Quinoa Crunch Yogurt Parfaits

Store-bought granola usually contains a whack of refined sugar that takes your blood sugar on a roller-coaster ride. In our recipe, we eliminate the white stuff by making our granola from scratch using quinoa, oats, coconut and applesauce. Layered with fresh blueberries and a drizzle of maple syrup, it’s a gluten-free breakfast that’s easy to grab and go.

Serves: 6
Hands-on Time: 20 minutes
Total Time: 1 hour, 5 minutes

INGREDIENTS: 1⁄2 cup dry quinoa
1⁄2 cup rolled oats
1⁄4 cup unsweetened shredded coconut
2 tbsp black or white chia seeds (TRY: Barlean’s Organic Chia Seed)
1⁄2 tsp ground ginger
 1⁄2 tsp ground cinnamon
1⁄4 cup unsweetened applesauce
1 egg white
 Olive oil cooking spray
3 cups plain yogurt
3 tsp pure maple syrup, or to taste
3 cups blueberries

EQUIPMENT: 6 12-oz glass jars with lids

INSTRUCTIONS: Preheat oven to 300°F and line a 9 x 13-inch rimmed baking sheet with parchment paper. In a large bowl, combine quinoa, oats, coconut, chia, ginger and cinnamon. Stir to combine. Mix in applesauce. In a small bowl, beat egg white with a fork until foamy. Stir into quinoa mixture. Spread mixture on sheet in an even layer. Mist with cooking spray. Bake for 45 to 50 minutes, stirring every 10 minutes, until browned and almost crisp. Remove from oven and set aside to cool in tray, about 20 minutes (it will crisp up further upon cooling) Spoon 1⁄2 cup yogurt into each jar. Drizzle 1⁄2 tsp maple syrup over yogurt in each jar. Top each with 1⁄2 cup blueberries and 1/3 cup quinoa crunch. Screw on lids and refrigerate for up to 4 days.

 Nutrients per serving (1 jar of Quinoa Crunch Yogurt Parfaits): Calories: 252, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 2 g, Polyunsaturated fat: 2 g, Carbs: 36 g, Fiber: 5 g, Sugars: 17 g, Protein: 9 g, Sodium: 69 mg, cholesterol: 16 mg

Why Clean Eating is Important

Is your health your priority?  Well most people would automatically answer YES.  Most people would say that yes they do care about what they are eating, they do care about keeping unhealthy choices to a minimum.  But what I find is what people say and actually "DO" is two different stories.  I feel like I'm calling out the elephant in the room, but its the honest to goodness truth.  When it comes to your health most people are healthy when its convenient for them.  So, when you are getting ready for a wedding, a vacation or the New Year are the times when people place the highest value on health.  But the other 350 days of the year its optional.  I always hear people complain about the way they look, not having any energy, being overly tired, having bad cravings for sugar and sweets that they can't control, lack of will power, and body aches and sore muscles.  But very few people are willing to actually do something long enough for it to reverse the bad and bring in the good!"There is no such thing as a bad workout, but there is such a thing as a bad diet!"  So true, you can do Zumba, run on the treadmill, take the dog for a walk, do yoga and it's exercise!  But nutrition, you can do that all wrong.  80% of your results come from the foods that you eat.  You cannot out exercise a bad diet. I know this from my own experience. Working out 1-2 hours a day with little to no changes in my body. I thought because I worked out so much it didn't matter how I ate. Or I'd attempt to eat healthy but would still be eating processed "low fat" "no fat" crap foods!I embraced the idea of clean eating and slowly started to change my nutrition!  What happened was actually something very shocking.  I not only lost weight, but I was eating more food, more frequently but it was the RIGHT kind of foods vs the wrong ones.  I started to gain more energy and the weight naturally came off.  Not because I was dieting but because I was eating the way that God intended food to be.  Food as fuel vs comfort!!!  The more I embraced clean eating the more I was convinced that this is the best way to eat!!!  I am not dieting and I never did diet, I literally changed my lifestyle.  My food is a way of life, its healthy portion sizes, spaced every 2 1/2 to 3 hours, cutting out processed foods, and drinking lots of water.  I can eat this way no matter where I am at, of course its challenging because we live in a society that prides itself on convenience, food in a box, and low cost portion controlled diet food!  

I know so many people that do the diets where they eat pre packaged foods, count calories, and still lack energy, are not losing weight, are holding onto fat and do not feel fulfilled and satisfied.  I am and have been on a mission for the past 4 1/2 years to lead by example and to teach others that they can do it too!  So one of the biggest parts of my nutrition has been Shakeology.  And I've tried other shakes out there. You're starving 20 minutes later, you don't feel any better or full from it. 
Also, there are mornings where I am trying to get the laundry done, 3 kids dressed, myself dressed, and one kid off to school and the last person to eat is always me! That used to lead to the McDonalds drive thru- the kids pop tarts, a breakfast bar or donuts!  I would sabotage myself before the day every got started.  I would end up eating whatever was quick and easy because I was so hungry and then I would feel bloated, sick to my stomach, I would lack energy, I would feel GUILTY for not having will power to make a better choice, and I would then CRAVE more of the bad stuff!  AM I DESCRIBING YOU??  Are you on this vicious cycle of wanting to be healthy, not having enough time, and just lack of energy and will power?Well here are a few things that can help you to get on track!!!

1.  Start today, don't wait until Monday, or after Thanksgiving or after Christmas start now!  There is 2 months until Christmas which means that you can lose an average of 2 lbs per week with clean eating and even light exercise which means about 16-20 lbs by the New Year.  Can you imagine what that could do for you???  
2.  Start small- cut out the processed sugars, the refined white breads, the soda, and excess carbs.  Real your labels and stop buying foods with ingredients you cannot pronounce or understand.  1 thing each week, finish what you have, throw out candy, give away the cookies, send the Halloween Candy to work with your spouse and start fresh. 
 3.  Don't feel guilty for not buying sweets for your kids.  THEY do NOT DESERVE IT!  If it makes you feel weighed down, sluggish, and tired can you imagine what it is doing to their little minds?!?  Consider a bowl full of sugary cereal and then sending them off to school.  Can you say major brain fog and lack of attention! How can we expect our kids to eat like that and then have a good day at school.
4.  If you struggle with finding the time in your day to make healthy meals then replace 1 meal a day with shakeology. Why???  First of all shakeology is NOT A PROTEIN SHAKE which most people just throw it into that category or they compare it to all the other shakes on the market.  I want to stop you dead in your tracks and explain why it isn't.  Shakeology is a meal replacement and not a protein shake.  It has the right carb to protein ratio your body needs to stay full for 2 1/2 to 3 hours.  It has the fast burning carbohydrates with the slower burning protein to keep you satisfied.  It has a ton of natural, not processed ingredients that are going to meet your daily requirements for vitamins and nutrients. So you notice that the energy you were lacking is decreased because you are now getting vitamins and nutrients that give you energy.  Your cravings for sweets are decreased which is originally caused by vitamin deficiency and you are no longer deficient.  You are not over eating because Shakeology is portion controlled, so your portions are in check.Shakeology is not for weight loss.  It's for nutrition, and of course when you have proper nutrition you naturally lose weight!  So shakeology is something I do everyday because its convenient, it's healthy, it does not add to my grocery budget but it replaces something I used to have that was less healthy!  Its $4 a day which is on the low end of an average meal which is $4-$7 for the average healthy meal.So when you look at clean eating and Shakeology as an investment in your health how can you deny it!  It's the one thing that keeps me on track when life gets busy!  HECK there are days when I am on the go from the minute my feet hit the ground and the old me would of just not eaten at all bc I didn't have time.  Now I grab a shake and go!  Your body is the ONLY body that you are going to get.  If you don't treat it with respect now it won't do you good later on!  
5.  Lastly, look at your food as fuel and not as comfort.  When you eat, always ask yourself is this giving me energy, is this giving me nutrients or is this purely comfort and to fill a void?  There will be instances where you eat for fun, you have some cake, you do a little party with fancy appetizers and you enjoy!  But that is not an everyday occurrence. So balance the good with the bad, be flexible, be realistic and know that you are not living a boring life eating clean.  It is going to give you more health, energy and life to do the things you love!
So what are my suggestions for you?#1 if you are serious about your health and nutrition you should commit to Shakeology once a day!  You should invest in your health because when you feel better you are more confident, healthier and happier!  Then #2 you should join my next clean eating support group because I don't want you to just have 1 meal a day that is healthy I want them all to be healthy and I truly want to teach you how to make this a lifestyle vs a crash diet.  I have so many recipes, meal plans, grocery lists, crock pot meals, travel tips, vacation tips, holiday survival guides that there is no way that you won't succeed unless you don't put in the effort to change!So if I am not your coach on Team Beachbody your next step is to create a free account and click the "contact your coach" button on the site to connect with me to start your consultation about how you can improve your health and balance the good with the bad!  Your body is the only one you have, treat it like you would treat your children!  You would bend over backwards to make sure your kids medicine for an illness so why would you diminish your own health?!  

FOOD for THOUGHT!!!!

Paleo Brownies

This actually makes 16 nice sized brownies.
I was skeptical that this would bake firm enough without any almond flour, but it turned out great. Really moist.

Ingredients

• 1 cup almond butter
• 1 1/2 cup grated zucchini
• 1/3 cup raw honey
• 1 egg
• 1 tsp vanilla
• 1 tsp baking soda
• i tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp allspice
• 1 cup dark chocolate chunks

Directions

Preheat oven to 350. Mix all ingredients together. Pour into a 9x9 pan. Bake 25-30 min until a toothpick can be inserted and come out clean. For my oven, it took closer to an hour. So once you hit the 30 min mark, I'd frequently check it till toothpick is clean ;) 

3 Day Refresh

Ok, so I over did it this weekend with my eating. And I'm paying for it too bc I FEEL LIKE CRAP! My skin is breaking out, my face is puffy, my belly is bloated, I feel sluggish and exhausted. Goes to prove you feel how you eat. I ate crappy and now I feel that way. Time to eat good and clean! 
Only way to kick start back on track is to begin a 3 Day Refresh!! So today I begin day 1. Stay tuned for my results! Here's the kit & it comes with a delicious meal plan, no starving on this plan!!!

I DID IT! Finished yesterday and while my scale is broken, I do think pictures speak volumes!! I have no idea what I lost but I can FEEL & SEE  the difference! And I got to eat, I didn't starve. I just ate clean & enjoyed my daily Shakeology :)

If you would like to get back on track and have a good boost to help you get started to being healthy and fit, email me: NicoleJonesFitness@yahoo.com 

Don't wait for Jan. 1st!! Get started NOW!!

17 Pumpkin Recipes

How to choose a pumpkin
Look for small, round pumpkins in the produce section marked “pie pumpkins” or “sugar pumpkins.” It’s OK if they have blemishes, but pass on any that has bruises or soft spots. Smaller pumpkins are the best kind for cooking. Avoid the larger type that you might choose for carving jack-o-lanterns, which have stringy, watery flesh and very little flavor. If you can’t find a proper pumpkin for cooking, you can substitute any other type of winter squash or even sweet potato in these recipes.

How to roast pumpkins
Canned pumpkin puree makes it easy to add pumpkin flavor to your meals. Look for puree with no added spices. Add leftover puree to your Shakeology, as in the first recipe below, stir it into oatmeal, or freeze it in ice cube trays for later use. If you want to put in a little extra effort, and it’s worth it, you can easily make your own flavorful roasted pumpkin puree. Carefully cut your pumpkin in half with a large knife scoop out the seeds and pulp (save the seeds for roasting!), drizzle with 1/2 tsp of olive oil, season with salt and pepper if desired, and roast on a baking sheet in the oven at 350° for 35-45 minutes, or until the inside is easily pierced with a fork. To make purée, simply put roasted pumpkin in a blender or food processor and blend, adding a little liquid if needed to get a smooth texture.

We’ve created 17 different pumpkin recipes for you to try, but don’t stop there! Once you’ve tried these recipes, we think you’ll want to experiment with using pumpkin in all sorts of dishes. What are your favorite ways to cook with pumpkin? Tell us in the comments!

Pumpkin Pie Shakeology
Make your Shakeology taste just like pumpkin pie! This healthy smoothie has a full serving of pumpkin, and tons of fiber to keep you satisfied for hours. Get the recipe.

Pumpkin Muffins
One of our Social Media Strategists, Amanda Meixner, came up with this delicious, high-protein recipe for healthy pumpkin protein muffins that are just perfect for Fall. Let us know what you think! Get the recipe.

Pumpkin Spice Latte
This pumpkin spice latte has half the calories of your favorite fall treat from the coffee store chain. Get the recipe.

Roasted Pumpkin Salad with Lentils and Goat Cheese
This hearty salad topped with lentils and fresh pumpkin is perfect for fall and winter months. In other seasons, replace pumpkin with sweet potato! Get the recipe.

Pumpkin Brown Rice Risotto

Risotto is comfort food, pure and simple, but it can be loaded with high-fat ingredients. That’s why we created this delicious, lighter version with pumpkin, sage, and brown rice. Get the recipe.

Vegetarian Pumpkin Curry
Don’t be intimidated by making your own curry! Our recipe makes it easy to prepare and oh-so delicious. This simple dish of pumpkin, bell peppers and fragrant fresh basil and coconut milk is ready in just 25 minutes. Get the recipe.

Pumpkin Chili
Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving! Get the recipe.

Chicken Baked with Pumpkin
This casserole with savory bites of lean chicken breast, pumpkin, and fresh herbs has a whopping 25 grams of protein per serving and only 182 calories. Get the recipe.

Pumpkin Quesadilla
This is not your average quesadilla! It is stuffed with pepper jack cheese and spiced pumpkin puree and topped with all the trimmings. All for only 269 calories per serving. Get the recipe.

Roasted Pumpkin Seeds
For a crunchy, salty snack, try these pumpkin seeds! Get the recipe.

Pumpkin Pizza
Create this beautiful gourmet pie for your next family pizza night and listen to the oohs and ahhs! Making fresh roasted pumpkin puree is totally worth the effort, but canned puree tastes great too! Get the recipe.

Cauliflower Pumpkin Au Gratin 
This combination of cauliflower and pumpkin sauce has all the comfort of a creamy casserole without the fat. Get the recipe.

Roasted Pumpkin, Sweet Potato, and Brown Rice Pilaf
This colorful side dish packed with vegetables is hearty enough to be your main course! Get the recipe.

Paleo-Friendly Pumpkin Bread
Warning: the scent of this paleo-friendly pumpkin bread wafting from your kitchen will make family and neighbors come running for a slice. Get the recipe.

Pumpkin Coconut Custards
Step into fall with these pumpkin custards made with cinnamon, ginger, nutmeg, and a touch of coconut extract. Get the recipe.

Pumpkin Cookies
Bake a batch of these yummy pumpkin oatmeal cookies with raisins and pecans. Only 103 calories for two! Get the recipe.

Peanut Butter Shakeology Cups
Peanut butter and chocolate combine in a healthy version of this classic candy made with Shakeology. Get the recipe.

Flab to Fab Challenge!

I am looking for 10 women to join my upcoming 21 Days Flab to Fab challenge. We begin Monday Oct. 27th so we can be finished before the business of Thanksgiving starts!

21 Days, a dialed in fitness program, a dialed in eating system with zero room for failure, my support, my coaching, and a team of other women on the same journey as you! Oh yah, and you will pay $4.66 a day for just 30 days. THAT IS IT.

You will also have a chance to win weekly prizes such as skin care products and workout gear!!

We are going to get fab from the inside out! Email me for more information: NicoleJonesFitness@yahoo.com

I am excited to see what sort of crazy results we can get together!

Black Bean Chili Recipe

It's National Vegetarian Day! To celebrate, I'm sharing a Black Bean Chili recipe! Also 21 Day Fix friendly, this would count as 1 red, 1 green, and 1 orange per serving!

This hearty chili is great for dinner and reheats wonderfully for lunch.

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 6 servings

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic vegetable broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.