Monday, June 22, 2015

4 Simple Rules

4 simple rules to live by! 

1. Never miss a Monday
2. Never go 3 days without exercise
3. Remember why you started
4. Never give up

You got this! I believe in you!

never miss a Monday, never give up, fitspo

Saturday, June 20, 2015

50 Things to Grill in Foil

grill recipes


How to make a foil packet:
*Lay a large sheet of heavy-duty foil or a double layer of regular foil on a flat surface. (Use nonstick foil where noted.)
*Put the ingredients in the center of the foil. Bring the short ends of the foil together and fold twice to seal; fold in the sides to seal, leaving room for steam. Grill as directed. (Each recipe serves 2 to 4.)

1. Jalapeno Poppers: Remove the stems from 8 jalapenos; scrape out the seeds and stuff with muenster cheese. Toss with olive oil, salt and 1/4 teaspoon each ground cumin and coriander on a sheet of foil. Form a packet. Grill over medium-high heat, turning often, 10 minutes.

2. Spiced Nuts: Toss 2 cups salted mixed nuts, 1 teaspoon chipotle chile powder, 1/4 teaspoon each ground cumin and pepper, and 1 tablespoon butter on a sheet of foil. Form a packet. Grill over medium heat, turning often, 8 minutes.

3. Tomatillo-Pineapple Salsa: Toss 3/4 pound diced husked tomatillos, 1/2 cup diced pineapple, 1 each minced jalapeno and shallot, and 1 tablespoon olive oil on a sheet of foil. Form a packet. Grill over high heat, 12 minutes. Stir in some chopped cilantro.

4. Jerk Chicken Wings: Toss 6 split chicken wings, 1 tablespoon vegetable oil and 3 tablespoons jerk seasoning on a sheet of foil. Form a packet. Grill over high heat, turning once, 25 minutes. Top with cilantro and serve with lime wedges.

5. Roasted Garlic: Slice the point off 1 head garlic to expose the cloves. Coat with 2 teaspoons olive oil and season with salt and pepper. Seal in a foil packet. Grill over medium-low heat, 45 minutes.

6. Spicy Olives: Toss 1 cup olives, 1/2 teaspoon red pepper flakes and 1 minced garlic clove on a sheet of foil. Form a packet. Grill over medium-high heat, turning often, 15 minutes.

7. Quesadillas: Sprinkle shredded pepper jack cheese on one half of a flour tortilla; top with chopped rotisserie chicken and cilantro and fold in half to close. Repeat to make more; seal in individual foil packets. Grill over medium heat, turning once, 5 minutes.

8. Garlic Shrimp: Mix 1/2 stick softened butter, 1 cup chopped parsley, 2 chopped garlic cloves, and salt and pepper. Toss with the juice of 1 lemon, 1 pound unpeeled large shrimp and a big pinch of red pepper flakes. Divide between 2 foil packets. Grill over high heat, 8 minutes.

9. Lobster Scampi: Make the butter mixture for Garlic Shrimp (No. 8). Split 4 thawed frozen lobster tails lengthwise; spread the cut sides with the butter. Divide between 2 foil packets. Grill over high heat, turning once, 10 minutes.

10. Mussels: Toss 2 pounds mussels, 1 shaved fennel bulb, 8 halved cherry tomatoes, 1/2 cup white wine, 1/4 cup olive oil, a pinch of red pepper flakes and salt. Divide between 2 foil packets, leaving extra room for the mussels to open. Grill over medium-high heat, 10 minutes.

11. Gnocchi: Spread a 17-ounce package gnocchi in one layer on a sheet of foil. Top with 1 cup tomato sauce and some basil. Form a packet. Grill over high heat, 12 minutes.

12. Paella: Combine 1 cup uncooked Spanish rice mix, 1 1/4 cups chicken broth, 6 peeled large shrimp, 2 skinless chicken thighs, 2 ounces sliced dried chorizo, 1/4 cup each pimiento-stuffed olives and roasted pepper strips, and 1/2 teaspoon smoked paprika in a disposable pie pan. Drizzle with olive oil; sprinkle with pepper. Seal the pan in foil. Grill over medium-high heat, 30 minutes.

13. Portuguese Clambake: Toss 2 pounds small clams, 1/2 pound each sliced small potatoes and linguiça or andouille sausage, 8 small rounds corn on the cob, 2 sliced garlic cloves, 1/2 cup beer and a drizzle of olive oil. Divide among 4 foil packets, leaving extra room for the clams to open. Grill over medium-high heat, 25 minutes.

14. Coconut Shrimp: Toss 1 pound peeled large shrimp, 2 each chopped lemongrass stalks and scallions, 1/3 cup coconut milk and the juice of 1 lime. Divide between 2 foil packets. Grill over medium heat, 10 minutes. Top with chopped cilantro.

15. Lemon-Herb Chicken: Toss 4 skinless, boneless chicken breasts, 1/4 cup chopped mixed herbs and 3 tablespoons each olive oil and lemon juice in a bowl. Divide among 4 foil packets. Grill over medium-high heat, 12 minutes.

16. Meatballs: Mix 1 pound ground beef with 1 egg, 1/4 cup each breadcrumbs and grated Parmesan, 1 minced garlic clove and 1/4 teaspoon each salt and pepper in a bowl. Roll into 1 1/2-inch balls. Arrange in a single layer on a sheet of foil; top with 1/2 cup tomato sauce and form a packet. Grill over high heat, 20 minutes.

17. Popcorn: Combine 1 tablespoon vegetable oil and 1/4 cup popcorn kernels in a disposable pie pan. Seal the pan in foil, making a dome shape on top. (Use 2 sheets of foil, if needed, to cover.) Grill over high heat, shaking, until the popping stops, about8 minutes. Season with salt.

18. Asian-Style Ribs: Mix 1/3 cup each hoisin sauce and ketchup, 4 teaspoons Sriracha and 1 1/4 teaspoons each salt, sesame oil and rice vinegar. Coat 2 pounds baby back ribs with the hoisin mixture; place in a single layer on a double sheet of foil and form apacket. Grill over indirect heat, covered, turning occasionally, 1 hour.

19. Glazed Pork: Mix 1/4 cup peach preserves, 1 tablespoon whole-grain mustard and 1/2 teaspoon hot sauce. Season 1 pork tenderloin with salt and pepper and coat with the peach mixture; seal in a foil packet. Grill over high heat, turning, 18 minutes.

20. Zucchini and Tomatoes: Toss 2 sliced zucchini, 2 diced tomatoes, 4 smashed garlic cloves, olive oil, basil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, 10 minutes. Top with grated Parmesan.


21. Ravioli with Zucchini: Make Zucchini and Tomatoes (No. 20), dividing the ingredients between 2 sheets of foil. Top each with 4 ounces frozen cheese ravioli and form a packet. Grill over medium-high heat, 12 minutes.

22. Chorizo and Peppers: Toss 1/2 cup sliced dried chorizo, 2 sliced bell peppers, 1 sliced onion, 2 tablespoons olive oil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, turning a few times, 10 minutes.

23. S'mores Popcorn: Make Popcorn (No. 17). Toss in a bowl with 2 tablespoons cocoa powder and 1/4 cup each confectioners' sugar, crushed graham crackers and mini marshmallows.

24. Fish Provençal: For each serving, pile 1 halibut fillet, 1/2 cup canned diced tomatoes, some shaved fennel, 2 olives, 1 teaspoon each capers and chopped garlic, and the juice of 1/4 orange on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Top with olive oil and chopped basil.

25. Mexican Fish: For each serving, pile 1 tilapia fillet, 1/2 cup fresh salsa, 4 olives, and olive oil and lime juice on a sheet of foil. Form a packet. Grill over high heat, 10 minutes.

26. Mustard-Dill Salmon: For each serving, layer a few lemon slices, 1 salmon fillet and some dill sprigs on a sheet of foil. Sprinkle with brown sugar, salt and ground coriander; spread whole-grain mustard on top. Form a packet. Grill over medium heat, 12 minutes.

27. Succotash: Toss 1 pound thawed frozen lima beans, 2 cups corn, 1 diced red bell pepper, 2 sprigs thyme, 2 tablespoons butter, and salt and pepper on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Open and stir in 1/4 cup cream. Reseal; grill 10 more minutes. Top with chopped parsley.

28. Pattypan Squash: Toss 1 pound pattypan squash, 1 bunch chopped scallions, olive oil, and salt and pepper on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 15 minutes. Top with chopped basil.

29. Baby Beets: Toss 1 pound halved baby beets with olive oil and salt on a sheet of foil. Form a packet. Grill over medium heat, 30 minutes. Toss with vinegar, mint and feta.

30. Shishito Peppers: Toss 1/2 pound shishito or Padrón peppers, a drizzle of olive oil and 1/4 teaspoon paprika on a sheet of foil. Form a packet. Grill over medium-high heat, 7 minutes. Sprinkle with coarse sea salt.

31. Mexican Corn: Brush 4 ears corn with melted butter and sprinkle with cotija cheese, cayenne and lime juice; seal in individual foil packets. Grill over medium-high heat, turning a few times, 15 minutes.

32. Italian Corn: Make Mexican Corn (No. 31), replacing the cotija cheese with Parmesan and the lime juice with lemon juice.

33. Portobello Mushrooms: Toss 4 portobello caps, 4 smashed garlic cloves, 1/4 cup olive oil, 1 teaspoon red pepper flakes, salt and chopped parsley to taste. Divide among 4 foil packets. Grill over medium heat, turning once, 10 minutes.

34. Roasted Broccoli: Toss 1 head broccoli florets, 2 sliced garlic cloves, 1 tablespoon olive oil, 1/4 teaspoon red pepper flakes, and salt on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 10 minutes.

35. Cipollini Onions: Toss 1 pound peeled cipollini onions with olive oil, salt and pepper on a sheet of foil. Arrange in a single layer; form a packet. Grill over medium-high heat, turning a few times, 15 minutes.

36. Sesame Bok Choy: Toss 1 pound baby bok choy, 1 tablespoon sesame oil and 1 teaspoon each grated ginger and sesame seeds on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 15 minutes.

37. Spicy Scallions: Toss 2 bunches scallions, olive oil and a pinch of cayenne on a sheet of foil. Form a packet. Grill over medium-high heat, turning a few times, 15 minutes. Serve with lime wedges.

38. Potatoes with Bacon: Toss 1 pound halved baby potatoes, 1 chopped bacon slice and salt on a sheet of foil. Add 2 tablespoons water; form a packet. Grill over medium-high heat, 20 minutes.

39. Salt-Roasted Potatoes: Combine 2 cups kosher salt and 2 sprigs chopped rosemary on a sheet of foil. Bury 1 1/2 pounds baby potatoes in the salt mixture and form a packet. Grill over medium heat, covered, 45 minutes.

40. Spiced Potatoes: Make Salt-Roasted Potatoes (No. 39), replacing the rosemary with 1/4 cup curry powder, Cajun seasoning or Old Bay Seasoning.

41. Potato Gratin: Toss 2 thinly sliced peeled potatoes, 1/4 cup grated Parmesan, 2 tablespoons melted butter, and salt and pepper in a bowl. Arrange in 4 to 5 layers on a sheet of nonstick foil. Drizzle with 1/4 cup cream and form a packet. Grill over medium heat, 25 minutes.

42. Cheesy Garlic Bread: Mix 1/2 cup shredded Italian cheese blend, 2 tablespoons softened butter, 1 grated garlic clove and salt. Halve 1 loaf French bread lengthwise and place cut-side up on a sheet of foil. Spread with the cheese mixture and form a packet. Grill over medium-high heat, 10 minutes.

43. Toad in a Hole: Place 1 halved bacon slice on a sheet of nonstick foil. Cut a hole in the center of 1 thawed slice frozen Texas toast and place over the bacon. Crack an egg into the hole and fold the foil to seal. Repeat to make more; seal in individual foil packets. Grill over medium heat, covered, 8 minutes.

44. Plums and Onions: Toss 4 quartered plums, 1 sliced red onion, 2 tablespoons olive oil, 1 tablespoon red wine vinegar, some thyme sprigs, and salt and pepper on a sheet of foil. Form a packet. Grill over medium-high heat, 12 minutes.

45. Baby Carrots: Toss 1 bunch baby carrots, 1 chopped shallot, 1 teaspoon chopped tarragon, a pat of butter, and salt and pepper on a sheet of foil. Form a packet. Grill over medium-high heat, 15 minutes.

46. Bread Pudding: Whisk 2 eggs, 1 cup milk, 1/2 cup sugar and 1/4 teaspoon cinnamon in a bowl. Add 4 cups bread cubes and 1 cup berries; soak 30 minutes. Butter a sheet of nonstick foil and add the bread mixture; form a packet. Grill over indirect heat, turning a few times, 35 minutes.

47. Upside-Down Cakes: For each cake, mound 1 1/2 tablespoons light brown sugar and 1 tablespoon butter on a sheet of nonstick foil. Top with a pineapple ring, a maraschino cherry and an upside-down small shortcake shell. Form a packet. Grill sugar-side down over medium-high heat, 12 minutes.

48. Glazed Peaches: Toss 4 quartered peaches, 3 tablespoons brown sugar, 2 tablespoons butter, and cinnamon to taste on a sheet of foil. Form a packet. Grill over medium-high heat, 12 minutes.

49. Rhubarb Compote: Combine 2 sliced rhubarb stalks, 1 pint halved strawberries, 2 tablespoons honey and a squeeze of lime juice on a sheet of foil. Form a packet. Grill over medium-high heat, 15 minutes.

50. Apple Dumplings: Mix 1/2 stick softened butter, 1/4 cup brown sugar and 1 teaspoon apple pie spice; stuff into 4 cored apples. Wrap each in 1/2 disk refrigerated pie dough; seal in individual nonstick foil packets. Grill over medium heat, turning a few times, 30 minutes.

Cauliflower Tortillas

paleo, gluten free, eat clean

For those eating Paleo or Gluten Free, here's a yummy recipe for Cauliflower Tortillas!

Monday, June 8, 2015

6 Tips To Break Junk Food Cravings!

how to lose weight

Why we’re hooked on garbage

It’s safe to say that junk food addiction is a very real thing. The first place to look for proof is the ever-mounting pile of scientific evidence, including a study out of Sweden showing that the hormone ghrelin, which activates the brain’s reward system and increases appetite, reacts similarly to sugar and alcohol.
Then there are the increasingly decadent foods we have 24-hour access to. In his book The End of Overeating, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our gluttonous response to this crackified food as “conditioned hypereating.”
Most of this current thinking revolves around physiological factors, such as the fact our brains are hardwired to seek out highly caloric foods as a “feast or famine” instinct left over from caveman days. Unfortunately, human beings are slightly more complex than our primitive ancestors. By adulthood, most of us are a hodgepodge of neuroses and psychoses for whom a Twinkie has become a security blanket, so this urge to splurge will never completely vanish. Sure, you can retrain your body to crave healthy food, but your psyche may never stop seeking validation, Hostess style.

How to keep that addiction under control

Luckily, a well-trained body goes a long way towards helping a slightly off-kilter mind. For example, if I were to force down that aforementioned slice of Sara Lee heaven, I’d get physically sick. After years of clean eating, my digestive system has lost its ability to handle the toxic effects of a sugar hit like that, not to mention the preservatives and additives. Thanks in part to these newfound “limitations,” today I can walk away from the cake or limit myself to one or two bites—but that’s taken years of training.
But it wasn’t easy. If you’re going to break a sugar habit, it’s going to take time, patience, and willpower. But take it from a chick who used to work her way through a half a box of Cap’n Crunch for breakfast: If I can do it, so can you. Here’s where to start.
1. Clean all the junk food out of your home. 
Think of the stereotypical image of the woman getting dumped by her boyfriend and climbing into bed with a tub of Ben & Jerry’s. If that tub wasn’t in the freezer to begin with, odds are that our protagonist would have instead settled for a soak in the tub.
There’s also “unconscious eating” to worry about—when you just grab a bag of fried carbs while you’re sitting in front of the tube and stuff your face for no reason. If you don’t have access to the junk, the only bag you’ll be able to grab for will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.
2. Eat 80% clean.
Relax with that other 20%. Just because your kitchen cupboard no longer looks like a movie theater concession stand doesn’t mean you can’t live it up sometimes. If most of your diet is super tight, you’re doing great, so cut yourself some slack. When I made my first big push to clean up my diet,  Sunday was my cheat meal day. I ate like a saint 6 days a week, but every Sunday I one cheat meal. Knowing I had a cheat meal to look forward to made all the celery on the other days much more palatable.
3. Make a comforting ritual out of eating healthy.
The fact that my cheat meal was a ritual was also quite helpful. Unhealthy eating is often ritualistic—something comfortable and constant that you can depend on. Not only can you have your own cheat meal—a conscious, controlled, weekly moment of indulgence—but you can replace unhealthy rituals with healthy ones.
For example, I used to drink at least two servings of soda or sweet tea at dinner. When I realized that second drink wasn’t doing me any favors, I replaced it with a cup of water. The 21-days-to-form-a-habit thing has no scientific backing, but eventually a behavior pattern will set in. In my case, after three weeks I stopped missing that second Coke. Then, after a few more weeks I really started craving the water. 
4. Carry healthy foods with you at all times.
If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it’s pretty easy to find yourself in situations where you’re hungry and, shucks, you just have no choice but to buy a donut because that’s the only thing you have access to. You don’t have that excuse if there’s a snack in your pack. Here are a few to consider:
  • Fresh fruit (Apples, plums, pears, and stone fruit travel well!)
  • Dried fruit (It all travels well!)
  • Raw nuts
  • Whole-grain crackers
  • Shakeology packet
5. Discover new, yummy fruits and veggies.
There’s a lot of weird, healthy food out there. Sometimes, we avoid fresh produce because either we’re either bored of the same old oranges or there’s a stigma associated with particular produce. Dad just forced you to eat asparagus one too many times. If this is a problem for you, buy fruits and veggies you don’t recognize. If you don’t know how to prepare it, do an internet search for “(produce name) + recipe.” You might stumble on a new flavor that completely blows your mind.
6. Binge on healthy foods.
I’m probably the only person who will ever give you this advice since it’s a wee bit questionable. Every once in the while, something emotional triggers me and I need to eat junk. Someday I might completely conquer this urge, but not yet. When I feel this happening, I hit the fridge and “pre-binge” on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, I’m so full of broccoli or spinach that I’m not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.
You might be one of those lucky souls who just decided to walk away from the candy counter and never looked back. Good for you. I’m not one of those people. Eating right is much easier but it’s still a process. That said, the rewards are innumerable, so why don’t you set down the pudding pop, grab a peach, and join me?

Why Exercise Is So Difficult At First

Sometimes, within the first 30 seconds or so when you start exercising, you feel slow, and almost winded. But, as you ease into the workout, the movements become more comfortable. Ever wonder why that is?
University of Utah researchers found that as your body goes from standing still (or walking) to running (or engaging in other high intensity exercise), it takes a few moments for your body and cells to adapt to what your body is doing. It’s almost the equivalent of going from 0-60 in your car. If you did that, it would take a few seconds for your car’s rpms to level off and for the car to run smoothly. Your body goes through a similar conversion period because there is simply not enough energy at first.
Essentially, as you take off running, your body relies on substrates from glucose metabolism for energy (it also uses stored ATP, but this diminishes quickly). Yet, your body hasn’t fully adapted to the demands of moving your arms and legs, so it takes longer to process the substrates. In this article from Runner’s World, writer Alex Hutchinson calls the time it takes “the metabolic reactions within the muscle cells that produce aerobic energy to get up to speed” “metabolic inertia.” This is why as you ease into the workout, your body adapts to the demands for exercise and it becomes easier…at least for a little while.
You can improve the time it takes for your body to overcome the “metabolic inertia” period by exercising more. As you train, your body becomes more efficient at creating and storing energy and this in turn reduces that sluggish period so you start to dread those first few moments less and less.

Tuesday, June 2, 2015

I Love My Team

Proud coach moment right here! These ladies have worked hard all year in order to earn my annual diamond leadership retreat. This year I'll be treating my team to a trip to the beautiful beaches of Florida!
The ladies you see here are moms, wives, teachers, nurses...and yet they've made their Beachbody business successful. Not only are they changing other peoples lives, but they are changing their families lives.
So blessed to know these women and work with them over Facebook. Can't wait to hang out with them beach side in Sept and spoil them for all their hard work. 
My team is like family and I love to reward them for their efforts and hard work. Seriously, I have the best job ever!
Have you ever thought about joining Beachbody? Maybe you are ready for more out of life. I can show you how to be successful in this business. For the past 3 years I've been in the top 1% of the entire company and I can show you how to do that too. 
Want to join my team? CLICK HERE!

is Beachbody a scam, how to become a Beachbody coach