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Southwest Chicken and Black Bean Salad

sal·ad/ˈsaləd/Learn to pronouncenoun

  1. a cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.

The key to really good and good-for-you salads is making sure you have all macros: carbs (vegetables), protein and fats (oils, avocado, cheese).

Ingredients

  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. lemon pepper
  • 4 tsp. extra-virgin olive oil
  • 2 cups black beans
  • 3 cups sliced orange bell peppers
  • 3 cups sliced red bell peppers
  • 1 cup thinly sliced red onion
  • 2 cups chopped tomatoes
  • 3 cups sliced grilled chicken breast
  • ½ cup shredded sharp cheddar cheese
  • 1 cup chopped fresh cilantro

Instructions

  1. To make dressing, combine vinegar, lemon juice, and lemon pepper in a medium bowl; whisk to blend.
  2. Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
  3. Evenly layer beans, bell peppers, onion, tomatoes, chicken, cheese, and cilantro on top of dressing in jars. 
  4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving. 

Credit: Beachbody blog

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Breakfast Health Recipes

Banana Berry Smoothie Bowl

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Strawberry Whey Shakeology
  • ¼ large banana, cut into thick slices
  • ¼ cup fresh or frozen blackberries
  • ¼ cup fresh or frozen blueberries
  • 2 Tbsp. unsalted sliced almonds
  • 1 tsp. chia seeds
  • 2 tsp. unsalted pumpkin seeds (pepitas)

Instructions

  1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
  2. Place smoothie in a medium bowl. Top with banana, blueberries, blackberries, almonds, chia seeds, and pumpkin seeds; serve immediately.

Categories
Breakfast Health Recipes

Sheet Pan Sweet Potato & Eggs breakfast

Ingredients:

  • Parchment paper
  • 2 medium sweet potatoes, cut into 1-inch cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 medium red bell pepper, chopped
  • 1 cup black beans, drained, rinsed
  • 1 cup corn kernels
  • 1 Tbsp. + 1 tsp. olive oil
  • 1 1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground smoked paprika
  • 1/2 tsp. sea salt (or Himalayan salt), divided use
  • 1/2 tsp. ground black pepper, divided use
  • 8 large eggs
  • 2 Tbsp. finely chopped fresh cilantro

Instructions:

  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
  4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes. 
  5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
  6. Garnish with cilantro; serve immediately. 

Credit: https://www.beachbodyondemand.com/blog/sheet-pan-sweet-potato-hash-with-eggs

Categories
Health Recipes

Sweet Potato Stew

***USES INSTANT POT***

Ingredients:

  • Chuck Roast
  • Sweet Potatoes
  • Onions
  • Jalapenos
  • Tomatoes
  • Mixed veggies (frozen)
  • Beef Bouillon
  • Garlic
  • Salt & Pepper

Instructions:

  • Sear roast in instant pot.
  • Add 1.5 cups water and cook for 30 minutes.
  • Add vegetables, spices + 1 cup water.
  • Cook for 10 more minutes, allow natural release.

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Sweet Potato Hash

I call this the healthy hamburger helper. It’s fast, clean & delish!

Ingredients:

  • Lean Ground Meat (most would choose turkey but Texas girls choose beef)
  • Cubed sweet potatoes
  • Diced Onion
  • Minced Garlic
  • Herbs/Spices of choice
  • Olive oil

Instructions:

  • Brown meat, drain & set aside.
  • Heat olive oil & garlic in pan.
  • Add in sweet potatoes, onions and spices, drizzle/spray olive oil over. Cover & cook on med/high heat.
  • Flip after 5-10 minutes, cover & cook again.
  • Keep saturated enough with olive oil to keep veges from burning. Cook until potatoes are softened, add meat back in.
  • Serve, put extra portions in Tupperware for lunch tomorrow and devour dinner! 
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Mini Meatloaf Muffins

Ingredients:

  • 1 lb lean ground turkey (or chicken or beef)
  • 1 small onion chopped
  • 1 green pepper chopped
  • 1/2 cup tomato sauce (sugar free if possible)
  • 1/2 cup rolled oats
  • 1 egg
  • Salt, pepper, garlic powder to taste
  • Non-stick cooking spray

Instructions:

  • Preheat oven to 350 F.
  • Mix all ingredients in a bowl. Save a little tomato sauce to top the loaves.
  • Spray a muffin tin with non-stick spray and fill 8-10 cups with turkey mixture.
  • Top each cup with remaining bit of tomato sauce.
  • Bake for 30 minutes at 350 F.

Tips:

  • Use low sugar ketchup/tomato sauce.
  • Add mustard / Worchestire for extra yum!
  • Consider baking & mashing a few potatoes to add as a topping.

Credit: https://www.mamacheaps.com/mini-turkey-meatloaf-21-day-fix-dinner/

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5 things you need to budget for in August

Every month brings different problems for your budget. here are 5 things that might need to be added to your August budget:

  • School
    • Supplies
    • Clothes
    • Lunch money
    • Sports items
    • Medical – Physicals / Vaccinations
  • Last minute fun
    • Are you going on one last trip? One last camping trip or family visit?
  • Wardrobe refresh
    • We already mentioned school clothes, but you might need some things for the new season, whether it’s personal or for career.
  • Christmas
    • It’s going to come up whether you plan for it or not. Consider setting aside a little cash each check to use for Christmas shopping!
  • Birthdays
    • We almost always forget to budget for birthdays even though they come up at the same time each year. Check your calendar- you may be buying presents, going to a party or just out for a meal!
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$73,034 in debt paid off this July!

$73,034!

That’s how much non-mortgage debt our clients paid off in July!

Isn’t that inspiring? We are so excited for them. A lot of people think getting on a budget will restrict them. In actuality, it gives you freedom to spend because you KNOW exactly how much you have and you know everything is covered! That allows you to let the stress and anxiety melt away. Of course, getting out of debt is one of our first goals with your budget.

We coach 1-1 virtually & in person. Check out this fun photo of our client who has taken a second job to make extra money in order to get out of debt faster!

We’re Dave Ramsey master certified financial coaches so we quote him all the time. He has this joke we love:

Do you know what you have when you don’t have payments?

-Pause for effect-

Money!

If you still have debt, do this quick exercise: Add up your monthly minimum payments. Then, imagine what you could be doing with that money.

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Focus on Fitness

Our workouts focus on building confidence, transforming jiggle into muscle, melting fat. We also work on balance, flexibility and building a strong core to support your active life! And most of all, we have fun!

We’ve been working hard to get all of our ladies feeling strong and confident. We’ve celebrated 10 pound weight loss, a 2 dress size reduction, a butt lift (the natural kind) and more.

We work out every Monday, Wednesday & Friday at 630 & 9. Once school starts, we’ll move to 630, 845 & 930. Click here to sign up!

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Are you showing up for future you?

This week in our group coaching program, we’re talking about choosing long-lasting well-being over instantly-gratifying false pleasures. Craig Groeschel has a great quote to start us off:

Choose your pain: the pain of discipline or the pain of regret.

Craig Groeschel

You see, both regret and discipline are painful, aren’t they? The pain of discipline shows up when you say NO to the ice cream. The pain of regret shows up AFTER when you feel bad physically and mentally.

In our lives we are constantly bombarded with all sorts of options for false pleasure.

With our food, we can have any sort of sugary, carby, cheesy goodness. It seems great, it’s instantly gratifying because our brains tell us this is good. But then what happens? That pleasure vanishes and is replaced by bloat, stomach aches, not sleeping well, health problems and, probably, regret.

With our spending habits we can instantly feel good by buying something. We have this term “emotional spender.” But, what happens a bit after we’ve spent that money? We lose that quick high for debt, for clutter, for having to stress about money or check our balances at the register.

But, when we choose being WELL, when we choose making GOOD choices, we have to tell our toddler selves no in the moment. But, what do we get instead? We get really long lasting benefits.

When we make the choices to eat well and exercise we get benefits like feeling good, being proud, being able to wear all of our clothes, getting good reports at the doctors, better sleep, better sex and more!

When we make the choices to budget and tell out money where to go, we get benefits like getting debt free, getting to keep more of our money, going on vacation, being surrounded with things you love and even being about to be generous!

The false pleasures are liars. They make you think you’re happy, but it’s a temporary and false happy compared to the joy of being the person you want to be.

So, next time the opportunity presents itself, as yourself which you want: instant gratification or long-lasting well-being!

If you need any help with this, set up a 15 minute consultation with us. We are here to help.