Shrimp Tacos

These seasoned shrimp tacos get spice and flavor from cumin and chili powder and are topped with lots of fresh veggies.

Total Time: 18 min.
Prep Time: 15 min.
Cooking Time: 3 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1½ tsp. olive oil
2 cloves garlic, crushed
¾ tsp. ground cumin, divided use
½ tsp. ground chili powder
1 lb. raw medium shrimp, cleaned, deveined
¼ cup nonfat plain Greek yogurt
1 tsp. finely chopped lime peel
2 Tbsp. fresh lime juice
2 Tbsp. chopped cilantro
8 corn tortillas (or 6-inch whole wheat tortillas), warm
1 cup shredded red and green cabbage
1 medium tomato, chopped
1 medium avocado, sliced
Fresh cilantro sprigs (for garnish; optional)
Fresh lime wedges (for garnish; optional)

Preparation:
1. Combine oil, garlic, ½ tsp. cumin, chili powder, and shrimp in a medium bowl; mix well. Set aside.
2. Combine yogurt, remaining ¼ tsp. cumin, lime peel, lime juice, and cilantro in a small bowl; mix well. Set aside.
3. Heat medium nonstick skillet over medium-high heat.
4. Add shrimp mixture; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is firm and opaque.
5. Top each tortilla evenly with cabbage, tomato, shrimp, and avocado.
6. Garnish with cilantro and lime if desired; drizzle each taco with a small spoonful of yogurt mixture.

You can find this recipe and many others via the Team Beachbody Blog

Pollen: Nature's Own SUPERFOOD!

What Is Pollen and WHY is it so Beneficial?
Bee pollen is the food of a young bee and is approximately 40% protein. It is one of nature's most completely nourishing foods containing nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be used directly by the body. 


Bee pollen is a complete food and contains many elements that products of animal origin do not possess. Bee pollen is richer in proteins than any animal source. It contains more amino acids than beef, eggs, or cheese of equal weight. Bee pollen is particularly concentrated in all elements necessary for life.

Complete Nutrition
Bee pollen contains all the essential components of life. The percentage of rejuvenating elements in bee pollen remarkably exceeds those present in brewer's yeast and wheat germ. Bee pollen corrects the deficient or unbalanced nutrition common in today's generation of consuming processed, nutrition deficient foods. 

Pollen is considered an energy and nutritive tonic in Chinese medicine. Cultures throughout the world use it in many ways, including, but not limited to:

• Improving endurance and vitality 
• Extending longevity 
• Aiding recovery from chronic illness
• Adding weight during convalescence 
• Reducing cravings and addictions 
• Regulating the intestines
• Building new blood 
• Preventing infectious diseases such as the cold and flu (it has antibiotic type properties) 
• Helping overcome retardation and other developmental problems in children

Nutrient deficiencies and all the health problems they cause are recognized worldwide as a growing problem. Because bee pollen contains all the nutrients needed to sustain life, it is being used on an ever-larger scale for human nourishment and health. Science teaches that bee pollen contains many substances that combine to make it a healthy, nutritious, complete food. There are numerous reports from medical experience that conclusively show the benefits of bee pollen exceed that of a simple food item. And the bees do most of the work.

Bee-gathered pollens are rich in proteins, free amino acids, and vitamins, including B-complex and folic acid.

According to researchers at the Institute of Apiculture, Taranov, Russia:

"Honeybee pollen is the richest source of vitamins found in Nature in a single food. Even if bee pollen had none of its other vital ingredients, its content of rutin alone would justify taking at least a teaspoon daily, if for no other reason than strengthening the capillaries. Pollen is extremely rich in rutin and may have the highest content of any source, plus it provides a high content of the nucleics RNA [ribonucleic acid] and DNA [deoxyribonucleic acid]."

Medical Miracles
Researchers have demonstrated that there is a substance in bee pollen that inhibits the development of numerous harmful bacteria. Experiments have shown bee pollen contains an antibiotic factor effective against salmonella and some strains of bacteria. On the clinical level, studies have shown that a regulatory effect on intestinal function can be attributed to bee pollen. The presence of a high proportion of cellulose and fiber in pollen, as well as the existence of antibiotic factors, all contribute to an explanation for this efficacious effect.

Working with lab animals has demonstrated that the ingestion of bee pollen has a good effect on the composition of blood. A considerable and simultaneous increase of both white and red blood cells is observed. When bee pollen is given to anemic patients, their levels of hemoglobin (oxygen-carrying red blood cells) increase considerably.

It is reported that bee pollen in the diet acts to normalize cholesterol and triglyceride levels in the blood: upon the regular ingestion of bee pollen, a reduction of cholesterol and triglycerides was observed. High-density lipoproteins (HDL) increased, while low-density lipoproteins (LDL) decreased. A normalization of blood serum cholesterol levels is also seen.

Pollen and Cancer
Pollen is also thought to protect against radiation and to have anti-cancer qualities. One of the most important articles ever published on bee pollen comes from the United States Department of Agriculture (USDA). This article, titled "Delay in the Appearance of Palpable Mammary Tumors in C3H Mice Following the Ingestion of PolIenized Food," is the work of William Robinson of the Bureau of Entomology, Agriculture Research Administration. It was published in the Journal of the National Cancer Institute way back in October 1948, five decades ago. According to the article, Dr. Robinson started with mice that had been specially bred to develop and subsequently die from tumors. He explains, "The age at which mice of this strain developed tumors ranged from 18 to 57 weeks, with an average appearance at 33 weeks. Tumor incidence was 100 percent."

In his summary, Dr. Robinson reveals the dramatic results:

"In the untreated mice [the mice not given bee pollen], mammary tumors appeared as expected at an average of 31.3 weeks. Tumor incidence was 100 percent. In the postponement series, [the mice given bee pollen], the average [onset of tumors] was 41.1 weeks, a delay of 9.8 weeks being obtained. Seven mice in this series were still tumor-free at 56 to 62 weeks of age, when the tests were terminated. I would like to emphasize that these mice were especially bred to die from cancerous tumors. Without the protection of bee pollen in their food, the mice developed tumors and died right on schedule.”

Given the fact that cancer is the number-two killer in the United States (heart disease is number one), we can all certainly agree that this is an electrifying article. What happened from it? Nothing. Even the National Cancer Institute, which published it, failed to follow up on this very promising line of research. It was dropped with no explanation.

More good news comes from the University of Vienna, where Dr. Peter Hernuss and colleagues conducted a study of 25 women suffering from inoperable uterine cancer. Because surgery was impossible, the women were treated with chemotherapy. The lucky women given bee pollen with their food quickly exhibited a higher concentration of cancer-fighting immune-system cells, increased antibody production, and a markedly improved level of infection-fighting and oxygen carrying red blood cells (hemoglobin). These women suffered less from the awful side effects of chemotherapy as well. Bee pollen lessened the terrible nausea that commonly accompanies the treatment and helped keep hair loss to a minimum. The women also slept better at night. The control group receiving a placebo did not experience comparable relief.

A report from the Agronomic Institute, Faculty of Zootechnics, Romania, showed the immune-strengthening effects of bee pollen. According to the report"Comparative Studies Concerning Biochemical Characteristics of Beebread as Related to the Pollen Preserved in Honey" by Drs. E. Palos, Z. Voiculescu, and C. Andrei:

"An increase has been recorded in the level of blood lymphocytes, gamma globulins, and proteins in those subjects given pollen in comparison with control groups. The most significant difference occurred in lymphocytes. These results thus signify a strengthening in the resistance of the organic system."

Lymphocytes are the white blood cells that are the "soldiers" of the immune system. They are responsible for ridding the body of injurious and harmful substances, including infected or diseased cells, mutant and cancerous cells, viruses, metabolic trash, and so on. Gamma globulin is a protein formed in the blood, and our ability to resist infection is closely related to this protein's activity.

Infertility Problems
Pollen stimulates ovarian function. The best results were obtained with a pollen supplementation of 2 parts per 100 in the ration, and with the substitution of animal proteins with pollen in a proportion of 5 parts per 100. The intensity of ovulation increased. Parallel to this increase in ovulation, pollen also improves the ability of eggs to withstand the incubation period. The best results were obtained with a quantity of 4 parts per 100 of pollen added to the ration, resulting in an increase in the percentage of eggs in respect to the control group. The application of pollen is recommended whenever the end result is obtaining eggs for reproduction.

Bee Products Also Treats Allergies!
Pollen is also a remedy for hay fever and allergies. However, it must be taken at least six weeks before the season begins and then continued throughout the season if it going to work.

Bee pollen has been effectively used down through the ages to rid allergy sufferers of their afflictions. This technique, called desensitization, was developed at St. Mary's Hospital Medical School in London soon after the turn of the century. The treatment consists of administering small amounts of the allergen to stimulate the patient's own immune system to produce antibodies that will eliminate the allergic reaction. It works rather like a vaccination does against childhood diseases.

Desensitization is based on the premise that the administration of the allergen will cause the body to produce antibodies that will cancel out the effects of the offending substance when the patient is again exposed to it.

Leo Conway, M.D., of Denver Colorado, treated his patients with pollen. Dr. Conway reported: "All patients who had taken the antigen [pollen] for three years remained free from all allergy symptoms, no matter where they lived and regardless of diet. Control has been achieved in 100 percent of my earlier cases and the field is ever-expanding.” Since oral feeding of pollen for this use was first perfected in his laboratory, astounding results were obtained. No ill consequences have resulted. Ninety-four percent of all his patients were completely free from allergy symptoms. Of the other six percent, not one followed directions, but even this small percentage were nonetheless partially relieved.

Relief of hay fever, pollen-induced asthma, with ever increasing control of bronchitis, ulcers of the digestive tract, colitis, migraine headaches, and urinary disorders were all totally successful. Unfortunately, Dr. Conway, an early pioneer in the field of allergies, is now deceased. What we did not know was just how lightning-fast it could bring relief. It actually eliminated longstanding symptoms in minutes. Everything from asthma to allergies to sinus problems cleared. These trials confirmed that bee pollen is wonderfully effective against a very wide range of respiratory distress.
Bee Products and Physical Activity

Bee Pollen and Athletic Performance
The British Sports Council recorded increases in strength of as high as 40 to 50 percent in those taking bee pollen regularly. Even more astounding, the British Royal Society has reported height increases in adults who take pollen. Antii

Lananaki, coach of the Finnish track team that swept the Olympics in 1972, revealed, "Most of our athletes take pollen food supplements. Our studies show it significantly improves their performance. There have been no negative results since we have been supplying pollen to our athletes."

Alex Woodly, then executive director of the prestigious Education Athletic Club in Philadelphia, said:

"Bee pollen works, and it works perfectly. Pollen allows super-stars to increase their strength and stamina up to 25 percent. This increase in strength and endurance may be the key to the secret regenerative power of bee pollen. Bee pollen causes a definite decrease in pulse rate. The whole beauty of bee pollen is that it's as natural as you can get. No chemicals. No steroids."

Renowned German naturalist Francis Huber was a great proponent of this miraculous food from the hive. Huber called bee pollen "the greatest body builder on Earth."

Bee Pollen and Weight Control
Bee pollen works wonders in a weight-control or weight-stabilization regimen by correcting a possible chemical imbalance in body metabolism that may be involved in either abnormal weight gain or loss. The normalizing and stabilizing effects of this perfect food from the bees are phenomenal.

In weight-loss programs, bee pollen stimulates the metabolic processes. It speeds caloric burn by lighting and stoking the metabolic fires. Honeybee pollen is coming to be recognized as Nature's true weight-loss food. Bee pollen is a low-calorie food. It contains only ninety calories per ounce. (An ounce is about two heaping tablespoons.) It offers 15 percent lecithin by volume.

Lecithin is a substance that helps dissolve and flush fat from the body. This is one reason why bee pollen lowers low-density lipoproteins (LDL) surer and faster than any other food while helping increase the helpful high-density lipoproteins (HDL), which science says protect against cholesterol and heart disease.

By boosting the value of each nutrient present in the food you eat, bee pollen also eliminates cravings. Its natural phenylalanine content acts as an appetite suppressant. Phenylalanine is a natural amino acid that the body requires. It acts on your appestat, the control center that signals fullness and hunger. Mother Nature knows what she's about. You just plain won't want to eat as much when you take bee pollen regularly. When you are overweight, phenylalanine exerts a natural appetite suppressant effect. When you need to gain weight, the phenylalanine in bee pollen works in reverse.

The chemical drug in over-the-counter weight-loss products is a manmade cousin of phenylalanine called phenylpropanolamine, which chemically depresses the appetite whether you are fat, thin, or just right. It can also give you the jitters and leave you with a drug-induced "hangover" and can be addictive. Phenylpropanolamine is a common ingredient in many decongestants, explaining why one of the side effects of these products is loss of appetite. Products that include phenylpropanolamine as an ingredient must by law carry a warning that they should not be taken by persons with certain conditions, including thyroid problems and high blood pressure.

Health and Beauty
Basic beauty begins with the glow of good health, which shines from within. A scrubbed and radiant complexion transforms anyone into a singularly attractive person. On the other hand, dull, muddy skin, often caused by poor nutrition or personal hygiene, can detract from even the most attractive. Studies have shown that unhealthy or aging skin can be dramatically improved by the consumption of honeybee pollen.

When bee pollen is included daily in the diet, it not only gives you the glow of health and aids in safe, permanent weight loss, but it can also be blended into seemingly "magic potions" to smooth, soothe, and rejuvenate every inch of the outside of your body. Several relatively inexpensive mixtures of hive products, used externally, can revitalize and rejuvenate the complexion and may even eliminate acne.

Dr. Lars-Erik Essen, a dermatologist in Helsingborg, Sweden, pioneered the use of bee products for skin conditions. He treated many of his patients successfully for acne. Dr. Essen says, "Through transcutaneous nutrition, bee pollen exerts a profound biological effect. It seems to prevent premature aging of the cells and stimulates growth of new skin tissue. It offers effective protection against dehydration and injects new life into dry cells. It smoothes away wrinkles and stimulates a life-giving blood supply to all skin cells.

The skin becomes younger-looking, less vulnerable to wrinkles, smoother, and healthier with the use of honeybee pollen," Dr. Essen says. "Taken internally or used externally, bee pollen exercises a suppressive effect on facial acne. It is also an important skin rejuvenator, primarily because it contains a high concentration of the nucleic acids RNA and DNA as well as a natural antibiotic factor."

The French, long noted for their preoccupation with all things beautiful, have done a great deal of research on the use of bee pollen and other hive products in cosmetic preparations. Dr. M. Esperrois of the French Institute of Chemistry notes that honeybee pollen contains potent antibiotics that can act to reverse the effects normal aging exerts on skin, correcting darkening, wrinkles, and blemishes.

Professors N. Mankovsky and D. G. Chebotarev, two Russian scientists, confirm honeybee pollen stimulates cell renewal. They say, "The rejuvenation of skin and body cells can be encouraged by the administration of the poly-vitamins, microelements, enzymes, hormones, and amino acids present m bee pollen. These nutrients are needed by the body to form new tissue." These professors go on to praise the properties of bee pollen, calling them "vital to a form of internal and external rejuvenation at the cellular level.”

This blog post was taken as an excerpt from Mercola's article titled "Bee Pollen as Superfood".  Some sections were removed and others were added from personal experience.  

Meal Prep Monday Week 11: Meal Prep with 22 Minute Hard Corps

If you haven't yet committed to 22 Minute Hard Corps, you're missing out! This program is incredible, both for exercise and nutrition.  With this program, your mission is to work out hard and eat right, so you can enjoy those results. You can use this advanced food preparedness guide to prep your meals for the week with this program or any other. But, if you're on a time crunch and have little to  no time to workout, this is a great choice because the workouts are only 22 minutes. The meal plan is a 1200-1500 calorie range plan so, if you are male, you would have to add an extra meal and snack to this. 

Daily rations in this 22 Minute Hard Corps meal plan include three square meals and two snacks. You’ll notice that this meal plan also includes Shakeology and Beachbody Performance supplements to help you achieve maximum results.

The 22 Minute Hard Corps Meal Plan Menu:

Breakfast: Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries

Shakeology Snack: Shakeology with 1 cup frozen raspberries or ½ banana and 2 tsp. nut butter

Lunch (M/W/F): Sesame Chicken with Asparagus

Lunch (T/Th): Quinoa Shrimp Cocktail

Dinner (M/W/F): Bison and Broccoli Stir Fry

Dinner (T/Th): Grilled Turkey Lettuce Wrap

Snacks: 8 walnuts sprinkled with cinnamon and cayenne or hummus with lettuce

Here’s what your meal plan for the week will look like when you’re done.

BREAKFAST
Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries
(2 eggs, 1 cup spinach, ½ cup steel cut oats sprinkled with cinnamon and vanilla extract, 1 cup sliced strawberries = 1 red, 1 green, 1 purple, 1 yellow)

SHAKEOLOGY SNACK
Shakeology with 1 cup frozen raspberries or ½ banana  and 2 tsp. nut butter (1 red, 1 purple, 2 tsp.)

SNACKS
MWF: ¼ cup hummus with 2 lettuce leaves (1 blue)
T/Th: 8 walnuts sprinkled with cinnamon and cayenne  (1 blue)

LUNCHES
MWF: Sesame Chicken with Asparagus
(¾ rotisserie chicken breast, 5 roasted asparagus spears, ½ cup steamed snap peas, 2 Tbsp. sesame seeds, ½ cup brown rice sprinkled with cumin and chili powder, and chopped fresh cilantro = 1 red, 1 green, 1 yellow, 1 orange)

T/Th: Quinoa Shrimp Cocktail
(1 cup lettuce, topped with ¾ cup cocktail shrimp or cooked shrimp, ½ cup cooked quinoa, 1 chopped green onion, wedge of lime, chopped cilantro, drizzled with vinaigrette = 1 red, 1 green, 1 yellow, 1 orange)

DINNERS
MWF: Bison and Broccoli Stir Fry
(4 oz. ground bison, cayenne, garlic powder, 1 tsp. coconut oil, 1 cup broccoli florets = 1 red, 1 green, 1 tsp.)

T/TH: Grilled Turkey Lettuce Wrap
(4 oz. turkey patty with 2 lettuce leaves, 2 tomato slices, balsamic vinegar, 1 tsp. olive oil = 1 red, 1 green, 1 tsp.)

Here are the meals you’ll eat on Monday, Wednesday, and Friday.

Here are the meals you’ll eat on Tuesday and Thursday.

YOUR STEP-BY-STEP STRATEGIC GUIDE TO PREPARING YOUR PREP QUICKLY:
1. Deploying the right equipment will make this advanced meal preparedness more efficient. A rice cooker will make quick work of cooking the brown rice, quinoa, and if your cooker has a “porridge” setting, even the steel cut oats. If you do not have a rice cooker, all of these foods can be cooked on a stovetop. Start your meal prep by cooking ¾ cup brown rice in 1½ cups water, then set the rice aside to cool. Next, cook ⅓ cup quinoa in ⅔ cup water and then set aside to cool. Finally, cook 1 cup steel cut oats in 3½ cups water. Divide cooked oats evenly between five food containers, placing about ½ cup oatmeal in each. Set aside to cool.

2. While grains cook, bring a pot of water to boil. Fill a large bowl with water and ice. Place a steaming basket over the boiling water and steam 3 cups chopped broccoli for 2–3 minutes, then plunge broccoli into the icy water (this stops the cooking process and assures that your broccoli will be bright green when you eat it). Use a slotted spoon to remove broccoli from the ice water and set the broccoli aside. Using the same boiling water, steam 1½ cups snap peas. Plunge snap peas into ice water, then remove them with a slotted spoon and set aside.

3. Heat oven to 375° F. Coat a baking sheet with nonstick spray. Wash the asparagus, then chop about 2 inches off the ends and discard ends. Place asparagus on the baking sheet, season with salt and pepper if desired, then roast in the oven for 10–15 minutes or until tender. Leave oven on.

4. Heat a large pan over medium heat. Spray with nonstick cooking spray. Add 5 cups spinach, stirring frequently until spinach is wilted, about 3 minutes. Crack 10 eggs into a large bowl and whisk the eggs until the yolks and whites are combined. Add the spinach to the eggs and season with salt and pepper if desired. Spray a muffin tin with nonstick spray. Divide egg and spinach mixture evenly between 10 of the muffin cups. Bake in the oven for about 20 minutes, or until eggs are set. Place on a wire rack to cool, then remove egg cups from muffin tin. Add two egg cups to each of the containers that have oatmeal. Top each container of oatmeal with 1 cup sliced strawberries (or wait until after you reheat the oatmeal to add strawberries). Cover containers and place in fridge.

5. Sprinkle the brown rice with ½ tsp. cumin, ½ tsp. chili powder, 3 Tbsp. sesame seeds, and as much chopped cilantro as you’d like, then stir to combine. Fill three food containers with ½ cup each of the rice mixture. Top with ¾ of a rotisserie chicken breast, 5 spears of asparagus, and ½ cup snap peas. Sprinkle vegetables with 1 Tbsp. sesame seeds. Cover containers and place in fridge.

6. Fill two food containers each with 1 cup of lettuce. Top with ¾ cup cocktail shrimp (or cooked shrimp), ½ cup quinoa, 1 chopped green onion, as much cilantro as you want, and a wedge of lime. Cover containers and place in fridge. (Just before serving drizzle with vinaigrette.)

7. Divide 8 oz. ground turkey half, and shape each half into a patty; season with salt and pepper or other spices if desired. Heat a pan over medium heat and spray with nonstick cooking spray. Cook patties for 3–4 minutes, then flip. Cook for an additional 3–4 minutes, or until patties are no longer pink in the center. Set patties aside to cool.

8. Using the same pan, cook 12 oz. ground bison (or sliced bison steak, or lean ground beef) in 3 tsp. coconut oil until no longer pink, about 6 minutes. Sprinkle bison with cayenne pepper, garlic powder, salt, and pepper if desired. Divide bison evenly between three food containers. Add 1 cup broccoli to each container, cover, and place in fridge.

9. Place cooled turkey patties in two food containers. Add two leaves of lettuce and two tomato slices to each container. Cover containers and place in the fridge. (Just before serving drizzle with 1 tsp. olive oil and balsamic vinegar).

10. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 8 pistachios, sprinkle nuts with cinnamon and cayenne.

RATIONS LIST FOR THE WEEK:

Vegetables
5 cups spinach
2 heads lettuce
15 asparagus spears
1½ cups snap peas
1 bunch cilantro
1 bunch green onions
1 lime
3 cups broccoli florets
1 large tomato

Fruits
2 lbs. strawberries
1 banana
1 12 oz. bag frozen raspberries

Bulk
16 walnut halves
6 Tbsp. sesame seeds
¾ cup brown rice (or 1½ cups cooked brown rice)
⅓ cup dry quinoa (or 1 cup cooked quinoa)
1 cup steel cut oats. (or 2½ cups cooked steel cut oats)

Dry and Canned Goods
1 jar nut butter

Proteins
1 dozen eggs
1 rotisserie chicken (or 2 6oz. chicken breasts, cooked)
8 oz. cocktail shrimp (or 8 oz. cooked shrimp)
12 oz. ground bison (or bison steak, or lean ground beef)
8 oz. ground turkey

Deli
1 container prepared hummus

Pantry
cinnamon
cayenne
cumin
chili powder
garlic powder
vanilla extract
coconut oil
olive oil
balsamic vinegar

Via the Team Beachbody Blog 

Roasted Acorn Squash & Eggplant: A Delicious, Clean, Paleo Friendly Side

I love roasted veggies and these 2 are one of my faves. So easy to make and they take very little prep. I make them to snack on but also as a side dish. Below are the recipes for both. You can prep and cook them together as long as you cut them the same thickness. Before you begin, preheat the oven to 375.

Eggplant
Slice the egg plant, cutting off each end, into slices about 1/2 inch thick.

Place them in a Tupperware container and marinate for a few minutes in balsamic vinegar, splash of lime & your favorite seasoning.

Set aside.

Acorn Squash
Slice the acorn squash, cutting off the top first, into slices about 1/2 inch thick. Once you see the inside, scoop out the "guts" as I call them. The seeds and lose interior. Continue slicing until you've sliced the entire squash. 

Spray a cookie sheet or a baking rack on top of a cookie sheet with olive oil or any non stick spray. Place the acorn squash on top. Then sprinkle lightly with your favorite seasoning and I also like to add a little parmessan cheese. Then place the eggplant on the sheet or rack and bake for about 30 minutes or until they're golden brown.  I like to use a baking rack so I get the grill marks and it resembles BBQ roasting vs oven baking but both are fine and turn out just as yummy! Hope you enjoy them! I make these every week!

Semi-Homemade Chili over Spaghetti Squash

Ok so, sometimes this mama takes short cuts! And it's been more often than not lately because well, life is BUSY! Kids are in soccer, we have life group, Awanas, etc.  So, the plan today was to make the Fixate chili recipe and have a yummy homemade dinner ready by 5. Well, when I looked up at the clock to start it, it was already almost 4 and I hadn't even started with dinner yet! Lucky for me, I had a plan! It was to make a SEMI-homemade chili instead, cutting my prep time in less than half but still making a pretty clean meal we'd all enjoy! So, here it is!  Give it a shot and let me know what you think!

Ingredients
1 can Trader Joe's Turkey Chili with beans
1lb Extra Lean Turkey breast
1 can low sodium kidney beans
1 can diced tomatoes
Olive or coconut oil (spray or liquid form)
Fave seasoning, preferably no salt seasoning

Directions
1.  Open the chili can and pour it into a sauce pan.

2.  Add in 1 can of kidney beans, 1 can of diced tomatoes and sprinkle with seasoning.

3.  Set aside and begin cooking your turkey.  Place it in a skillet and brown it. When browned, add it to the chili and you're done.

4.  You can serve it alone or like I did, on top of spaghetti squash.

To make the spaghetti squash, just slice it in half lengthwise (hardest part!) and spray or sprinkle with olive or coconut oil. Then sprinkle your fave seasoning on it ad place it face down on a cookie sheet. Bake it for about 45 min at 375 then take it out, let it cool and scrape out the "spaghetti" with a fork.

Here's a video on how to make spaghetti squash if you'd like to check it out!

Serve the chili on top of the squash!

21 Day Fix portions
1 red (turkey) 1 yellow (beans) 1/2 green (tomatoes) 1 gray (fat in chili)
If you have it with spaghetti squash, add another green :)

Spaghetti Squash Patties

When life gives you lemons, make lemonade. And when life gives you squash, you make squash patties!  I made a TON of spaghetti squash for life group earlier this week and we didn't feel like spaghetti again last night....of any kind, so I whipped up these with a recipe I made up using the ingredients I had. Ideally, I would've used eggs or egg whites for a binding agent but I used them up for meal prep on my egg muffins so I had to make without. I'll post MY recipe below but, for a better consistency and flavor, you can add an egg as well.  And this is for a very small spaghetti squash. If you have a larger one, slowly add more breadcrumbs to make it thick enough to form patties with. 

Ingredients

1 small spaghetti squash

1/4 cup shredded cheese

1/2 cup breadcrumbs

Italian no salt seasoning

1.  Slice the spaghetti squash in half, take out the "guts" like you would a pumpkin. Scrape out the seeds and the rest of the loose interior.  

2.  Brush it lightly with olive oil and place it face down on a pan.  

3.  Bake it at 400 for about 35 - 40 minutes.

4. Remove, let it cool and scrape out the inside with a fork into a bowl.  

5.  Add cheese, breadcrumbs and no salt seasoning to the bowl and blend.  You can also add an egg for an additional binding agent. I didn't because I didn't have one but I will next time I make these :)  

6.  After you blend the mixture well, form them into patties and place on a greased cookie sheet. 

7.  Bake at 350 for about 25 minutes, checking them to make sure they don't burn. They should be golden brown and slightly crisp on the outside when done.  

8.  Serve as an appetizer, side dish or finger foods for the kiddos!

21 Day Fix  APPROXIMATE Breakdown since it all depends on the size of your squash, how much egg and breadcrumbs you add :) 

4 patties = 1 green, partial blue, partial yellow & partial red (if you add egg)

Honey, Pollen and How they Can Cure Your Allergies!

Spring is here and that means....so are some raging allergies for many!  Since my daughter was 2, her allergies have been awful and my husband has a problem with them as well. Being a holistic mama, I am not a big fan of medications, allergy shots and other remedies that have even been known to include steroids.  If I can find a holistic solution, I will and I have with honey and bee pollen.

Honey & pollen Therapy

A friend told me about honey therapy a few months ago and it has intrigued me ever since. I had been giving my daughter honey regularly if she had a cough or sore throat but what I wasn't doing it was giving it daily AND giving her LOCAL honey! I also wasn't including the pollen, which I wasn't even aware was something we could consume!

So....Why does it have to be local honey and local pollen? 

The answer is SIMPLE! Because local honey and pollen help you develop immunity to the local allergens in your area.  They serve much like an allergy shot but without the nasty chemicals that come with shots, the pain and it tastes better too :) An all around WIN WIN for my kids and for this holistic mama! 

Our story with honey and pollen therapy

We introduced local honey and bee pollen about 2 months ago.  I was willing to try anything after an allergy flare up led to an asthma flare up and ended up landing my 7 year old in the ER for the first time ever.  They sent us home with 4 doses of prednisone, albuterol every 4 hours PLUS claritin every single day for her allergies and asthma. If you're not aware of prednisone and albuterol...they're steroids and over my dead body was I going to give all of that to my baby.  So I researched the heck out of honey therapy and that weekend we went to our local honey farm, Benett's Honey Farm, and bought tons of honey and bee pollen. 

We started giving it to her every single morning from then on. She loves honey and didn't mind the pollen taste so she had it off a spoon combined. I put the pollen on a spoon then pour honey over it.  She has had it every single day since we bought it and she no longer has an issue with a 24/7 runny nose! That has been her since she was 2 years old. She was so used to always having a runny nose that she didn't even notice it was running anymore. The last few days it's been super windy and allergens have been very high but she really hasn't had any trouble at all, hasn't needed her allergy pill and hasn't complained at all about her nose running.  

The rest of us, my husband, 2 year old son and I, have it in our Shakeology each day because we're not as big of fans of the pollen taste but it's just as beneficial either way.  I'm a firm believer in holistic remedies and I can honestly say, honey therapy has worked for my angel!

Since then we have also begun using essential oils to treat her allergies towards pets, dander and coughing in the evenings as a result of asthma so stay tuned for my holistic remedy blog post for that!  

For those that want more "book" type of information on honey and pollen, here's a little background too!

What's the story with honey and pollen? 

In children over over a year old, local honey has often been used as a holistic remedy for things such as sore throat, coughs and battling seasonal allergies. Does it live up to its reputation? That all depends on how much you rely on scientific studies, mostly funded by pharmaceutical companies who rely on profits from their medications. "No study has ever conclusively investigated honey to my knowledge, but anecdotal evidence supports an inherent logic to why local honey might prove very effective.  When bees pollinate flowers, some of the pollen remains on their legs, ultimately making its way into the honey we eat. The result for us is much like homeopathy, immune response therapy, or even the theory behind vaccinations (but that's a whole other Oprah I won't go into here....).  When a very small amount or ‘dummy’ version of pollen or other substance (such as a virus in the case of vaccines) is introduced to the body, the body produces antibodies to respond to it. When a larger quantity is introduced, the body is ready. Make sense? Honey is your ready-made homeopathic dose of pollen. Either offer it to your child by the teaspoon, or mix it into tea, a smoothie, yogurt, oatmeal, etc.  Mine love to eat it right off the spoon since it's so sweet and our local honey farm makes flavored local honey in wildflower, orange and eucalyptus varieties which make them even yummier! 

When you add pollen to the mix, you're just fortifying the effects of honey with another dose of goodness.  Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature's most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be used directly by the body. It really can't get much better than this when it comes to a super food so, if your child or you are not allergic, it's a great supplement to add to your diet. 

Introducing pollen and honey should be done in SMALL amounts at first to observe for allergies to it. Many are allergic to pollen and are unable to consume it. Some are just mildly allergic and can have it in very small doses. It's important to monitor yourself and/or your children when introducing honey and pollen at first to be aware of any changes. 

If you have any questions, feel free to shoot me an email at info@fitfluentialmom.com, find me on Facebook and on Instagram as well! I share many holistic remedies, clean recipes, workout tips and more!  

Baked Zucchini Tots

Getting your kids to eat veggies can be difficult, especially if you have picky eaters! BUT, making foods like these makes it easier to sneak in some goodness!I adapted this recipe from the Skinny Taste Zucchini Tots recipe.  That recipe calls for breadcrumbs but I'm trying to avoid gluten so I replaced it with ground and cooked quinoa instead and got some extra protein out of it too!  Give this a try and let me know what ya' think! 

Ingredients

cooking spray
1 packed cup grated zucchini
1 large egg or 2 large egg whites
1/4 medium onion, minced (optional)
1/4 cup grated cheese (I used mozzarella & some parmessan because I didn't have much of either one but you can use your fave)
1/3 cup ground quinoa (I ground mine dry in my Blendtec)

1/3 cup cooked quinoa
Favorite seasoning (I used Kirkland no salt seasoning

Directions:
Preheat oven to 400°F.  Spray a baking sheet with cooking spray.

Grate the zucchini into a clean dish towel until you have 1 packed cup.  Wring all of the excess water out of the zucchini, there will be a lot of water. In a medium bowl,combine all of the ingredients and season to taste.

Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16 to 18 minutes, turning halfway though cooking until golden. Makes 16. A serving is 4.

21 Day Fix Breakdown

1 Green (zucchini)

1 yellow (quinoa

partial blue (cheese)

partial red (egg)

Banana Nut Protein Packed Overnight Oats

🍌Banana Nut Overnight Oats🍌
Super easy and delicious breakfast you can make ahead and have ready in the morning! The following recipe yields 2 servings.

Ingredients

Vanilla Siggis Yogurt
1 cup SteelCut Oats
1cup boiling water
1/2 scoop Vanilla Shakeology
1 Tbsp PB 2 
2 tbsp crushed walnuts
1 Banana (sliced)

Directions

1.  Pour the oats into a bowl, pour the hot water on top and allow the oats to soak it in for about 15 minutes.

2.  Mix in the vanilla Siggis until well blended and thick. If you don't have Siggi's, you can use pain Greek yogurt with vanilla extract but the creamy, rich, thick texture of Siggi's is the BEST! .

3.  Blend in the vanilla Shakeology, PB2 then cover and leave in the fridge overnight until the next day. In the morning, heat it up, top with crushed walnuts and enjoy. You can also top with hemp seeds.
 
4.  If you want to eat it immediately as a late night snack, you can do that do that too. It's one of my fave foods.

5. If you don't have Shakeology but would like some, let me know and I can get you some samples!

If you're doing the 21 Day Fix, this recipe would be:
1 yellow (oats)   
1.5 red (yogurt & Shakeology) 
1 purple (1/2 banana)
1 orange (crushed walnuts  & PB2)

9 Foods That Can Sabotage Your Diet

If you have a cheat meal or eat unhealthily every so often, that isn’t so bad (we try and follow the rule of eating an 80% clean diet). But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?

Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.

Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.

Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.

“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.

Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.
Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this flourless chocolate muffin that’s lower in calories and higher in fiber and other good-for-you components. Or, this plum bran muffin if you’re looking for a real fruit and fiber boost.

Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.
Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.

Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.

Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.

Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

Via Amanda Meixner and the Team Beachbody Blog