Spaghetti squash with meat sauce

After a busy morning of cleaning inside and out, gardening, and general Trevor chasing, I had no time for a complicated lunch menu. This clean, healthy, and satisfying meal is ready in 15 minutes, and the best part is that I will also have leftovers for three days of lunch at school! This is a family friendly meal, but I admit that no one shared it me today. Bill was out doing errands and picked up his own thing, and Trevor has been on a turkey sandwich kick that's just not worth fighting. However, he has enjoyed this meal for dinner on many occasions.



Here's how:
1. Cut in half and start the squash in the microwave for 14 minutes after scooping out the seeds. I get the best results when I cook only half at a time so that it can lay flat.
2. Brown ground turkey adding your favorite spices- Italian seasoning, garlic salt, minced onion.
3. Drain extra liquid from meat and add a jar of clean spaghetti sauce. Clean sauce means that it has only recognizable ingredients and no sugar.
4. By now the squash is ready. Use a fork to scrape the sides and transfer to serving dish. I usually get two servings from each half of the squash, total of four.
5. Top with parmesan cheese and enjoy!

Fun and easy oatmeal cookies

Probably the simplest cookies you will ever make in your lifetime! Mix the first two ingredients- 1 cup oatmeal and one banana (I actually used one and a half bananas), using your hands to squish it all together. This was Trevor's favorite part. Add chips or raisins, your choice, and drop spoonfuls on cookie sheet. Bake 15 minutes at 350 degrees. I let them cool in the fridge to save them for dessert, and they were a huge hit! This recipe makes only 6 cookies, perfect for my small family.

Creamy buffalo chicken soup

When I saw this recipe, I knew immediately I'd have to try it. You see, Bill is a huge wing fan. I'd say it's his favorite food, though he probably wouldn't admit that. He has been such a good sport about trying new dishes since I started the whole Clean Eating thing, and this one was definitely for him. It might not be entirely clean, hello Frank's Red Hot Sauce, but it's close enough. I doubled the veggies and used whole wheat noodles and light cream, otherwise followed the recipe as given. It was really easy, and we both liked it. I expect the leftovers will be even tastier than the first time around:)

Honey soy chicken

OMG!! This was so easy, cheap, and Yummy! You'd think we would have had leftovers with a small family of three, but not this time. Everyone had seconds, or thirds. I served it over cauliflower rice which was perfect to soak up the amazing sauce. This recipe is definitely going into the regular rotation! The one thing I suggest changing is trading olive oil for vegetable oil in order to keep it clean:)

Nana's slow cooker rump roast

OK, truth be told this recipe doesn't come from my grandmother, but while eating it I felt like I was traveling back in time to childhood meals at Nana and David's. Yum! She would be proud of this one, and I bet my method of making it in the slow cooker is so much easier than anything she ever made;) I followed the recipe, so even thought I forgot to include the stick of butter in the photo I did not forge to include it in the sauce. I also added a sliced onion and carrots to the mix for the last two hours of slow cooking. Everyone loved it and wanted more, including Trevor. Bill even agreed that this would be something great to make when we have company. It needs dinner rolls or some cauliflower rice to soak up all that good sauce. I'm excited for the leftovers tomorrow!

Broccoli chicken mac and cheese

Why this recipe? Because everyone in my family LOVES macaroni and cheese, and I'm still searching for the best way to clean it up and make it a healthy meal. This may very well be the one I've been waiting for, though you know I did make a few adjustments:

• Use less pasta to make room for more broccoli and chicken. I used about 7oz of pasta and the whole package of chicken and
  bag of steamed broccoli. 
• Steam the broccoli for about a minute less that suggested, otherwise it will fall apart when you stir it all together. 
• Use about twice the suggested amount of Greek Yogurt.
• Use whole wheat flour instead of all purpose.

Parmesan zucchini spaghetti squash with pine nuts

I followed this recipe pretty closely, however I added sliced chicken because I wanted to have it as a meal, This way I would have complete lunches with the leftovers. Also, I used shaved parmesan instead of shredded, which wasn't the best idea. Some bites were cheesy, but others were not. Grated would have been more evenly distributed.
 I did like it, but I admit that I missed tomato sauce. I think it's an addiction or something! Maybe add some pepper flakes if you like things on the spicy side. 

Apricot BBQ slow cooker meatballs

I pretty much followed this Recipe, except I wasn't sure how much meat they were suggesting so I just mixed a pack of ground pork with a pack of ground beef, probably about 3 pounds total. I guessed that I should double the other ingredients in the recipe, and then added even more sauce. I used the whole jar of apricot preserves, 10 oz, and half the jar of BBQ sauce, about 8 oz. It worked out well for me to make the meatballs the day before and freeze them, then I could just add the sauce and turn it on in the morning so it would be ready for dinner.
The important part for me was to use apricot preserves and BBQ sauce that are all fruit, no added sugar or preservatives. I'm not thinking of this as a weight loss meal, but it is clean. Maybe next time I will try it with ground turkey, but I wanted to know how it is "supposed" to be before playing around with it that much. I served it with cauliflower rice, which was great for soaking up the extra sauce. They were so good, we almost ate them all before I could take a picture!

Beachbody On Demand

Beachbody is about to launch a new program next week that I have been able to preview this month because of my coach status. Gotta love the perks of being a Beachbody Coach! Anyway, the new program is called Beachbody On Demand, and it's brand new. Through this program you will be able to instantly stream all of the workouts in the Beachbody Digital library to your computer, phone, or whatever you use to access the internet. All you need is a connection, and you've got an entire library of workouts at your fingertips. It also includes digital versions of the workout calendars and program guides, including meal planning, so you have everything you need to get you on track for success.
The Digital library will be updated monthly, so you will always have something new to try. It's perfect for my friends who have "workout ADD" and don't like sticking to one program. Also people who travel lots will love the easy access. All you need is an internet connection! I like it because I can sample programs that I don't own and see if it might be good for my next round.

Which workouts are included?

• P90X base and deluxe kits
• P90X2 base and deluxe kits
• P90X3 base and deluxe kits
• P90X one on one volume one
• Insanity base and deluxe kits
• Insanity: The Asylum volume one
• Turbofire
• Brazil Butt Lift base and deluxe kits
• ChaLEAN Extreme
• Ten Minute Trainer
• Hip Hop Abs

You also get a sneak peak at select workouts from the newest programs, so you can try them before purchasing the DVD sets. 

• 21 Day Fix- Total Body Cardio Fix
• 21 Day Fix Extreme- Plyo Fix Extreme
• PiYo- Sweat
• Focus T25-Alpha Cardio
• Insanity Max 30- Sweat Intervals
• Body Beast- Build Chest and Tris
• P90- Sculpt A

And they will be adding new workouts monthly to keep it fresh:)

So, if you are like me, you want to know how much it costs. All you need is Beachbody Club membership, which costs $2.99 per week but is billed quarterly at $38.87. You can cancel anytime, and there is no contract or commitment. With Club membership you instantly have access to the customized meal planning feature, with grocery shopping lists and the ability to note if you have food allergies or other foods to avoid. Most importantly, you get me as your coach, and I who will help guide you in reaching your goals through challenge groups or personalized check-ins, whatever works best for you. With club membership you also get 10% off of all Beachbody products, including Shakeology, workout programs, and supplements. How sweet is that? If you already have Club membership, then when you log into your account on March 2nd, you will have access to this program:)

Another option is to go the route of a challenge pack. This will give you 90 days of Club membership and a month of Shakeology for only $140. Shipping costs $2, which is a huge savings from the usual $15 shipping fee on single bags of Shakeology.

Check out the short preview video here. 

My next Challenge group begins on March 16. Are you ready to commit to getting in shape for the warmer weather. It's coming our way, ready or not! Check out my post to find out more about Challenge Groups, or message me for details. 

Quick and easy stir fry

This one lives up to it's name, and I loved the crunch from the peanuts. Next time I might use two packages of slaw mix instead of one just to up the vegetable/protein ratio, and I also think it would be nice with a bit of lime juice at the end. People who like spicy stuff may want to add some pepper flakes, but I didn't in case Trevor was going to have some. It's definitely something I will make again:)

Creamy broccoli white bean soup

Sick day home for Trevor and me, so I wanted to make something simple but also super healthy for lunch. This soup is just what the doctor ordered. Recipe

Whole wheat banana pancakes

My house is full of pancake lovers, and I am always looking for different healthy ways to make them. When this recipe came to my attention I was thrilled! Lots of the recipes that I find for banana pancakes end up more like crepes or something "like" a pancake. These are actually pancakes! And they do not disappoint. Chocolate chips are optional;) Recipe

Pumpkin coconut bars

Yum! These are some good bars. One thing I really liked about them was the consistency. Sometimes these types of flourless bars end up a bit mushy or more like pudding, but these came out a bit more solid. They were very easy, and can be made in just one bowl- no food processor needed. I followed the recipe closely, but added dark chocolate chips instead of breaking up a candy bar. I will certainly revisit this recipe:)

Spicy cheddar-jalapeno dip

We're heading over to a friend's place for an afternoon of football watching, and I'm taking my own advice: Bring something clean that you will enjoy eating. This dip does the trick with an entire bag of baby spinach and a head of cauliflower; there will be very little guilt enjoying this. I used Greek yogurt instead of mayonnaise and will heat it up once we arrive at their place. But I did sneak a taste, and now I am eager to get on the road;)

Recipe link

Quinoa, squash and broccoli salad

A friend suggested this salad to me, and right away I knew I had to try it. It's packed with veggies and protein, plus a little cheese. What more could I ask? I made my own quinoa in chicken stock. And I switch the feta cheese for goat. The one real change that I made was trading the cranberries for raisins. Cranberries always have added sugar, which I avoid, but raisins are clean. This might not seem like a big change, but it was. Though I did enjoy it, and will totally make it again, it was missing a little kick. Maybe next time I will add some lemon juice or play with the dressing a bit. There's not much of a dressing, just balsamic vinegar. Also excited that lunch is made for the next few days:)
Here's the recipe.

Peanut butter lentil soup with bulgur wheat and spinach

This soup is true comfort food. It's warm and really filling. The peanut butter is what really makes it yummy. I admit that I wasn't sure I'd like it so much. Lentils are fine, but nothing for me to get excited about. However I was not disappointed and had to go back for another serving. I will be happy to have this for lunch later this week as well.
Mostly I followed the recipe, but since I made it quickly in the morning before school I did not heat the vegetable stock or water as instructed. It didn't seem to matter:)

Insanity Max 30

     I first began my health and fitness journey with Focus T25 DVDs that I borrowed from my coach. I was hesitant to invest in a program if I wasn't going to like it or stick with it. Needless to say, I loved it and got my own set for Xmas. Why did I love it? One huge reason- the workouts are only 25 minutes long. But probably even more of a factor was Shaun T. He is such a special person: positive, funny, cheerful, motivating, and a fine physical role model;)

     Insanity was a program that I had heard about, but it was never something that I thought would be right for me. I figured it would be too hard, and some of the workouts are quite long. I had no reason or desire to even try it. Then Insanity Max 30 came out. Only 30 minute workouts, no equipment, and Shaun T promised to get me even better results. So I put my faith in him, and ordered it on the first day it was available. It didn't hurt that some of my friends were doing it too, and we were excited to be in another challenge group together, this one dedicated to just those who were doing Insanity Max 

30. 

   Fast forward 30 days. I have loved every minute! The workouts are really hard, but the whole idea is that you do as much as you can to "Max Out" (take a break) then get back in and continue the best you can. There is a modifier who does a low impact version of everything, and I follow that for some of the drills that I'm not yet able to do or when I'm just not feeling up for the full on workout. 

    This challenge began in early December, which means that I have been doing it all through the holidays. Which also means that I did not stick to the diet plan as much as I normally would have. I enjoyed lots of "cheats" including but not limited to real NY pizza, ice box cake, candy canes, peppermint bark, cupcakes, chocolate babka, truffles, macaroni and cheese, Ben and Jerry's... I'll stop before I embarrass myself further. 

   So how'd I do? I honestly would have been happy to simply break even, but in spite of my holiday indulgences and a few sick days when I could not workout I still made good progress! I lost a total of 7 inches- 3 of those from my waist! This workout is like my soul mate of workouts. Seriously, if I can cheat like that, skip a few workouts, and still make progress?! Imagine what can happen when I am more careful with my food choices! I can't really help being sick. That's just something I've got to live with and take the breaks when I need them. My success has me super motivated for the next 30 days, which will include my 45th birthday. What better gift to give myself than the gift of health and fitness? 

     Contact me if you would like help and support making some changes of your own. I would be more than happy to help:) Email me at hbalshem@gmail.com or find me on facebook.

Roasted eggplant and tomato gratin

It's been a while since I found a new recipe worth sharing, but this is a good one! I am such a fan of all Italian food, especially anything parmesan. However theses types of dishes are rarely "clean," and I am so happy to have found a healthier vehicle for sauce and cheese. Ha ha!
I did follow the recipe, except I was not in the mood to make my own sauce, so I used a jar of Simply Enjoy from Giant. It's one of the cleanest sauces that I have found, and also one of the cheapest- not usually two things that go together. I wasn't able to cut the eggplant as thin as they suggested, but if I had it would have been even better. Enjoy! 

Recipe

What is a Challenge Group?

Way back before I started with my health and fitness journey, I had this good friend and neighbor, Cindy, who would join me for the occasional walk in the evenings. At first it was our only form of exercise, at least for me it was my only "workout." Over time, I started noticing Cindy changing. She was happier, more cheerful, and also getting thinner. When I asked her what was her secret, she told me about a Challenge Group that she was participating in that included clean eating, meal planning, workouts, and drinking these shakes. It sounded like a lot of commitment to me, and I just wasn't ready.  But Cindy just kept on improving her life and making progress towards her health and fitness goals, while I got more and more depressed about mine. I decided it was time to commit, and Cindy got me started.

Fast forward only two months, and people started noticing the same changes in me, and they wanted to know how they could get that same success. That was over a year ago, and since then I have become a coach and started leading my own challenge groups. I am so thrilled to be helping my friends and family to improve their lives! How lucky am I that people trust me to guide them through their health and fitness journey?

So, how did I do it? What's this challenge group business all about?
Challenge groups are closed facebook groups; only the members can see what is posted. I usually begin a new 60 day group each month, and it is filled with all kinds of people- from some just getting started to those who have experienced success but like the accountability of the group to keep them on track. Either way, the challengers all commit to the same things: working out, eating clean, and drinking Shakeology once a day. Not everyone does the same workout program; I help them choose the one that best fits their goals, fitness level, and lifestyle. Challengers have my support along with my team of successful coaches. We help teach you about making the best food choices, menu planning, recipe suggestions, scheduling your workouts, managing stress eating, eating out at restaurants, etc. Possibly the best part of the group is the feedback that you get from the other challengers, people who are experiencing the same challenges and helping you to find ways to stick with it. We are here to answer questions, and share in your celebrations. It's OK to brag in a challenge group! In the group you get a ton of positive feedback, and support while you learn how to make healthy changes that will last a lifetime. To me, the group is like a Fitness Family.

If you think you are ready for a challenge group, or would like more information, find me on facebook or email me at hbalshem@gmail.com.