of this as a base recipe to play around with and experiment yourself.

Here we go!

Zucchini Burgers

Ingredients (makes about 8 patties)

2 medium sized zucchini        

3 to 4 eggs (just depends on the consistency)

½ cup fresh whole wheat bread crumbs

½ an onion, finely minced

½ cup of mushrooms, finely chopped

½ cup red bell peppers, finely chopped

½ cup feta cheese

2 tsp garlic powder (more if you like garlic like I do)

1 tsp pepper

½ tsp cumin

Salt to taste

Directions

-Preheat oven to 350 degrees.

-Use the largest holes on a grater and grate all of the zucchini. Place in a bowl, cover with a paper towel and let it sit for about 5 minutes.

-Use this time to chop/mince all of your other veggies. This is where you can get creative. If you like green peppers, or cucumbers, or whatever…experiment!

-Take off the paper towel and add your veggies and mix throughout.

-Add in your eggs. You want it to be sticky so they will bind together, but not too much. Start with 3, then add the bread crumbs. If it’s falling apart, add the fourth egg. If it’s too runny, add more bread crumbs.

-Add in your cheese (you can also use shredded pepper jack or any other cheese. We had feta and I love that, so that’s what we used!) and your seasonings to your taste.

-Mix so it is all incorporated, then begin forming them into patties. I made ours a little smaller than the palm of my hand. Place on a greased baking sheet, making sure they have space in between.

-Cook for about 30 minutes until they are golden brown on both sides, turning half way through.

-Enjoy on whole wheat slider buns, regular sized buns, Ezekiel bread, or just by themselves!

If you want a great sauce to put on top that’s not going to kill your clean eating, mix up some plain greek yogurt with mustard, garlic powder and paprika, and spread on the bun. Yum!