Paleo Pancakes

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Healthy Food Fit Family

Paleo Cream Sauce

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Italian Squash

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Creamy Chicken

2 Onions
4 Large Carrots
Bunch of fresh green beans washed and cut
Chicken 

Can of coconut milk

Spices

1C Chicken broth

Clean and cut onions and carrots. Saute in a pan with oil until cooked through. 
Place chicken in pan and cook on low. About 10 minutes, flip half way through.
Add coconut milk, broth and spices. (These can be changed up depending on what your in the mood for! More info below)
Simmer on low for 30 min. Add Green beans in the last 5 minutes.
Enjoy by itself of over brown rice.

Spice options:
Curry powder
Chili powder
Old bay
Onion/garlic powder
Pepper

Chicken Cutlet Parmesan

In our house, Sundays are all about Italian food. My husband spends hours (not exaggerating) in the kitchen cooking some amazing, classic italian dishes! Eggplant parmesan, meatballs, sauce, bread... and my all time favorite- chicken cutlet parmesan! I LOVE it and could eat it all day....erry day.
Today I decided to keep it as clean as possible. I was hoping for Paleo but that will take some more time to figure out. This is seriously the easiest recipe ever.
*We make so much sauce, we use it all week. In the recipe below Im adding a shortened version of our family recipe (cant give any secrets away!)

Chicken Cutlet Parmesan

2 Servings

4 Chicken breast fillets- defrosted
1C Almond flour
2 C Sauce (homemade or store bought)
Grated Parmesan

Sauce
1Tomato sauce (no high fructose corn syrup)
2Tomato paste (no HFCS)
1C water
1 clove garlic chopped
Basil and oregano to cover
Extra virgin olive oil

Sauce: Sauté Garlic in oil until soft. Add tomato cans and water. Add seasoning to cover sauce. Stir and simmer for 10 min.

Preheat oven to 350.
Coat chicken in almond flour
Bake 15 minutes, flipping halfway through.
Cover with sauce
Sprinkle with a bit of Parm.
Bake for 10 minutes.
Enjoy!

Twice baked

Today was a long, yet fun day! It was a rest day so we headed to the dog park with Misty and Marley! They had a blast running around! After a bit of groceries we headed out to  the beach for some fun in the sun! The water was crystal clear and the sand was nice and warm. Ate a little Poke and spent some time relaxing with friends. 

Once the sun had worn us out we headed home for dinner with friends. On the menu tonight :

Twice baked Acorn Squash adapted from PaleOmg and sweet potato fries. 

Twice Baked Squash
4 servings

2 Acorn Squash
1lb Ground Sausage
1 Onion, diced
3 cloves garlic minced
4 eggs

Preheat oven to 375.
Cut open acorn squash and clean out seeds, Bake cut side down for 20 minutes.
Brown sausage, garlic and onion.
Scoop out cooked acorn squash (leaving about 1/4in inside squash for sturdiness). Careful not to break through skin.
Add insides to sausage and onion, mix to combine.
Refill the squash with mixture and leave a small pit. Crack egg here. Pepper if desired.
Place on baking sheet.
Bake 15 minutes or until egg is cooked!

For sweet potato fries CLICK HERE!

Want to see what we had for dessert?.......

Meal Prep

This MEAL PREP post can be found by clicking:

Roasted Veggies

Today for lunch I wanted something quick and easy and was craving eggplant...did you know you can still crave items while breastfeeding? Who knew! I've never roasted anything before so I was praying I wouldn't ruin all the fresh vegetables Id just cut up. This was so satisfying! I kept thinking how amazing it was that I was eating all vegetables and they were so good!

1 Eggplan
1 Golden Zucchini
1 tomato
1Tbs Coconut oil
Seasoning (I used Mrs. Dash tomato basil)

Preheat oven to 425. Slice and place all vegetables in a bowl. Add coconut oil and seasonings, stir to coat. Lay in a single layer on pan. Cook for 30-40 minutes. turning half way through.

Paleo Chicken Curry

I've realized I dont really like following recipes...kind of makes my brain hurt! lol I mean I'm sure there are hardly any real original recipes anymore but I like to think I can come up with some good ones on my own! Tonight was one of those times! I had chicken defrosted and wanted something comforting to eat. I had curry and coconut milk...thats all it took.

3 Chicken breasts cut up
3Tbs Curry powder
1 Large onion
1C Mushrooms chopped
1C Carrots chopped
1C Cauliflower
1Tbs Coconut oil
1C chicken stock
1 Can coconut milk

Place oil in pan and add onions and carrots, saute until soft. Add chicken. Cover and cook through. Add stock, cauliflower and mushrooms. Cook for 5 minutes. Add Coconut milk and let cook on low for 10 minutes.

I put some cauliflower in the food processor and blended to make "rice" but didnt cook it..not the best idea. My son and I did not care for it! I may cook it a bit next time!

I did cook up an acorn squash in the microwave (cut in half, in a dish with 1/4c water covered for 10 min) and the curry tasted great over that!

PPP Paleo

I am finding that going Paleo has been quite easy. I dont miss my oats (they were a pain to make) or my Rice (again I hated making it). I do miss my condiments...soy sauce! Its been 3 days and I don't feel like too much has changed in my eating and I feel great! The fact that I don't have to look at ingredients is nice! I just eat REAL FOOD...crazy concept huh? the last couple days have looked a bit like this:

M1: Omelet with spinach and tomato

M2: Nuts

M3: Salad and veg with oil, vinegar and mustard dressing

M4: Seaweed

M5: Chicken in mustard dressing marinade with veggies...so good!

Monday Mommy Transformation

What was your life like before you started your journey to better health? 

My life wasn't terrible. For the most part I enjoyed it and lived very carefree. I had a wonderful husband and two beautiful, healthy children. But there was a lot of self doubt. Wondering if I'd be able to keep up with my kids if I continued in my current state. Wondering if I could ever truly love myself the way I was.

What motivated you to make a change?

I distinctly remember a conversation with a friend upon my husband receiving orders to Guam. "All of the mommies are very into fitness here," she said. Honestly, hearing that was like a terrible nightmare for me. I had visions of sitting on the beach, pale and tired looking, wearing my 'mom suit.' It was then I knew something had to give. I started the Couch to 5K program in May 2011 but didn't pick up weightlifting until November 2011. Though I have not continued to run since completing C25K in July 2011, I credit that as my official 'start.' 

How do you involve your family in your journey? 

Though I do most of my workouts during school hours, there are times I utilize the family fitness room at our gym. My five-year-old son will often stand beside me using the small dumbbells and telling me about his big muscles. He has witnessed my transformation from the start and enjoys looking at my pictures with me and telling me how I'm shrinking. Also, being fairly new to clean eating myself, I am striving to slowly change the eating habits of my children to match my own. There is a lot of trial and error, and they do have the occasional happy meal, but I am looking to help them strike a balance so that they do not struggle with food addiction the way I have. 

What is your biggest accomplishment so far?

As much as I hate to pin numbers on this sort of thing, my biggest accomplishment would have to be the 52 pounds that have vanished from my body. In all my life, I have never lost more than 20 pounds at any given time. Knowing that I have overcome that number hurdle gives me such a satisfying feeling. And knowing that I didn't subsist on carrot sticks and meal replacement shakes(like I had in the past) and that I have ENJOYED this ride means, to me, that I'm doing something right.

Who inspires you?

Many people inspire me but I'd have to say that my two-year-old daughter takes the cake. I look at her, so young and so openminded, and know that I have to set the example for her. It is my job to teach her, and my son, how to find balance so that they can enjoy life while living it in a healthy way .

When you're in a slump what do you do to shake it?

This one is easy! I go into the gym and I pick up, to the pound, how much weight I've lost. Holding that in my hands and feeling the heaviness of it is like a slap in the face! I've also recently taken on a workout partner. I don't need the motivation to actually get to the gym, but she knows how to push my buttons to get me to work harder if I'm slacking off.

What future goals do you have for yourself?

My functional fitness goal is unassisted pull-ups. I would also like to do more cross training to become a more well-rounded athlete. 

How did you do it?

Balance, preparation, hard work and a positive mindset. There is no secret, nor magic pill that will do the work for you.

What is one of your favorite recipes?

I have a lot of favorites but since I prepare my chicken ahead of time, this one only takes five minutes. It's great for a quick lunch!

1 chicken breast, chopped

1 apple, chopped

1 stalk celery, chopped

2 tbsp. plain greek yogurt

Salt and pepper to taste

Mix all of those together to form a delicious chicken salad!

Challenge

I've decided that it would be fun to take part in a clean eating / Paleo challenge. I've been eating clean for the last year now and I love that I'm actually one of those people that can say its a lifestyle. It just comes naturally and I don't really put much thought into it anymore!

Going Paleo...that's a whole new world for me. I would need to eliminate my grains: brown rice and oats ( I eat both daily), Dairy: yogurt(I don't eat often) and cottage cheese. I'm still looking into it and learning the spa and fonts but I think to just try it would be good. I love doing this so I can speak to an experience and have my own opinion and understanding. It starts Monday so hopefully by then I'll have everything in order!

In the group of girls doing this challenge I will be checking in daily with workouts, eating and how things are going. Along with being held accountable It'll be nice to see what everyone else is up to and how they are doing! I look forward to swapping recipes and tips! 
Here are some helpful sites to get more information.  

*What is the Paleo Diet?
*What is Clean Eating?
*Breastfeeding and Paleo

Source

This Week in Workouts

Now that I am close to being cleared at my 6 week check up I wanted to start sharing This Week in Workouts with everyone! I had my son on September 16 and took 4 weeks to relax, re-coop and spend everyday with my husband loving on our babies!

Morning Routine!

I knew starting after being out of it for a month would be a lot so I needed to start slow and work my way up. The old me would have taken off running. Here is a look at what went on in my week!
Its not much but it'll do until Im cleared...1 week left!

Monday: 2.5 mile walk
Tuesday: 2.5 mile walk
Wednesday: 3.1 mile walk
Thursday: 3.4 mile walk
Friday-Sunday: bowling and family time!

Hopefully this next week we'll go farther. I think the only thing that puts a damper on things is the heat! I worry about the baby more than anything.
Hopefully this next week we'll get some clouds and a break from the heat!

LINKING UP:
Me Plus My Trainer

Little Girl in the Big World

Stuffed Peppaaas

Whenever I have ground turkey I am always so conflicted with what to make! I have so many ideas and recipes that I want to try that sometimes its hard picking one. Then I remembered I got bell peppers on sale and should probably use them (I bought more than my fare share). These turned out so well! I was quite impressed with my "winging it skills" so I wanted to share!

Stuffed Peppers

• 1Tbs coconut oil
• 4 Bell peppers
• 1lb Ground turkey (any meat will do)
• Onion-chopped
• 4 Garlic cloves-choppped
• 1C chicken stock
• cumin
• worchestire sauce
• 1/2C tomato paste
• 1C Cooked Brown Rice (optional)

Preheat oven to 400 degrees. Put coconut oil in pan. Add garlic and onion and turkey. Cook through. add 1/2 cup of stock and tomato paste. Cook for 5 minutes. sprinkle some cumin and a splash or two of worchestire sauce. Stire

Wash then slice peppers in half long ways (so you have 2 boats). Clean out and fill with turkey mixture.

Line pan with tin foil and pour remaining broth in pan. Place filled peppers in pan cover tightly with foil (I fold up the sides of the bottom foil to keep the stock around the peppers and crimp it to the piece of foil on top)

Bake for 35 minutes and top with cheese (I broiled the cheese) ...and you can leave the cheese off and top with more tomato paste if you'd like to keep it clean!

Chocolate Peanut butter bite

Usually in the evenings I crave sweets! Im sure Im not the only one so I wanted to come up with something that was easy to make but tasted great!  Heres what happened last night!

PB Bites!

Mix a scoop of casein with almond milk or water till you get a paste almost like pudding.
Spread on wax paper.
Freeze for 10 min.

Mix 2tbs Pb2 with 1tbs water and spread over casein.
Freeze for 30 min-1hr
Slice and eat!
Great with a cup of tea!

1 Week Postpartum

Not the best photo but 1 week postpartum. My husband and I are both glad "I'm back!" Well sort of lol I can't wait to get back in the gym or at least start running!

I cant wait to have an "After" photo to go with this!

Monday Mommy Transformation

 Jodi to our newest Mommy Transformation story.

 She lost 65 pounds and 5 dress sizes! 

          -What was your life like before you started your journey to better health?

It was very unbalanced. I really wasn’t taking any time for ME at all – life just felt like a race to get everything done, and I wasn’t prioritizing myself. Life as a working mom with two kids still feels like a race some days! But, training for a half-marathon has given me a personal goal, time to myself when I run, and a great feeling of accomplishment as I cross the milestones along the way. It has made me a better mom. It has also reinvigorated a very important friendship in my life – my dear friend from university, Alana, has joined me on my journey and we are both training for Disney’s Princess Half-Marathon!

        -What motivated you to make a change?

It was a story I read about a young family that lost their mom. It got me thinking that I needed to do a better job of taking care of myself, for my kids. I had come through a very difficult time in my own life and it was time to redefine myself. I was suddenly very ready to make a change and take control of things. I truly believe that you have to be in the right emotional and mental space to make a physical change.

         -How do you involve your family in your journey?

The end goal is racing at Disney World, so my kids were clearly a key factor in choosing my goal race. But it has become so much more than that – they come with me to races, cheer me on, and have recently started racing themselves. On Canada Day, we celebrated by running the Limestone Mile together as a family – a new tradition. And they now participate in the kids’ races whenever there is one attached to my race days. They like to “train” by running up and down our street and having me time them. They want to beat their personal bests! It really reminds you of the power of parenting when you see your kids model themselves after you. We may not always think so, but they are paying very close attention to everything we do.

         -What is your biggest accomplishment so far?

I started this journey having never raced before – and now, I have completed 5 races and have numerous more on the calendar. I would say just getting myself to the start line was an accomplishment! As I started my running journey, a dear friend was diagnosed with breast cancer. I decided to create a team for her in our local Run for the Cure – our team is now the biggest in the city, with the most dollars raised! It has been so inspiring to rally and recruit people for such an important cause. Suddenly, I am seeing women who have never run training for their first race and taking time for themselves to do so. Some are involving their families. It has grown into something so powerful and I feel we are making a big difference. I am so proud to be involved with this team and to run for my friend, Karen.

         -Who inspires you?

I love the “Run Like a Mother” duo, Dimity McDowell and Sarah Bowen Shea. They are very relatable and down to earth – and funny! But mainly, I am inspired every time someone asks me what I have done to get healthy or comes to me for tips on starting to run. I love to see that spark of interest because I know that will to make a change is the first step. Motivating others to run, whether it is a slow run around the block or training for a 10K race, is very inspiring in return.

         -When your in a slump what do you do to shake it?

Go for a run! The best thing about running is that you can never predict what will make a good run. You can easily turn a bad day into a good one with a run that surprises you – you may start out feeling sluggish or tired, but quickly find yourself flying along and setting a new personal best. I also find that running helps to shake the blahs out as it so invigorating, and it gives you time to resolve whatever may be nagging at you. It is just you and your thoughts – there is nowhere to hide. When you do have a hard run, the feeling of accomplishment at completing it is that much sweeter. So basically, if you are having a good day – run! If you are having a bad day – run! That is my philosophy.

-How do you reward yourself?

Shopping! I love shopping for new running clothes and gear. One of my biggest purchases was a Garmin watch – now I cannot run without it! It is great if you can reward yourself with things that fuel your love of exercise. When I buy a cute running skirt or funky arm sleeves, I can’t wait to hit the road to try them out.

         -What future goals do you have for yourself?

The goal that I am working towards right now is Disney’s Princess Half Marathon. Running to the Castle in my pink shoes is about more than just a race. It’s about proving something to myself. It’s about setting a goal and achieving it. It’s about being feminine and athletic, not having to choose between the two. It’s about showing my daughters that strong is beautiful. It’s about my sole sister and all of the amazing women who are training with me, on their own journeys to this finish line. It’s about realizing the childhood dream of becoming a princess by making my own dreams come true as an adult. It’s about having faith and trust in myself… and still believing in pixie dust too. I have a lot invested in this race. When it is over, it will be time for a new goal.

         -How did you do it?

I think the big secret is that there is no big secret – people spend so much time looking for shortcuts. If they spent that energy on changing their habits, they would be so much closer to their goals. It takes commitment and discipline. It means working out, hard and regularly. It means making healthy food choices. That’s really all there is to it. The good news is it is not complicated! Anyone can do it if they have the will.

         -What is one of your favorite recipes?

I think more important than recipes is debunking some common myths about food. I hate to see people sabotaging themselves without knowing it. For example, people often assume that eating salad is a healthy choice – but they don’t realize that many dressings are full of fat and empty calories. Another good example would be tuna or egg salad – sounds healthy, but the fattening mayonnaise cancels out the health benefit. You really need to be mindful of everything to make the smart choice. In doing so, I have found that you can still have your favourite dishes if you just learn to make them in a healthier way. One of my favourite guilty pleasures was always nachos with cheese and sour cream. And I refused to give them up! Now I use baked nacho chips and low fat cheese (hold the sour cream  or use a non-fat alternative)…still yummy with no guilt. It’s all about getting creative.

Check out Jodi on her BLOG! 

Monday Mommy Transformation!

Hello Monday! Today we are sharing our first Monday mommy Transformation story! This is Shannon and she has been such an inspiration for me and many others! With her help I was able to gain the knowledge to change up my workouts and see results! She is amazing! You can read her story below!

What was your life like before you started your health and fitness journey?
I was super lazy, very negative towards people, and never wanted to be around anybody.

What motivated you to make a change?
My husband and my son motivated me to make a change in my life. I didn't want to bring my son up in a life that was unhealthy and always negative. With me being overweight, it really put a strain on my marriage.

How do you involve your family in your journey?
We cooked and worked out together.

What is your biggest accomplishment so far?
My biggest accomplishments so far has been regaining my life back and my energy back. By regaining my life back, my husband and I have a brand new relationship and do a lot more things together.

Who inspires you?
There are many people on a daily basis that inspire me. I keep going so I can keep inspiring people like that.

When your in a slump what do you do to shake it?
When I am in a slump, I go to the gym or start looking through my pictures of my transformation and it kicks me back into gear.

How did you do it?
I achieved my goals by following the Jamie Eason 12 week program and eating clean daily. I recently finished James Wilsons 12 week program.

What is one of your favorite recipes?
It is hard to choose one favorite recipe. I recently got a membership to Dashingdish.com and LOVE many of her recipes! They definitely do not taste healthy but they are!

Salsa Chicken

When I was putting together meal prep for the week I decided to do something a but easier and change up the grilled taste a bit! I wanted to do a crock pot dish that makes zero mess and I could just put it in and forget about it! Heres the recipe!

Click photo to enlarge

Breakfast Smoothie Round Up

You would think waking up at 530 every morning would allow me plenty of time to get things done before actually starting my day...I WISH!

Walking & feeding both dogs, getting clothes ready, breakfast for 3 and actually finishing a cup of coffee is hard to squeeze in before my husband is off to work and we head to the gym. This week I've been trying to fix our breakfast so its quick and frees up more time for us to sit and relax...plus its less clean up!

As we go thru the week Ill add the rest we try out!
(Click to enlarge!)

Monday

Tuesday

Wednesday

Thursday

Friday