Butternut Squash Lasagna

Y'all. Seriously, this was so good. I tweaked a recipe that I found a bit and made it our own, and absolutely loved it. This recipe is absolutely a keeper and one that we will be having again in the Cason house! Lasagna is such a comfort food, so I love finding ways to clean it up and add some more nutrients in any way that I can. This recipe is dynamite!

Butternut Squash Lasagna

Ingredients
Half of a butternut squash, cubed and COOKED
2 cups ricotta cheese, divided
1/2 cup of milk
1/2 tsp salt, divided into two 1/4 tsp
1/4 tsp nutmeg
10 oz uncooked spinach
2 cups shredded mozzarella cheese, divided
4 garlic cloves, minced
1 tsp cooking oil
10 oz whole wheat lasagna noodles
4 slices of provolone cheese
1 tsp Italian seasoning
2 tsp onion powder
2 tsp basil

Directions

1. Preheat oven to 375 F

2. Prepare your lasagna noodles! Bring a large pot of water to a rolling boil and cook noodles until just tender. Drain and run cool water over them, set aside.

3. Prepare your butternut squash filling! Combine your butternut squash, 1 cup ricotta cheese, 1/2 cup of milk, 1/4 tsp salt and 1/4 tsp nutmeg in a food processor, and process until creamy. Set aside.

4. Prepare the spinach filling. Heat cooking oil a medium skillet over medium high, add minced garlic and cook about one minute. Add spinach to skillet and cook until wilted. Remove from heat and add to bowl. Combine with 1 cup of ricotta cheese and 1 cup mozzarella cheese. Add 1/4 tsp salt, 2 tsp onion powder, 1 tsp Italian seasoning, and 2 tsp basil. Mix together and set aside.

5. Grease a 9x13 baking dish lightly. Divide your  butternut squash filling into thirds. Put 1/3 of the mixture on the bottom of the baking dish. Cover with lasagna noodles.

6. Add 1/2 of your spinach mixture on top of the noodles, and follow with another layer of noodles. Add another layer of butternut squash, followed by noodles and then the rest of the spinach filling and noodles.

7. Finish with the last 1/3 of the butternut squash mixture, top with 1 cup of mozzarella. Cut each piece of provolone in half, and layer across the top.

8. Cover with foil, bake for 30 minutes, uncover and cook for another 10 minutes.

9. Serve and enjoy!! 

Motivate Your March

March.

Not quite winter, not quite spring. The weather can be extremely bi-polar (at least in the south), where we swing from a beautiful almost 70 degrees and then plunge into an ice storm, literally. Add in the lovely Daylight Savings Time change to the mix and you have one awkward cocktail mixture.

March can sort of be like the awkward phase of middle school. Not in elementary school, but not junior high yet. Awkward.

I don't know about you, but I was struggling last week. I was sleepy after the time change (and still am), I am yearning for consistent nice weather so Zach and I can hike and play outadie. I'm ready for it to be light all day long. March so far, has been an in between seasons. And last week, I was dreading that. Truly dreading.

But God gave me a new perspective, and revealed to me the deeper issues that I needed to address in my life. Therefore I am determined to use this in between season and beyond to get motivated, sharpen my confidence, and be a light.

I know that I am not the only one who has to feel this way. There is nothing new under the sun. So, as I embark on this "motivate your March," I want to bring you along.

Here is what I am focusing on and working on this month, and why.

1. Setting attainable and realistic goals for myself. I am dreaming big, but I am also allowing myself to set goals for "quick wins", too, to help keep me motivated.

2. Making a consistent effort to get dressed professionally every day. I am not a fashionista. I love comfy clothes. But, I know that for myself, if I sit in my PJs all day (which there is nothing wrong with that), I will not feel as motivated. So I am raiding my own closet and putting on clothes I haven't worn in a while and doing it up!

3. Exercising every day. I already do this, but I am putting a particular emphasis on it. Exercise gives me a lot of great energy and confidence through the whole day!

4. Writing out personal affirmations. This can be hard. Positive self talk can seem awkward, and make can make you feel uncomfortable at first. But it helps! Speak positively about who you are and your goals and write it down daily.

5. Do something three times a week that brings me joy. This could be reading a fiction book, making a piece of art, or even cooking for me. I want to dive into the things that enrich my life.

So why am I going to do these things the rest of this month? I am going to put intentional effort into my life. Life is too precious not to. Too precious to get caught up, too precious not to slow down and enjoy the process.

#motivateyourmarch, here I come. And I would love for YOU to join with me. If you feel like you want to ignite a fire in your heart this month and find confidence and motivation, join me in this challenge for the remainder of this month!

I will be documenting my journey over these next weeks and sharing it via Instagram and Facebook, and most likely a blog or two as well. Each day I will feature at least one aspect of this #motivateyourmarch.

Let me know that you are joining in by tagging me @sarahfcason on Instagram and tagging your photo with #motivateyourmarch, or tagging me at Sarah Cason on Facebook. Be sure to follow along and find some joy and inspiration for your month too!

Who's with me?

Hitting the Wall

It happens to all of us. In a lot of different areas of life, too. Sometimes it is easy to spot, other times it comes upon us gradually, and then we find ourselves with it smack dab in front of our face, and looming up above us.

The proverbial "wall."

We all hit it at one point or another and in different ways. It can be in your job, in learning, in relationships, and especially in health and fitness.

Here's the rub, though. Hitting a wall is not the end of the world. Is it not an excuse to call it quits. Hitting a wall simply means we need to try something new and break through it.

Yes, hitting a wall is hard. There is no denying that. I can't count how many walls I have hit in so many different areas of my life over the years. But the key I have found, especially as we are talking today with health and fitness, is to keep going.

I have been on this journey for a year now. It blows my mind. And while I have absolutely been consistent (for the first time ever with fitness), I have still had my ups and downs, and hit my share of walls.

I hit a wall when I first started because I was working out, but not eating right. So I stopped, changed it up and got us eating right. I hit plateaus and walls with my fitness. I hit a wall when I realized I was still eating out of boredom and emotions. I hit a wall and opened my eyes when I was eating way too many carbs for my own good in one day.

Has this stopped me? No. My advice? Realize what's happening, and move on. I want to share a few more tips with you today too, but I want to first make sure you know that you are not alone when you hit a wall. It is normal and happens to all of us! What dictates your success or failure is what you do when you get to that wall.

So. You're here with the rest of us, and you've hit that wall. Now what? That bag of potato chips and that batch of brownies are looking like a might fine option right now aren't they? Well stick with me just a little bit more.

1. Recognize that you hit a wall. Admitting that you have is OKAY. Good, even. Admit it to yourself, and...

2. MOVE ON. I heard a really great analogy that has since stuck with me. When you blow a tire, or it goes flat, what do you do? Do you go around and slash all three other tires because one has failed? No. You replace the one. Same thing when you hit a wall. You replace it and move on. How do you do that?

3. Physically go somewhere new. It doesn't have to be far, it could be somewhere you have been before. But get out of your normal physical space and go somewhere new. There is something that can shift inside when you take yourself to a new place.

4. Change things up. DO something new. It could be a one time hike you take with your family, or taking a new way home from work, or finding a new recipe to cook. Doing something new can help push you past the wall.

5. Change up your workout routine. When you hit a wall in fitness, it is good to give yourself a new challenge. Whether you change it only for a week, or a whole new program, give your body a reboot with a fresh challenge. This is huge!

6. Refresh. Take a day just for yourself. Spend time UNPLUGGED from technology. Go outside, go to a coffee shop, go wherever gives you rest and refreshes you. Just make intentional time for you.

7. Reevaluate. Whether this is during your refresh time or not, take a few minutes to look back at what led you to the wall. What routines you were doing that may have just been going through the motions. See if you can brainstorm ways to spice the routine up!

8. Complement yourself. In a discouraging time where you have hit a wall, it can be hard to be nice to yourself. But you really need to be! Take a piece of paper and write down five complements to yourself about your journey that you are proud of accomplishing, and that you love about yourself.

9. Make a plan. With all these steps, use your ideas on how to switch up your routine and make a plan to make it happen! You can plan a week or month in advance, but set your goal and make a plan on how you will spice up your routine for this period of time.

10. Stay positive and don't give up. Lastly, but possibly most important for this whole process is to keep positive and don't quit or give up. Sometimes it can take going through these steps several times before you break through. But keep at it, keep going, and never, ever, give up.

I hope these steps and tips have encouraged your heart. For those of you stuck in a rut or have hit a wall, hang in there. Give these a try, what do you have to lose except the wall?

What's one way you help get yourself up when you hit a wall?

Post Valentine's Day Tips

Valentine's Day has now come and gone for another year, leaving many a sugar coma in its wake. Roses, chocolates, candy hearts, chocolate fondue. For many, maybe too much of the sugar and rich foods that we normally don't have as much of throughout the year.

Coming out of a holiday weekend can make or break your health and fitness routine. It can go one of two ways. You can move past the holiday and whatever you may have indulged in. You pick up and move on, move towards your goals. Or, you can give up on your goals and continue to indulge in the sugars and treats. Either way, the small choices you make, especially this week, can make a big difference!

I want to share a few tips on how to get back on track quick. These steps are easy to do, and easy not to do. But they will help you get on the fast track back to a routine towards health and your goals!

1. Drink your water!! Hydrating after a weekend of sugar and rich foods is crucial! This will help flush your body and balance if out and get back into the swing of things. Aim to drink at least half of your body weight in ounces every day! If you are really ambitious, try for a gallon!

2. Get rid of the temptation! If you have extra candy or chocolate, give it away, put it in the freezer, get it out of site and out of mind. Clean house and set yourself up for success.

3. Eat your fruit and veggies! Focus on getting in your fruits and veggies every day. Build your nutrients into your diet and make sure that you are getting things into your body that will nourish it!

There you have it, just a few ways that you can quickly get yourself back on track this week! Just because you indulged this weekend doesn't mean you have to throw in the towel. Just pick yourself up, and move on! This journey is all about balance.

So find the balance this week and rock the rest of February! Who else is getting back on track this week?

What the Heck Am I Doing?

Over the past year you may have noticed that I've been posting a lot of stuff about health and fitness. You may have noticed that I've been posting lots of healthier recipes. And that I take a lot of "sweaty selfies" after I workout.

Am I really just that selfie loving that I want to show you the sweat on my head and update you on what I'm eating? Sorry, but NO! There actually is a much deeper purpose behind it.

It's because I want to share and encourage and inspire and MOTIVATE.

You see, just a little over a year ago, I was sitting in a really unhealthy place. I was eating whatever I wanted, not doing anything active really, and just feeling really "blah" about my health. I knew something was wrong, and I knew that I didn't feel comfortable in my own skin. I knew that if I didn't make a change, that my health was going to deteriorate very quickly.

As a new bride, that was the last thing I wanted! I wanted to look forward to a long, full, healthy life with my wonderful husband, keep up with him, have adventures with him, and then be able to raise a healthy family together.

If I stayed like I was, it would not have been possible. I was living in denial, and I had to get out. So, I made the HUGE leap of faith for me and decided to start working out. Zach worked out with me and kept me accountable for ten whole weeks and I finished a workout program for the first time EVER.

What I decided to do next was big, and is the reason why I have been posting so much about health and fitness and sharing this journey in life with you. I became a coach for Beachbody so that I can help others know that this is possible and that there is hope.

I know just how hard it is to get started, believe me. So when I saw there was a chance to help others over that big hurdle and get them going on their journey and help them get results, I jumped on it! The financial reward from it is just the frosting on the cake.

My true passion is helping others. Every sweaty workout picture, every recipe, every motivational quote I post, every little tid bit I share about marriage, life, and this crazy journey, is to help YOU, dear friend. To let you know that you are not alone, and that you can do this.

I absolutely love what I do for my job as a health and fitness coach. I love being surrounded by inspiring people, and being able to in turn pour into others and help others. I'm not out to sell, I'm out to share and help, and I know that this is a cry of my heart that will be enduring for quite a while.

Every month I lead one to two exclusive, private, online health and fitness groups to help keep others motivated and accountable to their health and fitness goals. My job is to match you up with a program that works for you and will actually get you results. That is my passion. To show you an avenue that you can take to reach your goals and feel your best.

So be on the lookout and know that everything I share, and everything that I post, is not to build myself up or to say "look at me." The cry of my heart truly is to share this journey with you. To invite you in and walk side by side with you. Because Lord knows that going it alone is so hard. Know that you have a friend in me, and it is my passion in life to help you.

5 Ways to Get Motivated to Workout

There are days where working out is literally the last thing that I want to do. We are all human, and life happens. You get tired, it's cold outside, you have a million other things on your to do list, and working out starts getting knocked down to the bottom of your list.

I used to get to that point of no motivation, and that's where I would give up. In the past this is where I would say "well, maybe I'll just start over again on Monday." And then Monday would never come. Because when you lose momentum, it can be hard to pick it back up. I know, because I have been there over and over again.

I saw a great quote by Zig Ziglar on Pinterest this week.
"People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily."

While amusing, it proves a point. Motivation comes, and motivation goes. It's up to us to get our butts in gear, get motivated and more importantly, get moving. While this can apply to virtually all areas of your life that you need motivation in, today I'm specifically going to give you some tips on how you can get motivated to workout!

1. Get an accountability partner or group. Seriously, I am the biggest advocate for this, and not just because I lead accountability groups and coach some amazing people. The REASON I lead these accountability groups is because accountability WORKS. This is the one key that has kept me going for almost an entire year straight now, when before I could barely keep consistent with anything for two weeks. Get someone to keep you accountable!

2. Write it in your calendar. Get your workout in ink on paper, or marked down on your calendar in your phone. You could even set an alarm! Writing it down helps to solidify your plans. Set a specific time for your workout, and try to plan for the full week at a time. Don't give yourself excuses, block out that time and stick to it. You'll be glad you did!

3. Set out your workout clothes before you workout. If you are working out when you first wake up in the morning, set your clothes and shoes out ready to go for the morning. Cue up your DVD, get  your gym bag ready, whatever you need, get it ready. If you work out at night when you get home from work, same thing. Set everything out so that it is ready for you to get into when you come home. The more you prepare, the less excuses you can come up with to talk yourself out of it.

4. Pump up the jams! Find or create a playlist that inspires you. Wake up to it, get ready to it, and workout to it! Music is a great way to work yourself up into the mood and motivation. Keep it ready and have fun with it.

5. Find a way to put a visual up in your house of your goal. What do I mean by that? Well, personally, I have a goal to fit into a certain dress by my husband and I's second wedding anniversary. It's many sizes smaller than I wear, and a gorgeous dress, and it's my goal to get into that dress by the end of this year! Yours could be a pair of jeans, a swimsuit, anything really. If you have it though, put it on a hanger and put it out where you can see it every day to help remind you why you are doing this!


There are just a few ways that you can get yourself motivated to stay in the fight for your health and fitness. Of course there are so many others, but that's a start for you. Above all, remember that consistency is key. Not just with health and fitness, but every area of life.

How do you get yourself motivated to get your workout going? Share below!

Holiday Week Workout Plan

As we are only a few short days away from our big Thanksgiving celebration day, I’ve been planning my strategy for staying on track this week with my health! This is something completely new and foreign to me. I never paid attention to my health, especially around the holidays!

Darn it all, I wanted to have my cake, and eat it too!

The only problem was is that I would literally just eat, and eat, and eat until I had stuffed myself so full that it was quite uncomfortable, and I didn’t even enjoy it anymore. My relationship with food around the holidays was pretty poor, and I justified it to myself, and thus packed on the pounds.

Now, hear me out. I am NOT saying to be a hum bug and don’t enjoy the Thanksgiving dinner and celebrations this holiday season. Not at all. I say enjoy! Be merry and giving and thankful. But be SMART about it. Make a plan, stick to it, enjoy the holiday, and get back on track the next day. It’s all about balance!

Balance for me this year looks like creating a workout plan for the days before and after Thanksgiving, and creating a plan of action for how I am going to eat ON Thanksgiving. So what’s my workout plan and plan of action for this holiday week?

Monday – 21 Day Fix Total Body Cardio workout, 10am

Tuesday – 21 Day Fix Upper Body Fix workout, 7:30am

Wednesday – 21 Day Fix Lower Body Fix workout, 7:30am

Thursday – REST DAY and ENJOY THANKSGIVING

Friday – 21 Day Fix Pilates workout, 1pm

Saturday – 21 Day Fix Dirty 30 workout, 2pm

Sunday – 21 Day Fix Yoga workout, 7pm

(Never miss a Monday...or a workout after a holiday.)

So as you can see, I’m still sticking to my normal workout routine for the most part, but taking my rest day on Thursday so I have the day off to enjoy with my family. Friday, Saturday, and Sunday? I’m right back in it. And I’ve been working out all this week leading up to Thanksgiving as well- and you know what? It feels great. It has actually given me MORE energy than I had before.

Now, you might be wondering what my  “plan of action” is for Thanksgiving day? Well, it may seem simple, but it’s something I’ve always struggled with. I told my husband to keep me accountable to having only ONE PLATE of food for Thanksgiving dinner. (This coming from someone who would have 2 to 3 plates total for the meal…yikes!)

I want to intentionally think about what I am eating, be THANKFUL for it, and ENJOY it! Not scarf it down so I can fill my plate again. I want to appreciate the flavor, the taste, and the company of those around me!

I will also be having my Shakeology in the morning to keep my cravings curbed, and it’s my goal to drink a gallon of water on Thanksgiving to help keep everything flushed and me satisfied and hydrated!

What about you? What’s your plan for staying active this holiday, and your plan for enjoying instead of being uncomfortable with Thanksgiving dinner? Make a plan and tell someone!

Pre Thanksgiving Survival Guide

First of all, welcome to my newly formatted blog! I just changed over my blog name from Pencil and Lace to my name, Sarah Cason to create more fluidity across the board on all social media platforms, so it's easier for you, my dear readers, to find me and follow! I hope you enjoy the new change as much as I do! 

So, just as a reminder, my new blog address is sarahfcason.blogspot.com. Mark it in your bookmarks so you can come back! Or, you can add your email to the "follow me" tab on the lower right corner to receive updates automatically!

Okay, let's get down to business tonight...

Maybe you’re like me and you want to maintain your health and fitness over the Thanksgiving season without sacrificing all of the good food and fun involved. You’re wondering if it can even be done at all. Maybe you’re ready to just succumb to the holiday pounds.

Stop right there!

I’m putting together a “Holiday Survival Guide” for all of my health and fitness challengers, and I wanted to share a few of my tips with you as well so you can go into your Thanksgiving feeling amazing, and leave feeling amazing as well!

Here are a few of my top tips for before Thanksgiving…

1.    DO NOT NEGLECT YOURSELF. It’s easy in this busy season to put your own self care on the back burner. DON’T. You will regret it. Find time (even if it’s just 10 or 15 minutes) at least a few days a week to be active. PENCIL IN the time to your calendar if you have to, but DO IT. This will help reduce stress and give you more energy. Who doesn’t want that?

2.    Do drink lots of water! This goes along with the first point. Now that the hot summer months are gone, it’s easy to pass over the water because you’re not as hot, and may not feel quite as thirsty. Don’t skip on the water! This helps keep your body flowing like normal, it gives you energy, and helps keep you full. Aim to drink half your body weight in ounces every day.

3.    Make a plan for nutrition. Don’t just wing it when it comes to nutrition. Just because you may have had a few “bad” days over a weekend does not mean your whole month is shot. Take time one day a week to plan your meals for the week ahead.

4.    Have a plan for the holiday parties. Before your go to a holiday party, eat protein or veggies, and drink water. That way you’re not starving when you get there, thus lessening the chance of over eating.

5.    Get some shut eye! This may seem like a no brainer, but your body needs rest. Getting enough sleep keeps you functioning, reduces stress, can help you with weight loss, and of course, gives you more energy. Make sure you’re getting enough rest every night!

6.    Get some accountability! Share your concerns and goals with a friend or a group of people that can keep you accountable during the holidays! Accountability has been the key that has kept me on track this whole year!

Now you have a few tips to set in place for your pre Thanksgiving season! A lot of people naturally want to wait until the beginning of the New Year to get healthy and make all of their new resolutions. My suggestion? Make a plan NOW. Enjoy your holidays, and move forward!

If you need accountability, more tips, or motivation, I am leading two special 21 day health and fitness support groups- one in November, and one in December. Each will help you maintain your progress, give you tips and ideas to help with the holidays, you will have meal plan guidance, new recipes, and quick, efficient workouts that will help you beat holiday stress and pounds! Plus you get one on one coaching and support access to me, as well as a group of others who will keep you accountable! Comment or email me if you want more information or would like to join me in my goal for a healthy holiday!

So, who else is in for a healthy holiday this year??

If you want to get more holiday tips throughout the week and days leading up to Thanksgiving, be sure to friend me on Facebook (facebook.com/sarahfcason), or follow me on Instagram, at sarahfcason! 

Buffalo Cauliflower Tots

Cauliflower is one of my new vegetable favorites. I am seriously in love with this vegetable and have cooked with it more in the past six months than I ever have in my life. Who knew such a funny looking veggie could be so deliciously tasty?

From cauliflower mac and cheese, to a cauliflower “alfredo” sauce, to cauliflower pizza crust…the list goes on and on. But I have found a brand new favorite that I am drooling over still. And that’s buffalo cauli tots. You heard me. Veggie tots. But tangy, delicious and crisp.

Drooling yet? Here’s the recipe so you can try it out for yourself and see what I mean!

Buffalo Cauli Tots

Ingredients

4 cups of shredded cauliflower (about a whole head if it’s a smaller head of cauliflower, half if it’s a large head)

½ cup sharp cheddar cheese

½ cup hot sauce (think Frank’s Red Hot…any sort of “buffalo” hot sauce)

1 egg

½ cup cornmeal

½ teaspoon onion powder

½ teaspoon garlic powder

Salt and pepper to taste

*Tip if you don’t want to shred your cauliflower by hand, put it in the food processor for a couple of seconds and chop that bad boy up!*

Directions

1.     Preheat your oven to 400 degrees and spray a mini muffin tip with your choice of cooking spray.

2.     Squeeze out the excess moisture from the shredded cauliflower by placing it in a kitchen towel or several paper towels.

3.     Combine all of the ingredients in a large bowl and mix together thoroughly.

4.     Scoop the mixture into the mini muffin tins, pressing firmly into the cups.

5.     Bake at 400 degrees for 20 to 25 minutes, or until golden brown and crispy.

6.     Enjoy with your favorite dipping sauce! (Try making a greek yogurt style ranch dip…yum!!)

There you have it, yet another tasty way to get a serving of veggies in with our delicious friend, the cauliflower! Who is going to try this recipe themselves?