Skinny Hot Chocolate with Real Cocoa

This is super simple to make! You can spice it up with any other spice you like too (cinnamon, nutmeg, pumpkin spice or any of my fave Flavor God sweet seasonings too! For more servings just multiply the recipe accordingly

INGREDIENTS
1 cup unsweetened almond milk
1 tbsp unsweetened cocoa powder
Stevia (Depends on your liking for amount. I use 2 packets per cup)

Add the cocoa powder to a large cup with a little bit of water. Mix it up until well blended then microwave it for about 30 seconds.

Add the almond milk, mix well again and microwave it for about 30 seconds again. The time really depends on how hot you want it and how powerful your microwave is!

When done, take it out, add the stevia and enjoy. I love whipped cream so I add a tiny bit to the top and it’s perfect for chilly days like the ones ahead

Notes: Any milk Can be substituted for the almond milk and any sweetener may be substituted for the stevia BUT almond milk and stevia are the best choices for calorie, sugar and carb control

For those on special diets, this is a vegan, gluten free, low calorie, dairy free recipe

Zucchini Grilled Cheese

These are amazing! Zucchini Grilled Cheeeeeeese! Delicioussssss! And low carb!

SERVES: 3-4

INGREDIEditENTS

2 c. grated zucchini
1 large egg
1/2 c. freshly grated Parmesan
2 green onions, thinly sliced
1/4 c. cornstarch
kosher salt
Freshly ground black pepper
Vegetable oil, for cooking
2 c. shredded Cheddar

DIRECTIONS
Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine zucchini with egg, Parmesan, green onions and cornstarch. Season with salt and pepper.

In large skillet, pour enough vegetable oil to layer the bottom of the pan.

Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square.

Repeat to form another patty on the other side.

Cook until lightly golden on both sides, about 4 minutes per side.

Remove from heat to drain on paper towels and repeat with remaining zucchini mixture.

Wipe skillet clean.

Place two zucchini patties in the same skillet over medium heat.

Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches.

Cook until the cheese has melted, about 2 minutes per side.

Repeat with remaining ingredients. Serve immediately.

Poached Eggs! On Toast & So Much More!

Poached eggs seem to be the topic of conversation in my groups lately! One of the motivating women in it keeps sharing her yummy pics of poached egg breakfasts & it has us all drooling over them

If you haven't tried it, you may want to. I haven't yet, if you can believe that, but I'm shopping & meal prepping again soon & this is on my list

Here's a How To Poach an Egg with a modified recipe via TheKitchn.com

INGREDIENTS

Water

1 large egg

1 tablespoon rice vinegar or other mild-tasting vinegar

EQUIPMENT

Small saucepan

Small measuring cup

Timer

Slotted spoon

Paper towel

INSTRUCTIONS

Fill the saucepan about 2/3 full w/ water & bring to a boil

Turn heat down & let the water relax into a brisk simmer. You should see bubbles coming up to the surface, but it won't be rolling. (It's easier and quicker to control the simmer if you bring it to a boil first, then reduce the heat rather than trying to get it to the perfect simmer from the get-go.)

Crack the egg into a small measuring cup, preferably one w/ a long handle. This will help you ease the egg into the water

Add vinegar to the water: This step is optional, but many people like to add it to the boiling water because it helps the loose, billowy white cohere to itself & cook into a more compact shape. Taste isn't noticeable, although you might notice a firmer, more "squeaky" texture to the white

Use the measuring cup to carefully lower the egg into the water, then tip it out into the water. Make sure the water is at a bare simmer

The final cooking time for a poached egg is very much up to you. It depends on how well you like your eggs done and how hot the water is. But 4 minutes, give or take, in lightly simmering water, will give you a firm white & a gooey but still runny yolk

Use a slotted spoon to remove the egg from the water

Pat the egg dry: This is optional

Place the egg on toast, salad, lean protein & enjoy. Season as desired

If you want to poach multiple eggs at once, make sure your pan is big enough to accommodate all your eggs without crowding them or poach in batches if necessary. Crack each egg into its own measuring cup before you start & slip them into the water one after the next. Add 30 seconds for each extra egg 

Broccoli Cheese Protein Muffins

Easy peasy way to get your protein in! Egg white, broccoli & cheese muffins! Grab and go, I don't even heat 'em up!

Ingredients
2 pints of egg whites
2 cups steamed broccoli
1/2 cup shredded cheddar cheese
1/2 cup chunky salsa of your choice
No salt seasoning if your choice
Smoked paprika (optional)
Non stick cooking spray
12 count muffin tin

Directions
1. Preheat oven to 375 degrees
2. Spray muffin tin with non stick cooking spray
3. Pour egg whites into it leaving a small amount of room in each one for other ingredients
4. Add broccoli. I buy frozen broccoli, steam it and have it ready to go in the fridge
5. Sprinkle cheese on top
6. Add about half to a full teaspoon of salsa
7. Sprinkle seasoning and smoked paprika on top
8. Bake until golden brown. Test them before removing them. If they come out of the tin while and are fully cooked all the way around, they are ready to go. I like my eggs very well done so I wait until they are very golden brown.
9. Let cool and enjoy!  I eat them cold but you can reheat in the microwave if you wish. I sometimes add a slice of baked sweet potato on top OR you can bake them with the sweet potato on the. Ittom, adding it before you add the egg whites to the tin. TONS of options with these

Food Swaps: Shrimp Scampi Pasta vs Shrimp Scampi Zoodles

Food Swaps! They’re so important to learn when it comes to getting HEALTHY and this Shrimp Scsmpi comparison is one of my faves!

Low Carb vs High Carb! Comparing Zucchini Noodles & Pasta - Shrimp Scampi recipe included also ⬇

A simple swap can make ALL the difference in your carbs! I love pasta but rarely do I just have it. Most typical pasta plates look like the right pic (around 2 cups pasta) and 88+ grams carbs

On the left is what I usually do! There's around 6 oz of zoodles (about 3+ cups) which is only 10 grams of carbs. This means more volume for less cals.  It's important to remember though that carbs are NOT bad - You NEED them! Just be mindful of portion sizes when meal planning depending on your goals AND the types of carbs you eat! Pasta tends to be very heavy, causes bloat and raises insulin leading to cravings

Quick Shrimp Scampi
3-4 zucchini squash
2 bags raw peeled shrimp (about 400 g each)
1-2 cloves of garlic (preference)
1 tsp salt
1 tsp garlic powder
1 tsp crushed red pepper
juice of 2 lemons
2 tbsp butter OR 1 tbsp coconut or olive oil

Use a vegetti or similar to spiralize the noodles. Put zucchini noodles into a colander and salt liberally let sit for 20 minutes (very important!) After 20 minutes, rinse and pat dry with a paper towel
Melt butter/oil and the 1-2 garlic cloves in a skillet or saute pan. Saute noodles over med-high heat for 4-5 minutes. Remove from heat and set aside.

Sautee shrimp in butter/oil then add spices + lemon juice and simmer until cooked through (usually no more than 5 mins). Add on top of zoodles. Garnish with fresh parsley and parmesan cheese if desired and ENJOY 😋

Mason Jar Quinoa Chicken Salad

LOVE mason jar salads! And this is one of my faves because I love the quinoa in it! Keeps me full and that takes care of that carb craving

 Prep Time 20 mins
 Cook Time 0 mins
 Total Time 20 mins

Ingredients
3 Tbsp. balsamic vinegar
2 Tbsp. fresh lemon juice
1/2 tsp. raw honey (or pure maple syrup)
1 tsp. Dijon mustard
1 Tbsp. + 1 tsp. olive oil extra virgin
2 cups cooked quinoa
4 cups sliced cucumbers
4 cups halved cherry tomatoes
3 cups grilled chicken breast boneless, skinless, sliced
1/2 cup crumbled feta cheese

Instructions
To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

Add mustard; mix well.

Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.

Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.

Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach.

Portion Fix Containers
2 Green
1 Red
1 Yellow
½ Blue
1 tsp.

2B Mindset Plate It!A great lunch option. Replace quinoa with more veggies for dinner.

Benefits of Warm Water with Lemon in the Morning

Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.

Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.

16 Health Benefits Of Drinking Warm Lemon Water

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
2.  Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial 
3.  It balances to maintain the pH levels in the body 
4. Having warm lemon juice early in the morning helps flush out toxins 
5. It aids digestion and encourages the production of bile 
6.  It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 
7.  It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 
8.  It helps reducing pain and inflammation in joints and knees as it dissolves uric acid 
9.  It helps cure the common cold 
10. The potassium content in lemon helps nourish brain and nerve cells 
11.  It strengthens the liver by providing energy to the liver enzymes when they are too dilute 
12. It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 
14. It helps maintain the health of the eyes and helps fight against eye problems 
15. Aids in the production of digestive juices 
16.  Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.

Via Food Matters 

2BMindset Group Starts Soon!

Lately I’ve been getting many messages about my upcoming group teaching this INCREDIBLE new program so I thought I’d share & tell you guys ALL about it

Yes I’m a firm believer in the program I’ve been using to get where I am BUT this program is what’s really helped me understand emotional eating & why it’s something that’ll keep creeping back into our lives if we don’t get a handle on it

So read below! I teach you the program & walk you through it EVERY step of the way!

📌You will learn directly from Ilana Muhlstein. A Registered Dietitian with a Masters in Nutrition. I will also be coaching you in my private 2BMindset Group daily, checking in with you, keeping you accountable & giving you extra info. If you get the program, my group & my coaching is FREE

📌Ilana lost 100lbs using her methods

📌She has worked for 15+ years in her private practice & at UCLA helping her clients have a healthy relationship with food and lose weight naturally, no gimmicks, no pills, no eliminating foods or food groups

📌The program is essentially like having 20+ private sessions with her which would cost thousands to learn her methods

📌You learn her core principles to nutrition, how she breaks down meals, food groups, positive mindsets and how that leads to effective weightloss and most importantly, maintenance

📌You learn how to effectively grocery shop, eat out at restaurants, 🎉parties, while traveling, etc without having to eat tiny meals. She teaches how to eat more & be satisfied yet still lose/maintain

📌The program helps with understanding plateaus, why the scale ⚖️ goes up & down, why we emotionally eat vs eat for hunger

📌It’s family 👨‍👩‍👧‍👦 friendly, vegan, vegetarian, diabetic friendly, etc. ANYONE can do this & benefit from it

📌 Includes TONS of easy recipes that aren’t only healthy but delicious too. Plus I add TONS more in my private group along w/ sample meal plans, snack ideas, daily fitness tips, nutrition tips, TONS of workout options (optional but suggested for 🤪 sanity), daily check ins & more

If you think you’d be interested in joining me, send me an email at thefitfluentialmom@gmail.com! Limited spots available

Stuffed Bell Peppers

Looking for a healthy, nutrient packed dinner the whole family will love? Try my Turkey Stuffed Bell Peppers. They take a little prep time but they're well worth it. If you know you won't have time in the evening,  you can pre make the turkey filing, stuff the peppers and leave them ready in your fridge to pop in the oven for 10 minutes when you get home.  In one meal, your family will get lean protein from lean ground turkey, antioxidants from pasta sauce, nutrients from fresh bell peppers, healthy carbohydrates from organic brown rice or quinoa and cancer fighting elements from garlic!

Ingredients

Approximate prep time: 1 hour
-- 4 Bell Peppers (any color)
-- 1 lb. Jennie-O lean or extra lean ground turkey (plain, taco or Italian flavor)
-- 2 cups of marinara sauce (homemade or your fave in a jar!)
--1 chopped onion (optional)
-- 1 cup rice or quinoa (optional)
--2 tablespoons of garlic
-- 1/2 cup shredded cheese or 4 slices of cheese (provolone or mozzarella)

1. Begin by rinsing and hollowing out your bell peppers. Try to use bell peppers that are large and round so they can sit well in a glass baking dish. After they're hollowed out, you can either bake them on a cookie sheet for about 20 minutes at 400 degrees to soften them up OR boil them. If you boil them, you'll need a large pot.  Place them in the large pot covered in water. Bring water to a boil and let the bell peppers soften in the water for approximately 15 - 20 minutes.  Once they are done, remove them from the water and place them in a square glass baking dish. For me, baking is easier :)

2. While the peppers are softening, make your rice or quinoa as you normally would. You can make it in a rice cooker or a pot.  Typically it's two parts water to 1 part rice. I make 2 cups of it. Sometimes i have some left over that I just save and eat as a side dish.  It's up to you how much rice/quinoa you want to add. I like mine with about 3 parts turkey to 1 part rice/quinoa.
.

3. As the peppers are softening and rice/quinoa is cooking, brown your onions and garlic (if you want to add them). Garlic is optional.  I add garlic to almost everything but not everyone likes it in this recipe so it's up to you. If bell peppers are on sale and I buy a few extra, I also chop a bell pepper or two and brown it to add to the turkey filling along with the onions and garlic. Adds a little more substance,  flavor and veggies to the recipe.

4. After browning the onions and garlic, cook the ground turkey. I place the chopped onions in a pan for a few minutes then remove them, put them aside in a bowl and cook the turkey in the same pan. Once the turkey is cooked, I add the onions and mix it together.  If you buy the Jennie-O Taco or Italian turkey you won't need to add seasoning but if you buy the plain you may want to add taco seasoning to give it some flavor.

5. Once the rice/quinoa and turkey with onions is prepared, mix it together and add as much or as little of the marinara sauce as you'd like. I typically add about 1/2 cup to a cup but I don't measure. I just go by how I like the consistency.  You are now ready to stuff your peppers. 

6. Fill each pepper up to the rim. Pour a little more sauce on top of each pepper so that it drips slightly down the sides. Then add a dash of shredded cheese or you can add a slice instead. It depends on what I have on hand :). Sometimes all I have in the fridge is string cheese so I grade that and it works just fine ;)

7. Once topped with cheese, heat the oven to 375 and bake for approximately 7-10 minutes or until cheese melts and is a golden brown. Remove from heat, let cool and serve. Enjoy!

*For a low carb option, do not add the rice and stuff simply with turkey and onion blend. Sometimes I make a few of each.  Low carb for me usually without rice/quinoa and rice/turkey for my kiddos. I prefer the rice or quinoa on the side as a side dish :) Hope you love 'em! Comment and let me know what you think! 

21 Day Fix & 80 Day Obsession Approved Enchiladas

These just might be my new favorite go to meal!!! 💕 Kids love them too!
21 Day Fix Chicken Enchiladas
1-3 chicken breasts, cooked and shredded. It all depends on the size of the breast but it should equal 4 red containers.
1 can of black beans rinsed and dried.
1 can of diced tomatoes (and optional green chilies)
3/4 cup of plain Greek yogurt
2 tsp of southwestern seasoning (or taco seasoning)
Corn Tortillas
Enchilada Sauce
Shredded cheese
Combine the chicken, seasoning, beans, diced tomatoes (and green chili’s) and Greek yogurt. Spoon the mixture into the tortillas, roll them and place them seam side down. Top with enchilada sauce and shredded cheese! Throw it in the oven on 350 for 30 minutes and BAM! 💥
You get 2 enchiladas for one serving! Which equals ❤️ 1 red, 💚 1 green, 💛 2 yellow, and 💙 blue per serving

The Best Low Carb Pizza

Guilt free pizza without giving up the taste!
If you love pizza, and come on, who doesn’t, you HAVE to try his low carb, gluten free, guilt free option!

Yield: 4-6 servings

Ingredients
1 pound ground chicken thigh (more flavor/fat than ground chicken breast but you can use breast or all ground chicken also)
1/2-3/4 cup grated (powdered) Parmesan cheese
1/2 cup shredded Parmesan or Mozzarella
1/4 cup frozen spinach (optional)
Salt, pepper to taste
1 1/2 tsp chili powder (optional)

Instructions

Preheat oven to 400 degrees
In large bowl mix ground chicken thigh, cheese and seasoning

Thaw spinach and remove excess water with paper towel or cheesecloth, add to mixture

Line baking sheet with parchment paper and press chicken mixture into even thin layer

Bake for 20 minutes

Remove from oven and top with desired toppings (ideas: red onion, cilantro, chicken, bacon and sugar free or low sugar bbq sauce!)

Bake for an additional 10-15 minutes until cheese is melted and brown
notes

If using ground chicken breast, reduce cooking temperature to 375 and reduce cooking time to 15 minutes or until cooked through. Add additional time after toppings until cheese is melted and golden, being careful not to overcook.

Once pizza cools a bit, it can be picked up like regular crust

If mixture seems too wet, add more grated parmesan. I used freshly ground chicken thigh so there was less moisture. If you’re using a roll of chicken, it could be more wet and need extra cheese

Personalize it with your favorite toppings and seasonings in the crust as well

Separate into 4-6 and freeze chicken crust (no toppings) individually for quick meal

Serving Size:
1/4 Pizza
Calories: 193
Fat: 8
Carbohydrates: 0
Protein: 27

7 Day Clean Week Intro to Meal Prep Group Begins Soon!

Who wants to join me for a week of cleaning up your diet and kickstarting a healthy, lean lifestyle with more energy and TONS of knowledge on how to be able to make healthier choices, balance your macros, NOT spend 2 hours in the gym every day and SEE results!

Think about what you could accomplish by the time summer rolls around if you started NOW

A few of the coaches on my team & I will be hosting an Introduction to Meal Prep & Clean Eating group starting in a few weeks & we'd love to have you

It provides EVERYTHING you need to succeed including

7 day supply of Shakeology

Meal plan

Recipes

Shopping list

Workouts

Various meal prep guides

Fitness/nutrition tips & videos

1:1 coaching 

Daily support & feedback

And it's ALL for less than what you probably spend in lunch or Starbucks in a week. So is it worth it? Absolutely! You just have to make YOURSELF a priority! This is how I started with this plan & have never looked back since

If you're interested, send me an email at ellieperico@gmail.com & I will get in contact with you. Or you can message me on Facebook by joining my event page (link below) and I'll send info there!

CLICK HERE TO SEE INFO IN THE FACEBOON EVENT FOR THIS GROUP 

Stop wasting time & let's do this!

Baked Chicken Chimichangas 21 Day Fix

Who doesn't love Mexican food? Try this healthy version of it!

Ingredients:

Whole Wheat tortilla 

Chicken breast

--grill it or buy rotisserie & shred it

Black beans 

Tomato 

Onion 

Cheddar Cheese 

Greek yogurt 

Coconut oil  

Directions:

1) Preheat oven to 425

2) Take a whole wheat tortilla and fill with 1 red container of chicken (3/4 cup), 1/2 cup black beans, little onion and tomato, blue container or 1/4 cup cheddar cheese 

3) Roll the tortilla filled with the items above and lightly brush the top with coconut oil 

4) Bake for 10 min 

5) Top with a little plain Greek yogurt & fresh pico de gallo 

21 day Fix:

2 yellow

1.5 red

1 blue 

1/2 green  

Love YOURSELF Fitness & Nutrition Group Begins Soon!

Ok who's ready to buckle down & make some REAL changes to your health & body? This program is insane! And it's all doable from the comfort of your own home with minimal equipment necessary! Don't believe me? 👉🏼👉🏼 Check out some of the results & testimonials from others that have done my groups and these programs already!

     Over 40 lbs down at 51 yrs old and after surgery! 

This is her belt! Progress you can see other than on the scale! 

           Busy full time working mom and attorney! 

There are MANY options when it comes to doing it with us so don't just make excuses & say, "I can't afford it, I don't have time, I'm not ready yet, etc"

You CAN do this like so many others already have! You WILL NOT starve, you do NOT have to eat the same thing every day, it's family friendly so you don't have to make separate meals for yourself &a there are tons of choices for those that are picky eaters

You'll get EVERYTHING you need to succeed & I will walk you through it EVERY step of the way

And like I said, there are OPTIONS depending on your budget & how all in you want to go

If you're finally ready for change, email me at info@fitfluentialmom.com or send me a message via the contact form on this blog! ! Put yourself first & just DO IT! We begin prep week Feb 19 and day ONE will be February 26!

Still Haven't Started Working on Your New Year Goals? It's NOT too late!

It's not too late! Yes, January 1 has come and gone but you can still get on track and start fresh with us tomorrow

Meal plans ✔️ Recipes ✔️ Meal prep guides ✔️ Shopping lists ✔️ Snack ideas ✔️ 1:1 coaching from me ✔️ Daily fitness & nutrition tips ✔️ and more

If you're up for it, send me a message, text me 818-632-6969 or email me at info@fitfluentialmom.com!