Wednesday, December 9, 2015

Baked Pesto Chicken - 21 Day Fix Approved



Baked Pesto Chicken - 21 Day Fix Approved


I love pesto!  it is easy to make and has that yummy salty flavor.  It gets is tangy salty flavor from the Parmesan cheese and that nutty taste from the pine nuts.  I like to toast the pine nuts in in a skillet prior to adding them to be processed.  If you toast them, make sure they are completely cooled before you add them to your basil pesto mix. 

21 Day Fix Approved
21 Day Fix- Baked Pesto Chicken


This is a great way to dress up your chicken! 

Here is another great 21 Day Fix way to make your chicken-  Thai Coconut Curry Chicken!

Homemade Basil Pesto Ingredients

2 cups fresh basil leaves, packed
1/4 cup freshly grated  Parmesan cheese
1/2 cup extra virgin olive oil
1/4 cup pine nuts
2 garlic cloves, minced (about 3 teaspoons)
Salt and freshly ground black pepper to taste

Directions
Place basil, Parmesan, pine nuts salt and pepper in food processor and pulse to get the basil and the nuts chopped up. 
Drizzle in olive oil while the processor is turned on until desired consistency is reached.



Baked Pesto Chicken Ingredients 

4 - 4 oz boneless, skinless chicken breast pieces
1/2 cup Pesto recipe
3 plum tomatoes, sliced
Optional: 2 ounces shredded mozzarella cheese
21 Day Fix Approved
Directions
Preheat oven to 400° F. 
Line baking sheet with heavy-duty foil. or spray baking dish with cooking spray.
Place chicken  prepared baking sheet or dish and spoon on 2 tsp of pesto on each breast and top with 2 slices of tomato.
Bake for 20 to 25 minutes or until chicken is no longer pink in center. Remove from oven and top with OPTIONAL 1/2 of a blue container of mozzarella cheese and bake for an additional 3 to 5 minutes or until cheese is melted.

Serve chicken breast over 1 yellow of cooked, gluten free, bow tie pasta that has been drizzled with 1 tsp olive oil and seasoned with a little salt and pepper.  

This dish makes 4 servings with a little extra pesto to have in the refrigerator.  1 serving is 1 Red, 1 yellow, 1/2 blue if no mozzarella cheese is used and 1 blue if you top your chicken with cheese and 2 tsp.  I love to serve this with steamed asparagus or broccoli!

Monday, December 7, 2015

21 Day Fix Approved- Broccoli Cheese Soup


21 Day Fix Approved-  Broccoli Cheese Soup


To me a bowl of soup is just super satisfying and comforting anytime of the year, but especially on a cold winter day.   Eating steamed broccoli get boring, so I like to make up a pot of this soup and have it on hand!  Sometimes I add a blue container of cheddar cheese for that extra salty/ creamy goodness!  If you LOVE soup and are looking for another great, simple soup that works in the 21 Day Fix Meal Plan, try this Zucchini Cashew Soup!  Broccoli is also SO NUTRITIOUS for you!  There are so many benefits to adding broccoli to your meal plan more than once a week!  Check out this informative blog about this amazing green superfood....  42 Science- Backed Health Benefits of Broccoli .


Broccoli Soup with Added Cheddar
21 Day Fix Approved- Broccoli Soup with added Cheddar


Ingredients
3 tsp Extra Virgin Olive Oil
1 1/2 pounds fresh broccoli
1 large onion, chopped
1 carrot, chopped
Salt and freshly ground black pepper
4 cups low-sodium chicken broth


Directions
Heat olive oil in a medium sized pot.
Add broccoli, onion, carrot, salt and pepper and saute until onion is translucent, about 6 minutes. 
Add the chicken broth and bring to boil.
Simmer uncovered about 15 minutes. 
With an immersion blender, puree the soup. 
Add salt and pepper, to taste.

1-1/2 cup is one green container on the 21 Day Fix meal plan.  I like to put one blue container of cheddar cheese on top of mine and mix it in for Cheddar Broccoli Soup.  :)  

Need help with your fitness goals? Email me at smdiehl03@gmail.com and lets chat!




Wednesday, December 2, 2015

Eat Clean- Sweet Potato Pie Bites


21 Day Fix Approved- Sweet Potato Pie Bites


I love sweet potatoes.  This holiday season I made my first sweet potato pie and I loved it better than I do pumpkin pie.  I made a healthy version and I kept thinking that these would be so great with out the crust-  and would count as a delicious yellow container if you are following the 21 Day Fix!  Also, check out this other fun way to make Sweet Potatoes for that yellow container

Here is what I did-

Sweet Potato Pie Bites- Great for the 21 Day Fix

Ingredients
1 to 1-1/2 large sweet potato,  baked with the skin on.
1/4 cup melted coconut oil
3 egg whites plus 1 full egg
1/3 cup pure maple syrup
1-1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground clove

Directions
Preheat oven to 375 degrees and spray your muffin tin with cooking spray.
Peel the cooled sweet potato after it is baked.
Cube into 1" pieces and place in a large bowl.
Add in the coconut oil, eggs and seasonings.
Mix well with a mixer.
Spoon mixture into muffin tin until 2/3rds full.
Bake for 20-25 minutes until done

Enjoy!
 If you want help with the 21 Day Fix meal plan- email me!  smdiehl03@gmail.com

Tuesday, June 2, 2015

Homemade Low Sugar Barbecue Sauce


Homemade Low Sugar Barbecue Sauce 

I love Barbecue!  Sometimes the bottled sauces have way too much sugar in them though.  Easy way to fix that?  Make you own from scratch!  I took my mother's recipe and modified it a little and added a touch of smokey flavor with the 21 Day Fix Smokey Southwestern Seasoning.  I hope you enjoy!



Ingredients
2 cups Sugar Free ketchup (or no sugar added)
2 cups tomato sauce
1/4 cups brown sugar
1 1/4 cups red wine vinegar
1/4 cup  molasses
1 Tbsp 21 Day Fix Smokey Southwestern Seasoning
1/2 teaspoon celery seed
1/4 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1 teaspoon Himalayan salt
1 teaspoon coarsely ground black pepper


Directions
In a large saucepan over medium heat, mix together the ketchup, tomato sauce, brown sugar, red wine vinegar, and molasses. Add in the 21 Day Fix Southwest Seasoning, celery seed, cinnamon, cayenne, salt and pepper.

Reduce heat to low, and simmer for up to 20 minutes. For thicker sauce, simmer longer, and for thinner, less time is needed. 

21 Day Fix Approved- Mac N Cheese


I am a sucker for comfort food.  There is just something so... comforting about Mac N' Cheese!  It has been my ultimate go-to comfort food.  However, it is not the greatest thing to be eating when I am trying to be fit and healthy.  So what does a girl do when she has a huge craving for some Mac N' Cheese?  She modifies her favorite home-made recipe and adds in some broccoli for that extra awesomeness.   Unsweetened, unflavored almond milk replaces regular milk in this one and I find it does a great job.  :)  so sit back and curl up with a bowl of this and ENJOY.



Ingredients:

12 oz Brown Rice or Quinoa Elbow or Cork Screw Pasta
1 1/2 tbsp coconut oil
1/4 cup minced onion
1 tsp minced garlic
2 tbsp flour
1-1/2 cups Unsweetened/Unflavored Almond Milk
1 cup fat free chicken broth
8 oz (2 cups) reduced-fat sharp cheddar
salt and fresh pepper to taste
16 oz fresh broccoli florets
1/4 cup seasoned bread crumbs
Olive Oil Cooking Spray

Directions:

Preheat oven to 375°.
Prepare pasta and broccoli together in a big pot of salted water, following the package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with Olive Oil cooking spray.

In a large skillet, melt coconut oil over medium low heat then turn down your flame to low . Add garlic and onion and saute over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; simmer about 5 minutes or until the sauce becomes smooth and thickens up. Season with salt and pepper.

Now add your cheese and mix well until it is nice and melted. Add in your macaroni and broccoli and mix well. Spoon into your prepared baking dish and top with grated cheese and breadcrumbs.

Bake for 15-20 minutes.  You have the option to broil a few minutes to get the top golden and crispy. 

To serve, I use my green container.  This counts as 1 yellow, 1/2 green and 1 blue and a tsp. 

Wednesday, April 29, 2015

Tropical Banana Ice Cream- 21 Day Fix Approved


Tropical Banana Ice Cream- 21 Day Fix Approved

I sometimes get the craving for ice cream.  I also don't want to blow my nutrition!  So I make this!  Tropical Banana "Ice Cream" with Mini Chocolate Chips!  It is delish and it satisfies my ice cream craving and one serving is only 1 purple and 1 orange! 


21 Day Fix Approved- Tropical Banana "Ice Cream"



Ingredients

2 large, ripe bananas
1/4 cup plain coconut shreds 
2 tablespoons mini chocolate chips
¼ teaspoon vanilla extract
dash of cinnamon
sea salt to taste

Directions

1.  Cut the bananas into small chunks and freeze until solid, at least 1-2 hours. Transfer the bananas to a very strong blender or food processor and blend until smooth and creamy. This will take a few minutes and may require periodic pauses and scraping down the sides.  When you see a  a thick, creamy ice-cream texture you are done. 

2.  Transfer the mixture to a bowl.  Add in the coconut, chocolate chips, vanilla, cinnamon and salt and stir together well. 

3.  You can serve and eat immediately, or refreeze and serve later. 

If you are on the fix this makes 4 servings.   One serving is 1 purple and 1 orange.  

Need help on the 21 Day Fix?  Send me a message to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and let's chat! 

Thursday, April 16, 2015

Split Pea Soup With Ham- 21 Day Fix Approved


Split Pea Soup With Ham

There is just something so comforting as knowing you have something yummy cooking in the crock pot.  Usually as stew or soup for me.  Split Pea and Ham or Bean and Bacon are two that I love to have on days like this with a crusty piece of bread and butter.   This can be served on the 21 Day Fix Meal Plan as well.   If you are a soup lover, you must also try this Broccoli Cheddar Soup- 21 Day Fix Approved!!!

Crock Pot Split Pea Soup- 21 Day Fix Approved

Ingredients
1lb  ham cubed in to 1" chunks (trim off the fatty parts)
1 1/2 lbs of dried split peas
3 chopped carrots
1 large chopped onion
3 minced garlic cloves
1 teaspoon cracked pepper
2 teaspoons Himalayan salt
1 teaspoon dried thyme
1 tablespoon olive oil
Directions
Rinse, drain and pick over your peas. Add peas to crock pot, cover with 3″ warm water with a tsp of salt and turn crock pot on high. Add ham and cover. Saute carrots and onions in olive oil until lightly browned, add minced garlic and saute for one minute longer. Toss sauteed goodness over ham and pea mixture. Add salt, pepper and thyme. Stir and replace lid. Option to add 1 bay leaf. 
Set it on high and forget it. Come back 6 hours later, remove the bay leaf if used and serve yourself a bowl of total comfort and yummy-ness! Serve with some crusty bread and a little butter. Enjoy.
If you want to have this on your 21 Day Fix Meal Plan 1 generous cup would be 1 Red, 1 Yellow and 1/2 Green and 1 tsp.  (Peas are a legume so they are counted as a yellow).

Do you need help with your Meal Plan on the 21 Day Fix?  I am a CERTIFIED Nutrition Specialist and can help.  Email me at smdiehl03@gmail.com and lets chat!

Thursday, April 9, 2015

Plyo- Take Care of Your Joints!


The Surface You Jump on Impacts Your Joints!

The type of shoes you use and the surface of the floor you work out on is important and makes a difference when doing any kind of plyometric move.  



True story.

At home I use 2" wrestling mats to work out on. I have worked out to INSANITY and PiYo back to back and I have gone "all out". On these mats I work out bare foot. It strengthens my feet and I my form is always more correct barefoot. I always feel awesome after these workouts and I never have achy knees and hips.
I teach at two different gyms. One has a laminate wood floor with some give, the other is concrete floor with sheet vinyl over top, no give.
The day after teaching on the laminate floor, I can notice a bit of a difference in my hips and knees, but it isn't too terrible.
Days after teaching on the vinyl cover concrete floor my knees and hips still ache.
I use low profile almost barefoot shoe for both. Anything else and I chance rolling my ankle.
Tonight I am taking and teaching on my Beachbody Plyo Jump Mat to see if that makes a difference. I am sure it will. It is 1/2" thick and has a nice give and a nice surface to jump on for INSANITY.

Jump Mat from Beachbody- Also an excellent Yoga Mat



What do you use to minimize the impact on your joints while doing Plyo? Take care of yourself! It is important!

Want your own Beachbody Jump Mat? 

Want your own Beachbody Jump Mat (also a great Yoga Mat?) Click to order one here

Sunday, March 29, 2015

Chocolate Chip Protein Cookies- 21 Day Fix Approved


Chocolate Chip Protein Cookies- 21 Day Fix Approved


These are chocolate chip protein cookies satisfy my sweet craving, but are packed with protein and will help rev up my metabolism. They are also 21 Day Fix approved so I can stay within my containers for the day. 

Who says eating to loose body fat has to be boring? 

21 Day Fix Approved
Chocolate Chip Protein Cookies- 21 Day Fix Approved

Ingredients
1-1/2 cups wheat flour
2 cups whey protein (I used vanilla flavor)
1 tsp baking powder
2 tsp  cinnamon
Pinch of salt
1-1/2 cup low fat cottage cheese
1/2 cup honey
1/4 cup coconut oil, melted
1 egg
1 tsp vanilla
1/3 cup almond milk
1 cup old fashioned oats
1/2 cup mini chocolate chips
1/2 chopped walnuts

Directions
1.  Preheat oven to 350 degrees. 
2.  Ina large bowl mix flour, whey, baking powder, cinnamon and salt together.
3. In a separate bowl, mix cottage cheese, honey, egg, vanilla and almond milk. 
4.  Add the wet ingredients to the dry and mix well. 
5.  Stir in the oats, chocolate chips, and walnuts
6.  Drop by tablespoon full on greased cookie sheet and bake for 12 minutes or until done. 
7. Remove from cookie sheet and cool on a cookie rack. 

Two cookies are 1-Red, 1-Yellow and 1 - tsp. 

Thursday, March 19, 2015

3 Day Refresh- Veggie Stir Fry Recipe


3 Day Refresh 

3 Day Refresh Kit from Beachbody


The 3 Day Refresh from Beachbody is a way to break free from your unhealthy eating habits that were not supporting your health and weight loss goals.  I try to do this every month or so give my body a "tune up" and keep my metabolism revved up.   You actually get to eat food so you don't feel like you are depriving yourself or starving during these 3 days.

This kit contains:  -Vanilla Fresh- a vegan protein shake that tastes great
                              -Fiber Sweep Drink- A gentle and natural  drink with soluble and insoluble fibers.
                              -3 Days worth of Shakeology
                              -Instruction manual with recipes.

This is one of my favorite dinner recipes while on the 3 Day Refresh.  I add some zucchini to this as well because I love it and it goes well with this recipe.

Veggie Stir-Fry   

(makes 1 serving)

1/2 tsp olive oil
1/2 clove  garlic
1/2 tsp grated fresh ginger
1/2 cup green beans
1/2 cup zucchini
1/2 cup sliced fresh carrot
1/2 cup sliced fresh red bell pepper
1/4 tsp Himalayan salt
2 Tbsp vegetable broth

Directions
1.  Heat oil in medium skillet over medium heat; add garlic and ginger.
2.  Cook, stirring frequently for 1-2 minutes or until fragrant.
3.  Add green beans, zucchini, carrot, bell pepper, salt and broth.
4.  Cook for 5 to 7 minutes, or until vegetables are tender-crisp.

I hope you enjoy this recipe.  It can be use for the 21 Day Fix as well.  Just fill up your green container with your cooked veggies and count it as a green!

Questions about nutrition, exercise or weight loss? I am here to help!  email me at smdiehl03@gmail.com with "Fitness Help" in the subject line and we can chat about your goals!

Wednesday, March 11, 2015

Eat Clean- 21 Day Fix Approved- Crock Pot Chicken Tacos!


Eat Clean- 21 Day Fix Approved- Crock Pot Chicken Tacos! 


I love love love Mexican food, but it rarely fits into my nutrition plan.  These chicken tacos are fantastic and will satisfy that Mexican food craving with out busting your nutrition for the week.  This makes enough yummy chicken that you can have this all... Making it the perfect make-ahead meal for meal prep day.   Serve with crunch or soft tortillas!

Ingredients
6-8 Chicken Breasts
1 Can Chicken Broth
1 Can Rotel Tomatoes and Peppers
3 Tbsp Taco Seasoning

Directions
Place chicken, Rotel, Broth and seasoning in the crock pot. Cover and cook on low 6-8 hours.  When finished, shred chicken with a fork.  
Serve in taco shells or tortillas with shredded lettuce, tomato and reduced fat shredded cheese. 

Serve with your favorite steamed veggie OR make a taco salad instead!

Use your Red container to portion out your chicken, 2 small corn tortilla as your yellow and fill up on tomatoes and lettuce in your green. you can add one blue of shredded cheese

Tuesday, March 3, 2015

Eggs! This Amazing Little 21 Day Fix Approved Red Container Option



Eggs!  This Amazing Little 21 Day Fix Approved Red Container Option

I love eggs.  Are packed with some great nutrients and protein and can be cooked in a variety of ways.  




Chicken eggs are the most commonly eaten eggs. They supply all essential amino acids for humans (a source of 'complete protein'), and provide several vitamins and minerals, including retinol (vitamin A), riboflavin(vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Although not as abundant as red meats, eggs are a source of Coenzyme Q10 depending on how they are prepared.

All of the egg's vitamins A, D, and E are in the egg yolk. The egg is one of the few foods to naturally contain vitamin D. An egg yolk contains approximately 60 calories (250 kilojoules); the egg white contains about 15 calories (60 kilojoules). A yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs). The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

The diet of the laying hens can greatly affect the nutritional quality of the eggs. For instance, chicken eggs that are especially high in omega 3 fatty acids are produced by feeding laying hens a diet containing polyunsaturated fats and kelp meal. Pasture-raised free-range hens which forage largely for their own food also tend to produce eggs with higher nutritional quality in having less cholesterol and fats while being several times higher in vitamins and omega 3 fatty acids than standard factory eggs. Focusing on the protein and crude fat content, a 2010 USDA study determined there were no significant differences of these two macronutrients in consumer chicken eggs.  

Cooked eggs are easier to digest, as well as having a lower risk of salmonella.

Here are a couple of my favorite egg recipes that are all 21 Day Fix Approved- 





Enjoy this awesome 21 Day Fix Approved Red Container Option! 



Tuesday, February 10, 2015

Cuban Braised Beef- 21 Day Fix Approved


Cuban Braised Beef- 21 Day Fix Approved!

21 Day Fix Approved Cuban Braised Beef


Flank steak is one of my favorite lean meat choices for my red container on the 21 Day Fix.  Beef contains more iron in it that chicken and sometimes I just need it!  This is a great 21 Day Fix approved recipe that has tons of flavor and can be made ahead of time! I changed it up and used the 21 Day Fix Smokey Southwestern Seasoning mix.  Can you say YUM!


Serves 4

Ingredients
1 1/2 pounds flank steak, cut in half crosswise
1  28-ounce can diced tomatoes
1 large onion, cut into wedges
2 red bell pepper, sliced
1 1/2 teaspoons Smokey Southwestern Seasoning powder
kosher salt and black pepper
1/2 avocado sliced or diced

Option to serve over brown rice or quinoa


Directions

  1. Place the steak in a large saucepan. Add the tomatoes, onion, chili powder, ½ teaspoon salt, and ¼ teaspoon pepper. Simmer, covered, until fork-tender, about 2 hours OR put everything in your crock pot on low for 3-5 hours. 
  2. Using two forks, shred the beef and mix it into the cooking liquid. Serve over rice or quinoa and top with the mango, avocado and cilantro. 

If you are following the 21 Day Fix, use your red container to portion out a heaping serving the beef and your yellow to portion out your rice.  Top with 1 blue of avocado.  This counts as 1/4 of a green with the veggies per serving as well. 

Need help with the 21 Day Fix?  I coach people for free.  Send me an email to smdiehl03@gmail.com with "21 Day Fix Help" and let't chat about your goals!

Monday, February 2, 2015

Asian Lettuce Wraps- 21 Day Fix Approved


Asian Lettuce Wraps- 21 Day Fix Approved


I love lettuce wraps!  There is something about the cool crunch of the lettuce mixed with the warm flavorful filling that is just so yummy!  So here is a recipe that is 21 Day Fix approved.  So Yummy!

Another great Asian inspired 21 Day Fix approved food are these Chicken Skewers with Peanut Sauce. Give these a try as well!




21 Day Fix Approved
21 Day Fix Asian Lettuce Wraps



Lettuce Wraps Ingredients

Filling

1 1/2 pounds ground chicken
1 red bell pepper, cut into large dice
1/2 Medium Onion, diced
1 large clove garlic, minced


Sauce

1/2 cup soy sauce
2 tablespoons rice wine vinegar, or more to taste
1 tablespoon grated fresh ginger
1 teaspoon toasted sesame oil
1/2 cup chunky peanut butter
3 tablespoons hot water
3 tablespoons soy sauce

Wraps

4 large leaves of iceberg lettuce
2 carrots, shredded
1 tablespoon chopped green onion, or to taste
1 tablespoon chopped fresh cilantro

Directions

  1. Cook and stir ground chicken in a large skillet until the meat is crumbly and no longer pink, about 10 minutes. Drain excess grease. Stir red bell pepper, onion and garlic into chicken; cook and stir until pepper and onion is slightly softened, about 5 more minutes.
  2. Whisk 1/2 cup soy sauce, rice wine vinegar, ginger, and sesame oil in a bowl; pour over chicken mixture. Cook and stir chicken mixture with sauce over low heat until flavors have blended, 5 to 10 minutes.
  3. Mix peanut butter with hot water in a small bowl until smooth; stir 3 tablespoons soy sauce into the mixture. Set dipping sauce aside.
  4. Form lettuce leaves into cup shapes and fill with chicken mixture. Top lettuce wraps with shredded carrots, sprinkle with green onion and cilantro, and a spoonful of peanut dipping sauce.
If following the fix- portion out 1 red into 4 lettuce leaves and add 1/2 green of carrots between the 4 and divide 1 orange of sauce between the 4. 

1 red, 1- green and 1 orange

Need help with the 21 Day Fix?  I coach people for FREE.  Send an email to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and lets chat!

Fear of Success? Yes It is a Real Thing and it is Sabotaging You!


Fear of Success?  Yes It is a Real Thing and it is Sabotaging You! 


When I was competing at Ms Fitness USA in Vegas 2008, we had to give a speech for the evening gown round. I will never forget my friend, Susan Benz, Ms Fitness USA 2009 speech about the fear of success. This was the first time I had thought about being scared to succeed. This made an impression on me and of course, I wondered if I was ever scared to succeed?


In the years since that competition, this though has been rolling around in my mind from time to time. Of course everyone wants to be successful! Isn't that the only ingredient? If desire was the only thing we needed, well then I would think that alot more people would succeed at what they are really desiring for themselves. but yet, I see so many people hold themselves back and sabotage themselves time and time again. Me included.
So when I was listening to my audio book this morning on my way into work, The Secret Code of Success, it struck me when the author said that there is such a thing as fear of success and people sabotage themselves all the time. Mostly, it is a subconscious act... people don't wake up saying, "how can I ruin my dreams today?" He then began to explain how to over come this phenomenon!
I am really excited to explore how to quit sabotaging myself in whatever it is I want to do... and to get my own foot off the break and do what I have wanted to do for a while now. Does this sound like you? If so, I would totally recommend this book. It is, "The Secret Code of Success" by Noah St. John. You can get it on Audible and listen to if that is your cup of tea. By "code" he does not mean some secret combination... but more a code to live your live by... smile emoticon
Good luck!

Do you need help with your fitness goals?  I coach people for free.  send me an email to smdiehl03@gmail.com with "2105 is My Year" in the subject line and let's chat! 

Friday, January 30, 2015

21 Day Fix Approved- Chicken Skewers with Peanut Dipping Sauce



21 Day Fix Approved- Chicken Skewers with Peanut Dipping Sauce


I love Chicken Satay Skewers.  They have my favorite ingredient in them... peanut butter!  They can be made spicy too!  This recipe is for 10 skewers.  2 Skewers  is 1 red.  Use your Orange container to portion out the sauce and it is 1 orange.


With Peanut Dipping Sauce
Chicken Satay Skewers with Peanut Dipping Sauce


For the Chicken

1/2 cup light coconut milk
1 clove garlic, minced
1 teaspoon curry powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
3/4 pound skinless, boneless chicken breast tenders

For the Satay Sauce

1 cup light coconut milk
1 tablespoon curry powder
1/2 cup creamy natural peanut butter ( the kind you stir)
3/4 cup chicken stock
1/2 Tbsp Maple Syrup- Grade B
2 tablespoons lime juice
1 teaspoon soy sauce or Bragg Liquid Aminos
(option to all 1 tsp red pepper flakes)
Salt to taste
2 Tbsp chopped cilantro
10 (6 inch) wooden skewers, or as needed, soaked in water for 30 minutes

Directions

  1. Stir together 1/2 cup light coconut milk, garlic, 1 teaspoon curry powder, salt, and pepper until well combined. Toss marinade with the chicken, cover, and marinate for at least 30 Minutes.
  2. Bring 1 cup light coconut milk, 1 tablespoon curry powder, peanut butter, chicken stock, and maple syrup to a simmer in a saucepan over medium-high heat. Simmer for 5 minutes, stirring constantly, until smooth and thickened. Remove from heat and stir in lime juice and soy sauce or aminos and red pepper flakes if desired; season to taste with salt.
  3. Preheat a grill for medium-high heat. (I use a Forman Grill inside when the weather is bad)
  4. Thread marinated chicken onto skewers, then grill 4 to 5 minutes per side, or until cooked through. 
  5. Serve with warm peanut sauce and garnish with cilantro
Need help with the 21 Day Fix?  I coach people for FREE!  Send me an email at smdiehl03@gmail.com with "21 Day Fix Help" in the subject and let's chat about your goals!

Thursday, January 29, 2015

Why I don't Use Shakeology When I Bake or Cook-


I have a lot of yummy recipes that I have created during the years I competed in fitness as well as created for the 21 Day Fix  meal plan that use whey protein powder.  This gives the things I make a great protein packed punch and will make my muffins, waffles,  brownies or whatever it is a balanced macro (macros are carbs/fats/protein) profile as well as give it great flavor.

My Blueberry- Orange - Vanilla Protein Muffins

I am always asked if the super food shake Shakeology by Beachbody could be substituted instead of whey.  That is a really good question!  Find out below which is better to bake and cook with!

Shakeology vs. Whey

Shakeology

Shakeology is an amazing daily dose of dense nutrition that has over 70 organic, non- gmo ingredients from all over the world packed into one shake.    It is not cheap at $140.00 for a 30 serving bag, but you would for sure spend way more if you went out and purchased each of these items separately to get the same amazing healthy shake.  Like over $700.  So in the grand scheme of things, buying Shakeology is a bargain.  I mean, are you really going to go buy and make a shake with 70 super foods in it? Everyday?  Check it out below

Chocolate Shakeology Ingredient List- Want to try Shakeology? Get a Taste Sampler Here

Whey

Whey protein is left over when milk is coagulated during the process of cheese production, and contain the complete amigo acids it takes to make skeletal muscle.   It is just protein and some sugar from lactose and fat depending on what form you get like: 
  • Concentrates have typically a low (but still significant) level of fat and cholesterol but, in general, compared to the other forms of whey protein, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%–89% protein by weight.
  • Native whey protein, the purest form of whey protein which has been extracted from skim milk and not a by product of cheese production, produced as a concentrate and isolate.
  • Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Like whey protein concentrates, whey protein isolates are mild to slightly milky in taste.
  • Hydrolysates are whey proteins that are predigested and partially hydrolyzed for the purpose of easier metabolizing, but their cost is generally higher.Highly hydrolysed whey may be less allergenic than other forms of whey.
For my baking and cooking I prefer an all natural isolate protein.  I really like Lean Body for Her.  The flavors of the natural chocolate and natural vanilla are really great and they do not contain anything artificial or any fillers.
An all natural whey protein is a great thing to have on hand

What happens when you cook with Shakology?

Beachbody recommends that you don't heat up Shakeology above 110 degrees.  Cooking or heating Shakeology would destroy many of the nutrients in Shakeology and upset the nutrient balance. I Ideally, drink it at room temperature or cooler. However, if you prefer to drink it warm, you can warm your liquid - just not above 110 degrees Fahrenheit. Do not boil Shakeology.

I buy and drink Shakeology everyday because of the amazing nutrients and super foods I my body gets from it.  If I am going to bake something with a powder to increase its protein content, Shakeology is not my first choice.  I don't want to loose any of the important nutrients that is contained in that scoop.  

Also I find the texture of what I am baking with is grainy and not as smooth textured. It also throws off the macros.  I work hard to balance the carbs, proteins and fats to fit into a 40/40/20 ratio.  Adding Shakeology changes this.  It does not contain the same amount of protein that a scoop of whey does and Shakeology contains carbs. 

Whey for the WIN when cooking with Protein Powders!

I feel that you should use a good Whey protein when you bake. Whey is relatively economical.  You can get a bag with 30 servings for about $30.00 depending on where you buy and who made it.  You DO NOT get all the amazing nutritional benefits that you get from Shakeology, but if you are purely trying to bump up your protein content while adding some great flavor and texture, reach for an all natural whey protein instead and save you AWESOME daily dose of dense nutrition for your morning smoothie!  Your body will reap the benefits of all the super foods and nutrients in it instead of cooking it right out of your yummy treat! 

NOW- If you are not going to bake or heat anything up- I say use Shakeology!  Try these yummy Shakeology Treats

Do you need help with meal planning or finding the exercise program that is right for your goals?  I coach people for FREE!  send me an email at smdiehl03@gmail.com and we can chat about your goals or visit my website- www.stephaniedfitness.com. 


Wednesday, January 28, 2015

Kettlebell Swings- A total body exercise


Kettlebell Swings- A great exercise 




One of my very favorite exercises is the Kettle Bell Swing.  It works all the large muscle groups and it is just fun to do.  I was super pleased to see this exercise in the program I am doing now, INSANITY Asylum Volume 2!   Here is how to do a proper kettlebell swing and an exercise routine you can do at home.

Why kettlebell swings are so great 


A survey of scientific literature (12 published peer reviewed articles) conducted by Bill Campell, PhD, CSCS found that kettlebells are both safe and effective in improving power and strength performance.  It works the large muscle groups, thus getting a greater calorie burn by getting your heart rate higher and strength aspects by helping you build muscle.  

If you watch the way many people perform kettlebell swings, you may think the point is to move the weight around. But during a proper swing, perhaps more than in other weight-bearing exercises, the kettlebell simply reacts to the movement of your body.

That's right: The kettlebell swing isn't really about the kettlebell. It's about you, and how you control your body and move around the kettlebell. Since you, like most people, are probably accustomed to thinking in terms of moving weight, it may be difficult to grasp this at first. So let's take the load out of the equation entirely for the moment.


The Right Way to Swing a Kettlebell

There are two positions you need to become familiar and comfortable with if you want to maximize the significant benefits of the swing. It may sound backward, but the first position is the finish position. Here's how you perform it:

THE FINISHING POSITION

Stand with your feet placed outside your shoulders, either pointing straight ahead or turned slightly out, whichever is more comfortable to you.

Clench your hands into loose fists. Hold your arms out in front of you, parallel to the ground, with elbows locked and hands touching.

Pull your shoulders down into your waist, away from your ears. You should feel some tightness under your armpits. Those are your lats. You may never have felt them like that before, but this sensation is crucial to the swing, so remember it.

Tighten your abs like you're bracing for a punch. Don't bend forward, though. Just try to lock your ribcage to your pelvis.

Finally, squeeze your glutes as tightly as you can, like you're pinching a coin between your cheeks. Your body should form a straight line from your shoulders through your hips and knees down to your feet.





Now Let's Get Swinging!

1.) Set your feet in the same position they were for the finish position.

2.)  While your eyes look forward—head up and chest out—push your hips back. Fold into your hips, keeping your weight over the middle of your foot, slightly toward your heels. As you do this, your knees will bend to some degree. This is OK, but if you do it correctly, you'll feel your hamstrings, not your quads. Now hold that position.

3.)  Think about performing a vertical jump. But instead of placing your arms outside your legs, move them between your legs. However—and this is crucial—keep the angle of your body steady. Only move your arms.

4.)  Feel your hamstrings stretch. Remember, for every action there is an equal and opposite reaction. The more stretch you can get on your hips and hamstrings, the more powerful your swing is going to be. 

5.)  Thrust your hips forward while raising the kettlebell up to a little over eye level.  Keep a firm hold on the handle, but allow the kettlebell to swing a little.  

6.)  Find this position repeatedly, at least 3-6 times, and just like the finish position, hold it about 6-10 seconds each time. When you do it correctly, you'll feel it.

What weight should you start with?

A good starting point is 35 Pounds for men and 15 pounds for women.  I am currently using a 30 pound kettlebell in my workouts. 

Here is a great Kettlebell circuit you can try at home 

Do as many rounds of this circuit as you can in 15 minutes.

Kettlebell Swing - 15 reps

Wall Sits- 30 Second Hold

Burpee - 5 reps

I hope this help you perfect your kettlebell swings!  These are a great addition to any workout! 

I coach people for FREE and I would love to help you with your fitness goals.  Email me at smdiehl03@gmail.com with "This is my year" in the subject line and we can chat about your fitness goals! 

21 Day Fix Approved- Sweet Potato Puff Recipe


21 Day Fix Approved- Sweet Potato Puffs


I love sweet potatoes all year round. They are so good for you and a great choice for your yellow container.  Although they're soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable.

"Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids," said San Diego-based nutritionist Laura Flores. Plus, they're fat-free, relatively low in sodium and have fewer calories than white potatoes — although they do have more sugar.

Sweet potatoes are one of the best sources of vitamin A; a large one contains more than 100 percent of the daily recommended intake, according to the U.S. Food and Drug Administration. Vitamin A is an antioxidant powerhouse, and is linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight.  

This is one way I prepare them and they work great in the 21 Day Fix Meal Plan!

These are perfect for your yellow container- Sweet Potato Puffs

Sweet Potato Puff Recipe


Ingredients

3 large (about 2 pounds) sweet potatoes, peeled and cut into 1-inch pieces
1/4 cup coconut oil- softened
2 tablespoons pure maple syrup- grade B
1/2 teaspoon grated orange peel
1/4 teaspoon ground cardamom
1 tsp granulated sea salt
1/2 tsp black pepper
2 eggs, beaten
2 tsp ginger powder, if desired


Directions

1.) Place sweet potatoes in 3-quart saucepan; add enough water to cover. Cover and heat to boiling; reduce heat. Simmer covered about 20 minutes or until tender then drain.  

2.)  Heat oven to 425ºF. Mash potatoes in medium bowl until no lumps remain. I will use my hand immersion blender. Add remaining ingredients except 1 tablespoon coconut oil and the ginger. Beat vigorously until potatoes are fluffy.

3.) Drop potatoes by 1/3 cupfuls onto ungreased cookie sheet, forming 8-10 mounds. (Or spoon potatoes into decorating bag and form 8-10 rosettes.)

4.) Brush 1 tablespoon coconut oil over potatoes. Bake about 15 minutes or until hot. Sprinkle with ginger.

While they stay refrigerated ok, I like them fresh out of the oven!  It is like a yummy treat

21 Day Fix Exchange

If you are following the 21 Day Fix, one puff is 1 Yellow and 1 tsp.

Need help with the 21 Day Fix?  I coach people for FREE.  Send me an email to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and let't chat about your goals!


21 Day Fix- Tropical Pina Colada Protein Shake


21 Day Fix Approved- Tropical Pina Colada Protein Smoothie

I LOVE a great Pina Colada (virgin of course) but this recipe is rocks because it has added protein and works withing the 21 Day Fix meal plan!  Great for after your workout!

Pina Colada Protein Shake


Pina Colada Protein Smoothie- 21 Day Fix Approved

Ready in 5 minutes • Makes 2 servings  So share with your workout buddy!

Ingredients
1 cup low-fat cottage cheese
1 cup crushed pineapple - no sugar added, drained, or
                 1 cup pineapple juice- No sugar added
½ frozen banana
½ cup unsweetened almond milk
1 tbsp shredded coconut- no sugar added
1 scoop vanilla whey protein powder (Please use an ALL NATURAL Whey Powder with nothing ARTIFICIAL in it. Lean Body for Her Natural Vanilla tastes best and can be found on bodybuilding.com )
1 cup ice cubes

Directions
Place all ingredients in a blender and process to a smooth consistency.

21 Day Fixers- this is 1 Red, 1 Purple and 1 Yellow


Need help with the 21 Day Fix?  I coach people for FREE!  send me an email to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and we can chat about your goals! 

Tuesday, January 27, 2015

21 Day Fix Approved- Jamaican Jerk Chicken Recipe


I Love Jerk Chicken


I really get bored with boring chicken breast.  I love to make this meal ahead of time for meal prep and then just portion it out into containers for the rest of the week.  I will also sometimes make it with boneless chicken thighs. It is super flavorful and break from the boring chicken, rice and broccoli I usually eat :)  I hope you enjoy!

21 Day Fix- Jamaican Jerk Chicken and Butternut Squash

How to make 21 Day Fix Approve Jamaican Jerk Chicken 


Ingredients

1-1/2 Tbsp Jamaican Jerk Seasoning Mix
6 boneless skinless chicken breasts 
1 tablespoon coconut oil - melted
2 can (15 oz)  black beans, drained, rinsed
3 Cups butternut squash peeled, cubed 
1/4 cup honey
1/4 cup lime juice
2 tablespoons sliced green onions (2 medium)

Directions

1.) Heat oven to 375°F. Spray 8-inch square (2-quart) baking dish with cooking spray. Rub Jamaican Jerk Seasoning Mix  on all sides of chicken. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 2 to 3 minutes per side, until brown.

2.) In baking dish, layer beans and butternut squash cubes. Top with browned chicken.

3.) In small bowl, mix honey, lime juice; add to skillet. Heat to boiling, stirring constantly. Pour over chicken in baking dish.

4.) Bake 35 to 45 minutes or until juice of chicken is clear when center of thickest part is cut (180°F) and butternut squash is fork tender. Top with green onions.

Portion our your chicken in your red container, your squash in your purple (or green if you are following the original program) and your beans in your yellow.

Looking for something sweet for dessert?  Try these 21 Day Fix Approved Protein Peanut Butter Swirl Brownies

Need help with the 21 Day Fix?  I coach people for FREE. Send me an email to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and we can chat about your goals!

21 Day Fix Approved- Jamaican Jerk Seasoning Mix


When my husband and I went to Jamaica on our honeymoon, I feel in love with jerk chicken.  Most have sugar added to them for sweetness, so I have come up with this seasoning mix with out sugar and can enjoy jerk chicken whenever I want...

I also put this on my egg whites, ground turkey, in my rice... or pretty much anything I want to have that wonderful jerk flavor!

21 Day Fix Approved- Jamaican Jerk Seasoning


2-1/2 teaspoons salt
1 tsp garlic powder
1 tsp pumpkin pie spice
1-1/2 tsp ground allspice
1-1/2 tsp dried thyme leaves
1 tsp dried minced onion
1/2 tsp ground red pepper (cayenne) or more if you like a little spice!

For my 21 Day Fix- Jerk Chicken Casserole recipe- Click here

Need help with the 21 Day Fix?  I coach people for free-  Send me an email to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and we chat about your goals! 

Monday, January 26, 2015

Fast Twitch Muscles & Slow Twitch Muscles & Does It Matter When Toning Up and Loosing Weight?


Fast Twitch or Slow Twitch Muscles? 

When trying to loose body fat, tone up and have better sports performance what is more important to focus on?  Fast Twitch or Slow Twitch?  What are you training when you workout with BodyBeast or the 21 Day Fix? What about INSANITY?  This article from Stacey Penny from the NASM Insider Monthly should help to figure these things out. 


By Stacey Penney, MS, NASM-CPT, CES, PES, FNS

Looking to build endurance? What about power? Do dreams of being an all-star hitter or marathon runner need to be dashed if twitch ratios aren’t ideal? Not necessarily. The types of muscle fibers targeted in different types of training programs can impact performance goals.
As most of us may recall from our physiology studies, there are two main types of human skeletal muscle fiber types, type I and type II, or slow-twitch and fast-twitch, respectively. Fast-twitch are further classified into type IIa and type IIx. They differ in both their biochemical and contractile properties.

Slow-twitch, Type I

These muscle fibers have high concentrations of mitochondria and myoglobin, and although they are smaller than the fast-twitch fibers, are surrounded by more capillaries. This combination supports their capacity for aerobic metabolism and fatigue resistance, particularly important for prolonged submaximal exercise activities. Type I fibers produce less force, are slower to produce maximal tension (lower myosin ATPase activity) compared to type II fibers, but they are able to maintain longer-term contractions, key for stabilization and postural control.

Fast-twitch, Type II

Our fast-twitch, type II muscle fibers are further divided into type IIx and type IIa. Typically, these have lower concentrations of mitochondria, myoglobin, and capillaries compared to our slow-twitch fibers and are quicker to fatigue. These larger-sized fibers are also able to produce a greater and quicker force, an important consideration for power activities.
  • Type IIx: These fibers produce the most force, but are incredibly inefficient based on their high myosin ATPase activity, low oxidative capacity, and heavy reliance on anaerobic metabolism (1,2).
  • Type IIa: These fibers are also known as intermediate fibers, a mix if you will, of type I and type IIx, with comparable tension. Able to use both aerobic and anaerobic energy systems, these fibers have a higher oxidative capacity and fatigue more slowly than type IIx.

What’s my type?

So now that we’ve covered the different types, are you wondering what type you are? Short of having a muscle biopsy, and make that multiple biopsies since not all muscles in the body will be the same, we are a mix of both fast and slow in all of our muscles. Nonathletic individuals have close to a 50/50 balance of fiber types. When you start looking at highly skilled, top-performing athletes, some differences may begin to appear. For the power athlete, there’s a higher ratio of fast-twitch fibers (e.g., sprinters 70-75% type II), whereas for the endurance athlete there are more slow-twitch fibers (e.g., marathon/distance runners 70-80% type I) . Of course, muscle fiber type is not the only factor in an athlete’s success! There are plenty of other variables that take an athlete from good to great.
Age is also a factor for our muscle fibers. As we age, there’s a loss in lean muscle mass, with a decline in our fast-twitch fibers, especially the type IIx, but there is also an increase in our slow-twitch fibers . Recall that the fast-twitch fibers are larger in size than the slow-twitch, metabolically efficient fibers. This loss of lean muscle mass can contribute to age-related metabolic dysfunctions, body composition changes, even an increased risk of falls . Resistance training can help combat this decline.

Type Training

Fiber types can be modified to some degree by exercise. Type I fibers are targeted with endurance training, such as lower resistance with higher repetitions, or longer duration with a lower intensity, as seen in OPT ™ Phases 1 and 2 . Strength training targets the type II fibers. Resistance training increases the size of both type I and type II muscle fibers, with greater growth (i.e., hypertrophy) occurring in the type II fibers with an increase in actin and myosin filaments, which also results in an increased ability to generate force. An increase in type IIx to type IIa, but not increase type I can also be seen in prolonged resistance training . Fast-twitch fibers can be slow-twitch recruits: endurance training and high-intensity intervals can be effective in improving aerobic power.
Tapering during training programs (e.g., reducing volume and intensity) can also improve the strength and power of type IIa fibers, without a decrease in type 1 performance . For example, in a study investigating muscle fiber changes in recreational runners training for a marathon, after 13 weeks of increasing mileage and a three week tapering cycle, it was found that not only did the functions of type 1 and type IIa fibers improve, but that type IIa continued to improve significantly during the tapering cycle .

Thursday, January 15, 2015

Creamy Veggie Dip- 21 Day Fix Approved


21 Day Fix Snack Idea- Greek Yogurt Veggie Dip

Greek yogurt is amazing.  I love how thick and smooth it is!  I also have discovered how versatile it is to use in recipes.  You can turn an unhealthy recipe into something very healthy by switching out mayo or sour cream for plain Greek yogurt.

Here is a delicious veggie dip I made this morning!



1/2 cup of Greek Yogurt
3 tbsp Lighthouse Freeze Dried Salad Herbs
2 tsp Himalayan Salt
Fresh ground pepper to taste








Place all ingredients in a bowl and mix well.  Let sit for 20 minutes in the refrigerator.  Serve with your favorite veggies.

At 130 Calories, 11 grams of Protein and               
5 grams of carbs, it is the PERFECT snack!


If you are following the fix, this is 1 red if you eat ALL the dip and how ever many green veggies containers you choose to eat with it :)


Tuesday, January 13, 2015

21 Day Fix Approved- Gluten Free Chocolate Peanut Butter Swirl BrowniesRecipe



21 Day Fix Approved Chocolate Peanut Butter Brownie Recipe

Gluten Free
21 Day Fix Approved- Gluten Free Chocolate Peanut Butter Swirl Brownies



Ingredients:

3/4 cup creamy All Natural peanut butter-  be sure this is mixed well
2 Tbsp Coconut Oil
6 oz. Sugar Free Chocolate Pudding- prepared (Snack Pack Cups work great) or Plain Greek yogurt
3/4 cup  almond milk
2 egg whites
1/4 teaspoon salt
1 teaspoon baking powder
1/8 Cup Honey
1/2 cup unsweetened cocoa powder
2 Scoop Chocolate Whey Protein Poweder
1/2 cup oats OR 3 TBSP Coconut Flour

Directions:

~Preheat oven to 350 F. Spray a 8×8 inch pan with non-stick cooking spray. Set aside.
~Place all of the ingredients except for the peanut butter and coconut oil into a blender or food processor. I like to put all of the wet ingredients in first and make sure that it is mixed up really well.  Blend until mix is smooth and oats are ground up. You will have to stop the blender and scrape down the sides a few times.
~Pour batter into prepared baking dish. Batter will be thin. Microwave peanut butter and coconut oil for about 30 seconds then mix well. Drop melted peanut butter by spoonfuls onto the batter, swirling gently with a knife to create a marbled effect. Do not over mix.
~Bake for 20-25 minutes or until brownies begin to pull away from the sides of the pan. Brownies will be extra fudgy, so be sure to wait until COMPLETELY cooled before enjoying - I stuck mine in the refrigerator for 2 hours, which allowed them to be cut very easily. Cut into 8 equal squares and enjoy! 

This makes 8 servings.  1 brownie is 1 yellow, 1 red and 1 orange