Category

Moms

Single mom ready to end it all, chooses life

By | 21 Day Challenge, Challenge, Health, Killer Kurves, Lifestyle, Mindset, Moms, Mothers, Nutrition, Transformation Center

I knew Onica was a special person the day I met her. I only had about 20 minutes to get to know her, but I could see deep hurt within her and yet I also sensed she was a strong, determined woman that was ready to give it her all.

Fast forward about two months and I was sitting at the Transformation Center going through my e-mail when I received the testimonial you are about to read. The crazy thing about reading this e-mail that night was that Onica was standing about 15 feet in front of me, waiting for her Killer Kurves class to start. After you read her heartfelt story, click here to learn more about how Killer Kurves can help you or a loved one. Even if you don’t live near Madison, the video alone is worth 5 minutes to watch. ->-> Click here to watch the video

Take it away Onica….!

My name is Onica and I have struggled with my weight for as long as I can remember. I have gained and lost and lost and gained more times than I care to count. In high chool my diet of choice was Anorexia, I would eat nothing all day and then have just enough dinner so that my parents wouldn’t notice something was off. I kept the weight off until I was 25 and went from jobs where I stood all day and rarely ate breakfast or lunch to a desk job where it seemed like someone wanted to take everyone out to lunch daily. The pounds piled on quickly after that. I had my son at 26 and never lost the baby weight. Two years later I had my daughter and 6 weeks after she was born I joined a weight loss program. I did great and was 7 pounds from my goal when self destruction kicked in. We had recently moved an hour away from our hometown and I knew no one, I was a stay at home mom and it was winter. I learned that I love to bake and more than that I loved to eat what I baked. Again, the pounds piled on, I was more than I had ever weighed, even when I was pregnant.

Fast forward 2 more years, I was now a divorced, single mom trying to make ends meet. It wasn’t easy to say the least. Every small bump in my life made me feel like I was sinking deeper and deeper into a pit that I was never going to be able to claw my way out of. I felt that every single aspect of my life was just too much for me to handle, that nothing I did was good enough, or could possibly be worth anything to anyone, that my kids would be better off if I weren’t around. What kind of a role model was I for them? Wouldn’t it just be better for them if they didn’t grow up with a mom like me, someone who never had any time or energy for them, whose house wasn’t spic and span and who was fat? I had a plan to end it all, I didn’t have a time frame, but I had a plan. It would have appeared to have been an accident so that my ex would still get the life insurance to use for raising the kids and above all no one else would be injured and my kids wouldn’t be the ones to find me. I had a plan.

Then on September 5th an email came into my inbox from Dustin. It was about a 21 day clean eating challenge. My sister told me that she and her husband were going to take the challenge and that I should do it with them. I decided to go for it. Part of that was to meet with Dustin in person to discuss your weight loss challenges and goals etc. That day changed my life, more accurately, that day saved my life. After I gave a short run down on my weight history Dustin told me about his Killer Kurves program, I didn’t think there was any way I could make it work for me financially or with my schedule so I tried to just forget about it. However it seemed that nothing would make the thought of this program leave my head. It sounded so perfect for me. After several days of not being able to stop thinking about it I rearranged my schedule with my kids, worked out a financial plan and I signed up. I can honestly say that signing up for K2 was the best decision I have ever made for myself.

On our first night I was nervous but excited. Everyone there seemed to be in the same boat. The trainers were very friendly and accommodating to everyone’s fitness level and any physical limitations we had. The people were all super friendly and no one was judging anyone else. As the weeks have gone on we have formed a bond with each other, the support and encouragement is like nothing else I have ever experienced. We have turned into a family of sorts and I love it, I can’t imagine my life without K2 now.

One of the things that I have learned to do is to view food as fuel for my body and not a hobby or way to relieve stress. I won’t put a certain brand of gasoline in my car because it gets terrible gas mileage with it so why did I continue to put food in my body that was terrible for my health and energy? It has really changed the way I look at eating.

We are currently starting our 9th week of the 12 week program and I have lost 29.2 pounds and 14 inches. My self esteem is on the way back up and the pride in myself that I feel is amazing! The little things no longer throw me to the bottom of the pit and I am smiling more than I have in years. I’m not where I want to be yet but I am a whole lot closer and more importantly I now have the support, knowledge, and confidence in myself to keep going towards that goal and not to just give up because of a setback or hard day.

If there is anyone out there that is on the fence about joining Killer Kurves, I say do whatever it takes to make it happen! You will not be disappointed. I know I’m not. Your life will never be the same again.

Onica

Wow! When I first read her story I was so moved, I got teary eyed. Since she was also at the TC that night, I went over to her and gave her a big, long hug. I had no idea of her struggles or how Killer Kurves has given her a new lease on life. Her physical and emotional transformation is an inspiration!

Onica, I am beyond excited to see you continue to progress and am excited for the boundless opportunities life has in store for you. Thank you for courageously sharing your story.

Dustin

PS If you are ready to start your own journey of transformation, or just want to learn more, reply to this email or fill out the contact form here: http://madisonbootcamps.com/killer-kurves/ and I or one of my team members will get back to you!

My Mom’s Fitness Scholarship Now Available… Apply Now!

By | Challenge, Moms, Mothers, Six Week Challenge, Transformation Center, Uncategorized

Wow, it has been two months to the day that my mom went to Heaven after suffering a massive brain aneurysm with no warning signs.  She was the healthiest 66 year old I knew which made the loss more painful and shocking.  

Here is a picture I will cherish forever, this was taken a couple hours before we took her off life support.  I got to hold my only niece, who for the past 4 months, hadn’t let me hold her. It was hard on my mom to see Ellyanna cry when I tried to hold her and she kept encouraging me to not give up and soon Ellyanna would let me hold and play with her again.  Yes, mom, yes, she did, you got your wish.
 
As I sat by her in the ICU crying, knowing that in hours she would no longer be with us, I asked myself how can this tragedy bring about some positivity in my mom’s honor? A scholarship for those who can’t afford my programs instantly popped into my head. In the weeks after her death, money poured in from all over the world and we have raised close to $15,000 to help subsidize our memberships at the Transformation Center.
 
My mom would be so blessed to know that women’s lives are about to be radically transformed in her honor and because of your generosity.
 
->-> Click here to apply. <-<-
 
You can read more about the scholarship on the application form but my team will be awarding $300 scholarships for those who show a financial need and a STRONG desire for transformation. This isn’t a free handout, you will still be expected to pay for a part of the membership and be required to show up at least 2X/week.  I don’t want the money many of you generously donated to be wasted.  I take that EXTREMELY serious.
 
So, if you are READY for transformation and $$$ is the only reason holding you back, you might be a great candidate, so apply today.  They will be given out in the order we receive the applications and limited supplies are available. ->-> Click here to apply.<-<-
 
This scholarship can be used for:
 
Fit over 50
Killer Kurves
Fit Moms
Bootcamps
 
Speaking of Fit over 50, in the 6 weeks since I have gotten back to work after my mom’s passing, our 50 plus small group training programs have QUADRUPLED, which has been humbling and inspiring.  We now have 46 different sessions offered each week.
 
Our current times are: 7:30 AM, 10:30 AM, 11:30 AM, 1 PM, 3:30, 4:14, 5, 6, and 7 PM.
 
If you are over the age of 50 and looking for your own trainer and small group to keep you accountable, you can fill out a short interest form and I will call you ASAP to discuss your goals.  Some of the times mentioned above are already sold out so apply right now.  I am offering grocery store tours to my Fit over 50 clients over the next few weeks so you don’t want to miss that.  ->-> Yes, I am Interested in Learning More about Fit over 50. <-<-

Does it really matter?

By | Balance, Fabulous Over 50, Health, Lifestyle, Moms, Mothers, Nutrition, Uncategorized

1 mom 3Many thoughts crossed my mind as I made the painful 4.5 hour drive from Madison to Minneapolis after hearing the news my mom was on life support after suffering a massive brain aneurysm.

One of the questions rolling in my head was, does it really matter? My mom was one of the healthiest people I have ever met.  She ate incredibly well, managed stress better then most, maintained a healthy weight, got enough sleep and stayed decently active. Why then could she suffer this without warning at 66 years old?  I asked the doctor this question as we were ready to take her off life support. He said the usual, “life isn’t fair and your mom had very bad luck.”
 
After taking a step back and having a week to think about it, my answer (and therefore, my calling) is “yes, it does still matter”. My mom’s odds were in favor of living well into her 80s or 90s with good quality of life. But more than that, my mom’s quality of life was off the charts.  Besides the hospitalizations to give birth 4 time, she was never in the hospital.  She rarely got a cold or any sort of sickness, she didn’t take any prescription drugs that I am aware of and her energy levels were incredible. Plus, she was an incredibly healthy example for her kids and her friends.  I can’t tell you how many of her girlfriends she helped eat better and feel better. We aren’t guaranteed tomorrow but living a healthy lifestyle is still the best way to live in my opinion.
 
I am humbled by the outpouring of financial support for the Joy “Fit Moms” Scholarship.  We have raised over $9,000 so far.  The scholarships will probably average about $300, which means over 30 new people will have a life changing experience this year.  We are finalizing the scholarship application process and will be opening that up soon (check out the PS below for K2 scholarships that are available immediately).
 
->-> Click here to donate if you feel like doing so.<-<-
 
This coming Sunday in Madison, I am hosting a client appreciation family pool party.  The day before my mom’s incident, she emailed and called me so excited to attend.  Families are encouraged to come out together and bring something for the potluck.  My mom lived for days like these.  My dad and most of my family has agreed to travel to the pool party and at 3 pm we will have a 10 minute or so tribute to my mom.
 
This is a free event for you but please RSVP if you can make it. ->-> RSVP for pool party and potluck. <-<-

Farewell to My Hero… My Mom

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Moms, Mothers, Transformation Center, Uncategorized

I unexpectedly lost my hero today…

My mom passed away peacefully in the arms of our family as we sang worship songs to usher her into her eternal place in Heaven. 21 hours earlier, she suffered a massive stroke in her brain and the doctors did all they could to keep her on life support until we could all get there to see her.

1 MomIf I could sum up her life it was:

  • love Jesus
  • love dad
  • love kids
  • love friends
  • serve others

While sitting in the ICU holding her hand, kissing her forehead and shedding a lot of tears, I decided I needed to write her a letter, which I want to share with you below. I read it aloud to her and to everyone gathered around her bed. It took me a long time to get through all the tears but at the end I had made peace with whatever was going to happen next.

I share this intimate and personal letter with you in hopes of honoring the incredible human being my mom was.

1 Mom 2“Mom, I can’t believe I am sitting here watching you lay motionless without the ability to do anything but pray and write out my thoughts. For 32 years, you have been my rock, the woman I looked up to. I know life is like a vapor and I thank God everyday for breath and health for all our family but experiencing this firsthand, with no warning, is more painful and raw than I could have ever imagined.

You were the perfect mom, you had unlimited patience, kindness and compassion and love towards me and every person you came in contact with. You were the rock of
health, never having gone to the hospital except to deliver your 4 children.  I can only remember one or two times in my life that you had more than a cold. 
I know we made you proud because you would tell us almost everyday. I have no regrets about our relationship. I am thankful for the nearly daily phone calls we would have in my 20s and early 30s, all the trips to and from Madison and telling you I loved you and you telling me the same.

You were the most amazing wife for dad. You have set a very high standard on who I will marry someday, that is probably why I am still single at 32. If this is your time to meet Jesus (I hope it is not quite yet), we will take care of dad and make sure he has everything he needs, maybe even a chef. I can’t change what is happening but I can step up my game and be a bigger man and extend your legacy here on earth. You are the most spiritual woman I have ever met and showed Jesus’s love each and every day. 

You inspired me to inspire others.

You believed in me when I didn’t believe in myself. 

I love you more than I have ever told you and you will be in my daily thoughts and prayers until the day we meet in Heaven.”

Your eldest son, 

Dustin

While watching my mom quietly sleep, I kept asking the question how can her legacy continue on? She believed so much in the Transformation Center and all of the Fit Moms for Life programs.

Then it hit me, let’s create the Joy “Fit Moms” Scholarship fund to help others who desperately want and need what the TC and FM4L have to offer. I have set up a GoFundMe page in the hopes of raising at least $15,000 and hopefully much more. These funds will be used to give partial scholarships to the TC to those who apply.

Donate here->-> http://www.gofundme.com/fitmoms

The initial goal was to raise $5,000 but from the very generous donations so far, we should be able to far succeed that.  Thanks in advance for honoring my mom and giving the gift of life and transformation to a deserving person. Donate here->-> http://www.gofundme.com/fitmoms

 

How a Mom Overcame Divorce, Back Surgery, Multiple Jobs and High Risk Pregnancies to Get Her Life Back

By | Behavior Change, Killer Kurves, Mindset, Moms, Mothers, Strength, Uncategorized
I love hearing stories from everyday people, just like you and I, who have decided enough is enough and have done something about it. Andrea is about to share her story.  She just completed 10 weeks in our Killer Kurves lifestyle weight management program. ->-> Click here to learn more and join her next week as we kickoff our new 12 week session <-<

Take it away Andrea:

I have always been an active person, but also a person who has struggled with my weight since adolescence. I grew up in a family that did not encourage my participation in sports (other than skiing). My parents were also overweight when I was younger. They were also a bit old fashioned and seemed to feel that sports were for “just for boys”.  
 
After growing up on the East Coast, I moved to WI in 1998. I had just received my masters degree and took a teaching job at a smaller town just outside of Madison. In 2000 (at the age of 28), I got married (even though I knew deep in my heart that making my marriage work would be difficult). At the time, most of my friendships I had established in WI were with colleagues at work.  
 
 In 2005 I began a weight loss journey and by 2007, had literally run off 70 lbs.  At that time, I began to have trouble with my back and sciatic nerve. I lost sensation and motion in my legs and feet. By the time I was admitted to St Mary’s Hospital, my sciatic nerve had been pinched off by my L4/L5 disc and I was in need of emergency back surgery. I was rushed to the operating room and concerns that I would have permanent nerve damage were high. That same week, I also finalized my divorce. Both of these events were turning points in my life….for the better! I was pain-free and in control of my own life again. Sure, stress was high – I was working multiple jobs to make ends meet, but I also felt confident and HAPPY! I began to date and met a wonderful man who I married in 2007. He had also lost a significant amount of weight (165 lbs) and was training for his first Ironman Wisconsin race.  (He has now completed 2 of these!)
 
Due to the nerve damage from my back injury, it took me about a year and a half to recover. I did return to running and was able to keep the weight I had lost off until 2010 and the birth of my first child (at the age of 37). I was considered a high-risk pregnancy and also became preeclampsic. I gained a significant amount of weight back during the pregnancy and struggled to loose it after my daughter was born. It only became harder after maternity leave when I returned to work as a teacher.  Just when I began to make some progress, I found out I was pregnant again. During this pregnancy I was also diagnosed with preeclampsia and was put on bed rest for 5 weeks.  After I gave birth, my recovery seemed much slower and I made little progress loosing the weight I had gained. My girls are close in age, and my maternity leave was much shorter.  
 
My daughters are now 5 years old and 3 1/2.  In January I turned 42 years old.  After my 2nd pregnancy I felt more anxious and found myself worrying about my health and whether I would live long enough to see my daughter become adults.  During this time, I tried to run the weight off several times – but struggled to maintain the running consistently. I also found that the demands and workload associated with teaching was growing, making it even more difficult to find time to take time for myself. Even I was able to run consistently, I didn’t seem to be loosing much, if any, weight.  I joined another weight loss program, and although the education piece was helpful, I still struggled to fit in the actual exercise. This past summer, I decided to run my daughters to daycare when they went there twice a week. It was 4.2 miles round trip. Still I did not lose any weight and (after rolling my ankle at the end of the school year) began to have increased pain in the heal and arches of my foot.  However, I also wasn’t feeling well. I was tired all the time and one of my biggest concerns was that I felt like I was in a “brain fog” all the time.  I didn’t feel like I could think clearly. I worried that I was becoming diabetic and was also fearful that I too would have complications from heart disease like other members of my family.
 
I ran one time in September. Then….I gave up.  I was tired of failing. I would learn to love myself and the way I looked. I could overcome the self-esteem issues I was having. The fact that most days, I was so unhappy with the way I looked that I didn’t want to leave the house.  I’d get over it, right?!
 
I decided to do a Google search and see what types of workout and weight loss programs were out there. I had done one of your outdoor bootcamps during the summer of 2013. I enjoyed the workout but was not a big fan of the early morning hours.  When I read the Killer Kurves description on your website, I was immediately interested. I emailed Shelly and after 3 communications, I found myself signing up for K2!  
 
I was nervous and excited when I signed up! I did not want to fail at another exercise/weight loss program! Yet, I knew I needed to a clean slate – something new! I was also joining K2 mid-session so I was worried that I wouldn’t be able to keep up.  I feared I would be overwhelmed trying to balance motherhood, work and now the K2 program. Would it be added stress? Would I stay committed?
 
The biggest obstacle was just committing to something new – putting myself out there.  Leaving the house and joining a group of people I had never met before was out of my comfort zone.  My social anxiety was high….but I knew it was the right thing to do.
 
I enjoyed my very first workout at K2 and every workout since! The time of the evening and Sunday sessions worked out well. My husband was extremely supportive and full of encouragement.
 
I have been with the K2 program for 10 weeks and have lost about 9 pounds. I have lost 1.5 inches off my arms and legs, and just over an inch in my waistline. At my annual doctor appointment last weight, my weight is the lowest it has been in 4 years, my blood pressure was in the normal range (opposed to borderline).  Blood work showed my glucose and cholesterol also in the normal and appropriate ranges. Even more noticeably, I have more energy!!  I was bringing a travel coffee mug of coffee to work each day along with a small thermos full. I had been drinking every drop and still felt tired.  
 
During the first week of K2, I noticed I was returning home after work and my thermos was still full – I wasn’t reaching for any additional cups of coffee!  Overall, I have decreased my sugar/carb intake and am working on adding protein to my diet. In addition, I am managing stress more effectively. My confidence is increasing – the outgoing and determined woman that I knew has started to return!  
 
I still have a long way to go on this journey, but for the first time in a long time I feel like I am in control. Even when I chose to “indulge” in a “treat”, it is a conscious choice done in moderation – rather than something I am unaware of – as if on autopilot.  For the first time in a LONG time I feel as if, “I’ve got this”.
 
I have decided to keep my journey fairly private at this point. People are just beginning to notice that I have lost a few pounds.  My husband is extremely supportive and is on board with me. He would also like to lose weight and my work at K2 has been motivating him to exercise, eat better and prepare healthier meals for our family.
 
I have a strong sweet tooth and I love carbs! Before K2, I had very little self control – I would eat these foods until they were gone! K2 has motivated me to decrease my sugar intake, limit carbs in my diet and increase protein. I have added the protein collagen to my diet and have been able to decrease caffeine. I am working toward increasing my water intake as well.
 
That being said, I am still working toward my nutrition goals and eliminating prepackaged “easy and convenient” foods from my diet.
 
I absolutely LOVE the K2 program and would tell my friends to DO IT! There is no other program out there quite like this one. It provides both the nutrition/education piece and the workout all in one hour, making it very efficient and effective – perfect for anyone with a busy schedule! The trainers and other K2 participants are very supportive and can understand/relate to all aspects of this journey.  K2 is worth every penny!

-Andrea Nichols

Thanks so much, Andrea, for sharing your story! If you live near Madison and would like to join Andrea in our next Killer Kurve session that starts next week, sign up now or reply to this email if you have questions. ->-> Click here to learn more. Killer Kurves is for men and women who have tried it all and realize the futility in fad diets, pills, and extreme ways to lose weight and know it comes down to making some lifestyle changes.  That is Killer Kurves. It is a 12 week group for making small life-style tweaks so that you can live the healthiest, and highest energy version of you. ->-> Click here to learn more.

Our 3 Favorite Smoothie Recipes! [From the Videos]

By | Hydrolyzed Gelatin, Moms, Mothers, Nutrition, Recipes, Uncategorized

CollogenI hope many of you were able to grab a bottle of the FM4L hydrolyzed collagen yesterday before it went out of stock–again! It came back in stock this morning, right here. I’ve been getting some requests for the recipes that we demonstrated in our recent videos. Click here to watch the videos if you missed them.

The first video is an interview with Tracie Fountain, our nutritional expert, with all of the details about collagen and what it can do for you. The second is our first-ever cooking video, where we make a some great smoothies. =) Below are the recipes for the three smoothies we featured. Enjoy!

Amazon has the collagen back in stock right now, but it is going in and out of stock quickly. Click here to buy now on Amazon! Remember to use the code FM4LVIPS for your $8 discount.

Strawberry Mango Smoothie (Note: this is a great basic fruit smoothie recipe and follows the proportions we mentioned in our video. Feel free to substitute your favorite fruits!)

  • 1 c water (or coconut milk, coconut water, etc)
  • ½ c plain yogurt (omit for dairy-free option)
  • ½ frozen banana
  • 1 c frozen mango chunks
  • 5 large strawberries
  • 1 scoop hydrolyzed collagen
  • Cinnamon, to taste (optional)

Blend and enjoy!

Tropical Green Smoothie

  • 1-2 c spinach (start with 1 cup if you are new to green smoothies)
  • 1 c liquid, add more if you like a thinner smoothie (coconut water, coconut milk, water, etc)
  • 1 c frozen pineapple
  • 1/2 frozen banana (1 banana if you prefer it sweeter)
  • 1 scoop hydrolyzed collagen
  • Cinnamon to taste
  • Stevia to taste (optional, if you prefer it to be sweeter)

To kick it up a notch, add:

  • Herbs—a sprig of mint or cilantro
  • Lemon—1-2 slices
  • Avocado—about 1/4 avocado gives you some healthy fats and makes the smoothie nice and creamy.

Blend and enjoy!

Chocolate-Almond Smoothie

  • 8 oz coconut water
  • 1/2 or 2/3 frozen banana (more if you prefer it sweeter)
  • 1 tablespoon almond butter
  • 1 teaspoon (or to taste) unsweetened cocoa powder
  • 1 scoop hydrolyzed collagen
  • Cinnamon, to taste (optional)

Blend and enjoy!

Hydrolyzed Collagen Now Back In Stock (with free digital cookbook)

By | Behavior Change, Moms, Mothers, Nutrition, Recipes, Uncategorized

Last week I excitedly launched our Fit Moms for Life hydrolyzed collagen and, exactly 7 minutes after launching, we sold out. That was awful customer service on my part and I apologize. We just had 480 additional units arrive at Amazon, with another 250 coming later next week, so it is back in stock for now. After these units sell, we might have one more shortage as we focus on improving the packaging even more.

-> -> Click here to order now <-<

CollogenThose who were quick to order have been reporting loving the (digital) collagen cookbook that comes with it. Our nutritionists Tracie Fountain and Hallie Klecker did an incredible job coming up with over 30 mouth-watering recipes. (You will find instructions on how to download the cookbook on the collagen bottle.) We launched the collagen with a special price of just $39.99, which is less than 50 cents per serving! Since launching last week, Amazon has increased their fees for vendors, and the raw price of collagen is increasing this month. To reflect that, the retail price is now $47.99 (instead of $45.99)–still a great value for 82 servings. However, we want to continue to offer it to you at our special launch price of just $39.99.

To receive $8 off each container please use coupon code: FM4LVIPS

I have set it up so you can order multiple jars and receive the $8 off each one. Please feel free to share this coupon code with any family members, friends or on social media. All I ask is that you leave a review on Amazon once you receive the product and hopefully love it.

When my mom heard I was launching a FM4L brand of hydrolyzed collagen she wanted me to make sure she shared her own experience with you. Haha

Here is my mom:

When Dustin shared Tracie’s blog regarding collagen for joint health and as a good source of protein, I started using it a few years ago.

Last year, I was experiencing some knee pain and along with wearing some arch supports, eventually the pain disappeared; I no longer have any joint pain at all…..I use 2 scoops of the collagen daily, about 5 Tbsp., partly to get more good protein in. I just dump it in my magic bullet with my homemade coconut milk kefir, some ground flaxseed, a little stevia…..frozen berries would be good too, but I enjoy eating them separate.

So, like everything, without doing a controlled experiment, one never knows for sure what it is that helps! I have read enough about this product, and happy to know the cattle used are pasture raised……well, to me it is a smart thing to add to the diet.”

Joy Maher (aka Dustin’s mom)

-> -> Click here to order now <-<

When you order the collagen on Amazon you will probably see the other product we are going to officially launch in a couple weeks, which is a foam roller. I have been holding foam roller workshops this past week in Madison and the feedback has been amazing. With the foam roller you get access to our Foam Roller Academy full of how-to videos for foam rolling. >-> Click here to learn more and order the foam roller <-<-

Chocolate Chia Seed Protein Power Balls

By | Health, Healthy Snacks, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Every morning is a busy morning in my house—especially on days when I’m getting my son ready for school. When you’re health conscious, you want to make sure that you’re fueling yourself with nutrient dense foods throughout the day. Most mornings I make myself a protein packed smoothie because I can easily load in fresh, raw greens and lots of other healthy and delicious ingredients.

On days when I don’t have time to even throw some things in a blender for a smoothie, these Chocolate Protein Power Balls save the day. They can easily be made the night before. It probably takes 15 minutes (max) and then I can grab a few on the go either to get the day going or to enjoy as a healthy snack.

This recipe was given to me by my husband. He was out of town and being completely committed to fitness, he always makes sure to find a gym and work out. One of the trainers in the gym he was visiting gave him this recipe. I’ve modified it a little bit to suit my personal tastes.

What I love about this recipe is that it’s pretty flexible. If you don’t like chocolate (but who doesn’t like chocolate? :-)) you could easily substitute a different flavored protein powder and omit the cocoa powder and perhaps add a bit more almond flour and nut butter. Either way, it’s an easy go-to recipe for eating healthy on the go!

Balls

Ingredients:

  •  1 cup of almond flour
  • 1 scoop of chocolate protein powder of your choice (Garden of Life and Vega are both great brands)
  • 1/4 cup cocoa powder
  • 1/2 cup of nut butter (I used raw coconut butter; sunflower seed butter, almond butter, cashew butter and peanut butter are other options as well)
  • 1 tbsp. coconut oil
  • 2 tbsp. maple syrup
  • 3 to 4 tbsp. chia seeds

Steps:

  1. Pulse all ingredients except the chia seeds in a food processor until smooth. It will probably be a bit crumbly. Transfer the mixture to a bowl.
  2. Using clean hands, form the mixture into balls that are about 1-inch in diameter rolling the “dough” between your palms.
  3. Place the chia seeds in a small bowl and roll each ball into the chia seeds. You’ll have to press firmly to get them to stick. This recipe makes about 16, 1-inch diameter protein balls. Hope you love it!

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

WARNING: What You Are About To See Is Disturbing, Watch Only If You Are Ready For Change

By | Behavior Change, Body Assessment, Health, Killer Kurves, Mindset, Moms, Mothers, Nutrition, Recipes, Uncategorized

Every once in awhile a video or article comes out that gives me goosebumps and fires me up to fight the fight of helping families get in better shape.

The video you are about to watch has done that more then anything else I have ever seen. We can’t wait another day to take action and create change, we deserve better and your kids deserve better.

Depending on where you are at in your life, this movie will stir up different emotions. You might feel a sense of relief that your struggles with your health and weight were something that started when you were an innocent child and that is really wasn’t your fault. Others might feel very blessed that they came from a home where cooking healthy meals from scratch was an everyday occurrence (that is me). Maybe you have tears streaming down your face because you are that mom or dad right now, busy and stretched thin and consistently giving your kids the foods and drinks that will one day land them on the ER table. Possibly your kids are out of the home now and guilt of how you raised them is welling up in your heart and regret fills your body, you wish you would have known what you know do.

An emotion I have right now is anger towards the processed food industry and how they target kids so much early on in their most impressionable years. No matter your emotion, I want to turn this into a positive. The good news is that your future can be infinitely better then your past. You have access to knowledge and tools that can change your life, the lives of your kids, and grandkids. The only catch is that you have to invest the time into learning about the tools and then APPLYING those tools into your families life.

At Fit Moms For Life we are very proud of the programs and tools we have created over the past 10 years. We believe they are not only based off of science, but also made practical in the real world. In other words, doable for a crazy busy person like yourself.

For the past year and a half we launch a new Killer Kurve’s session each quarter. The stories of transformation through this specific program are too numerous to share, but this is one of the only programs I have ever seen that focuses solely on overweight and obese people who are looking for a radical change in their life, without having to go on a radical eating or exercise plan. In other words we help you make small manageable choices that create massive long term change. In fact this program is so unique and powerful we are in the running to receive national grant money from the NIH to study this specific program even deeper.

Why does it work so well? It was created by trainers who were formerly obese. It was created with the deep understandings of what someone 40-200 lbs overweight goes through on an everyday basis and what they are thinking. It wasn’t created by some fit trainer who has never has an ounce of body fat, or from a scientist behind a computer who is solely looking at all the research papers.

Our team of trainers who specializes in Killers Kurves has expanded. Besides Liz (the co-creator of the program who lost over 60 lbs), we have added Shelley and Monique who have both been through the program and are now paying it forward (Monique has lost 152 lbs so far).

We understand that change is really hard and that not everyday is going to be great. That is why we focus on community and accountability to celebrates the successes and encourage each other during the defeats.

 

 

[VIDEO] Awesome Chocolate-Almond Smoothie Recipe: Healthy Dessert!!

By | Health, Hydrolyzed Gelatin, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

I’ve been getting a lot of questions in my inbox since I announced our brand new FM4L hydrolyzed collagen on Friday. If you missed it, click here for more on our big news!

So, I wanted to draft up a quick FAQ email to answer some of the most common questions I’ve been getting. I also asked my staff to record a video showing you exactly how they use collagen and demonstrating a couple of recipes.  Click here to watch—and stick around until the end because they make a healthy chocolate almond smoothie that is dessert in a glass. Delicious!!

Post your questions and comments below the video and, in particular, let us know what other types of recipes or information would help you make the most of hydrolyzed collagen!

Now, on to your questions…

What else is in the hydrolyzed collagen—what are the other ingredients?

Nothing. That’s the beauty of this product. It is a very pure, healthy protein with no additives, preservatives, fillers, sweeteners, etc.

Where does collagen come from?

It comes from the same ingredients that your grandmother used to make bone broth. It comes from the bones, skin and white connective tissue of pastured cattle.

Is it safe? I’ve read about safety issues with a variety of protein powders on the market today.

Yes, it is safe because it is just one ingredient and it is very carefully sourced. I’ve met the owners of the company that manufactures the collagen and they are very particular about where they source their cattle. The cattle are pasture raised in Brazil, Argentina and Columbia and they produce and hydrolyze the collagen here in the U.S., at their facility in Louisiana. In fact, that is one of the reasons that I am so passionate about sharing this product with you through FM4L. I strongly believe that it is the safest and most beneficial form of protein powder on the market today. It is completely safe for adults, kids, and even pets and there is no maximum or “toxic” amount. You cannot “overdose” on hydrolyzed collagen.

What does hydrolyzed mean?

The collagen (which would naturally gel or thicken as it cools, just like bone broth) is exposed to an enzyme bath, in which protein-digesting enzymes partially break down the collagen protein. This converts the collagen protein into shorter protein chains that are more digestible and usable by our bodies. In addition, once hydrolyzed, the collagen will no longer thicken as it cools, meaning that it will dissolve in hot or cold liquids.

How do I use it?

You can mix it into almost anything, as it has no flavor and will dissolve easily. We recommend using it to add protein to a carb-heavy meal or snack, which will help balance your blood sugar. For example, you can add it to:

cook book

  • Fruit smoothies
  • Applesauce
  • Milk that you put on cereal
  • Oatmeal
  • Yogurt
  • Spaghetti sauce
  • Soups
  • Casseroles
  • Coffee
  • Tea

Remember, when you order from us, we will send you a digital version of the FM4L Hydrolyzed Collagen cookbook. The only cookbook of its kind, it will show you exactly how to incorporate collagen into meals that you can make every day.

How often should I take it and how much should I use?

I recommend taking 1 scoop twice per day (morning and evening) for maximum joint care benefits. At a minimum, use it daily for two months and then stop using it for a week or so to see if you notice a difference. The vast majority of my clients definitely notice when they stop. That’s it for now, but keep your questions coming!

As a reminder, provided that Amazon has our inventory ready to go (fingers crossed!!!) we will open up our storefront tomorrow (Monday) morning at 10 AM Central. We will email you the Amazon link and a coupon code as soon as the collagen is available. You will need to act fast if you want to take advantage of this deal because Amazon will only have 240 cans available tomorrow. (Our small pre-release/test order of just 60 cans sold out in hours at the end of last week!)

So, watch for the link to come through tomorrow morning!

Check out today’s video for two really awesome smoothie recipes from my staff. Please leave a comment, especially if you try the chocolate-almond smoothie—it’s delicious!

Don’t wait to grab your container of FM4L hydrolyzed collagen and download your FM4L Hydrolyzed Collagen Cookbook! They will not last long.

 

Single Mom Thinking of Ending Her Life Creates Incredible Transformation

By | Balance, Behavior Change, Health, Healthy Snacks, Mindset, Moms, Nutrition, Uncategorized

Onica’s transformation began the day she signed up for Killer Kurves.  She said K2 was the best decision she has ever made for herself and it was the day that saved her life. Onica learned to start viewing food as fuel and not as a hobby or a way to relieve stress.  She started living when she stopped eating food that was harming her health and suppressing her energy. 

Onica

Onica graciously put together her daily eating schedule and recipes she loves.

Daily Eating Schedule

5:45 – Wake up

6:15 – Have first ½ of breakfast

  • 12 oz ice water with the juice of ½ a lemon
  • 2 Energy bites

8:00 – Have second ½ of breakfast

  • 8oz Greek yogurt (Faye 2% is what I try to get but can’t always find)
  • 1 tsp local raw honey
  • ¼ cup or so sliced/chopped fruit, I like either banana or strawberry best

9:30/10:00 – Morning snack

  • 1 small apple (Honeycrisp is my fav)
  • Either 12 almonds or 2 TBSP natural peanut butter but I don’t do the p.b. often because I
  • have no control around peanut butter and then I just end up eating waaaay more than 2 TBSP

Between 11 and noon – Lunch

  • Varies but I usually make a big batch of something on Sunday and divvy it up into helpings for lunch all week, this is great if it is an awesome recipe, however, when you make something new and it isn’t great then not so much… I will attach several recipes that I have made and like for lunches all week long.
  • 3:00 – Afternoon snack
  • 2 hardboiled eggs
  • 1-2 carrots or other veggie that you like raw, I do not use any sort of dip/dressing/sauce for these

5:30-6:00 – Dinner

  • Varies, below are recipes that I have tried and like 7:30 on K2 nights ONLY – after workout snack
  • 1 string cheese

OR

  • 3 TBSP “energy trail mix” (recipe attached)

** I try to only drink water throughout the day but I do sometimes have a cup of coffee (with milk and coconut sugar) or a cup of tea with honey. My breakfast and snacks rarely change as I find these choices work well for me, are easy to prepare, I like them and so far I am not sick of them. Sample lunch ideas, recipes will are below.

  1. Chicken Sans Noodle Soup (281 calories)
  2. Lean and Clean Chili (278 calories)
  3. Slow Cooker 2 Bean Chicken (146 calories)
  4. Salad Bar from the local grocery store (calories vary)
  5. Chicken and Roasted Veggie Soup (149 calories)
  6. Chicken and Veggies (331 calories)
  7. Zucchini Pizza Boats (149 calories)
  8. Tuna (or chicken or salmon) salad cucumber wrap (175 calories)
  9. Sour Cream Chicken Enchilada filling (222 calories)
  10. Veggie Potato Pancakes (202 calories)
  11. Veggie and Quinoa Soup (255 calories)
  12. Meat Muffins (152 calories)
  13. Black Bean Burgers (187 calories)
  14. Spaghetti (296 calories)
  15. Taco Salad (322 calories)
  16. Chicken Stew (277 calories)
  17. Broccoli, mushroom, garlic, chicken with pasta (342 calories)
  18. Spaghetti with Arugula, roasted peppers & prosciutto (283 calories)
  19. Chicken and Mushrooms (154 calories)

I usually add a side of veggies or sweet potato fries or both to dinner depending on what it is that we’re having. I chose the lunch options as lunch instead of dinner simply because they make a large enough batch to last the whole week and require minimal prep at the office.

Recipes:

**Some of these are my own made up as I go, some I have adapted from published recipes and some are exactly as written from where I found them. I will try and include links for those that aren’t my own. Feel free to ask if you have questions. I won’t claim to be a cookbook author by any means so my directions etc are not the best.

Chicken Sans Noodle Soup (281 calories):

  • 5.00 Chicken – Breast, meat only, raw
  • 1.00 large, Onions – Raw
  • 1.00 tablespoon, Oil – Coconut
  • 6.00 medium, Carrots – Raw
  • 2.00 clove, Garlic
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 2.00 sweet potato
  • 1.00 Potatoes – Red, flesh and skin, raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 1.00 container (6 cups ea.), Chopped Frozen Spinach
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tbsp, Spices – Dill weed, dried

Heat oil in a large soup pot, add onion, carrots and mushrooms. Cook until veggies are tender, about 3-5 minutes. Add chicken and cook until no longer pink. Add remaining ingredients and put in a 300 degree oven for 2-3 hours. 5 servings

Lean and Clean Chili (278 calories): This is a recipe from the Killer Kurves binder, see prep there.

Slow Cooker 2 Bean Chicken (146 calories): Recipe >>> http://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/

Salad Bar from the local grocery store (calories vary): You pick the ingredients for this one

Chicken and Roasted Veggie Soup (149 calories):

  • 1 can Diced Tomato
  • 1 Can mild Rotel
  • 3.00 medium, Carrots – Raw
  • 1.00 Medium, Zucchini
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 1.00 large, Onions – Raw
  • 3.00 cloves, Garlic – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 med red pepper
  • 1.00 sweet potato
  • 1.00 package (10 oz), Spinach – Frozen, chopped or leaf, unprepared
  • 4.00 cup, Chicken Stock
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tsp, Spices – Chili powder
  • 0.25 tbsp, Cayanne Pepper
  • 1.00 tsp, Cumin
  • 12.00 oz, Chicken Breast cut into bite sized cubes
  • 1.00 tbsp, Refined Coconut Oil

Preheat oven to 450 degrees, put ½ tablespoon coconut oil on a large cookie sheet (or 2) and put in oven to melt. Chop all fresh veggies, sprinkle with salt and pepper. Spread veggies on cookie sheet(s) and cover. Roast for 10 minutes, remove foil, stir and roast for an additional 20 minutes. Heat remaining coconut oil in soup pot. Cook chicken until no longer pink. Add roasted veggies, tomatoes, spinach, chicken stock and spices. Put back in oven at 300 degrees, cook for 2-3 hours. 8 servings- Chicken and Veggies (331 calories)

  • 1.00 large, Onions – Raw
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 3.00 clove(s), Garlic – Raw
  • 1.00 cup(s), Broccoli – Raw
  • 0.50 cup(s), Frozen Mixed Veg (Carrots, Peas, Corn, Green Beans)
  • 5.00 Boneless skinless chicken breast
  • 2.00 medium, Carrots – Raw
  • 4.00 slices (18g), Bacon

Heat medium skillet, add bacon. Cook until crispy, transfer to papertowel, set aside. Leave enough bacon fat in the skillet to cover the bottom, add chicken and cook until no longer pink. Add veggies and cook until they are the desired crispness. Add bacon back in. 5 servings

Zucchini Pizza Boats (149 calories): Recipe here >>> http://www.cookingclassy.com/2014/06/zucchini-pizza-boats/

Tuna (or chicken or salmon) salad cucumber wrap (175 calories):

  • 1.00 tsp(s), Lemon juice – Raw
  • 1.00 tsp(s), Spices – Dill weed, dried
  • 0.06 tsp(s), Sea Salt
  • 0.06 tsp(s), Spices – Garlic powder
  • 1.00 oz, Plain 0% Greek Yogurt, 2 Tbsp
  • 2.00 tbsp(s), Mustard – Yellow
  • 1.00 container (4 oz drained 56g about 1/4 cup ea.), Tuna Fish
  • 1.00 large (8-1/4″ long), Cucumber – Peeled, raw, sliced

Mix lemon juice, spices, yogurt and mustard in a small bowl. Add tuna, cooked chicken or salmon. Mix until combined. You can slice the cucumber lengthwise, put the salad on the cucumber and roll it up or just do what I do and make round slices and put a small forkful of the salad on the slice.  1 serving- Sour Cream Chicken Enchilada filling (222 calories)

“Sour Cream Chicken” Enchiladas: This recipe was adapted from >>>  http://www.vegweb.com/recipes/sour-cream-chicken-enchiladas

  • 1.00 large, Squash – Zucchini, includes skin, raw
  • 1.00 large, Onions – Raw
  • 2.00 pepper, Poblano Pepper, roasted, peeled and diced
  • 1.00 tbsp(s), Ground Cumin
  • 1.00 tsp (g), Spices, Oregano, Dried, Leaves
  • 1.00 tbsp(s), Chipotle Peppers In Adobo Sauce (12oz)
  • 1.00 dash, Spices – Salt, table
  • 2.00 cup, Sweet, Frozen corn
  • 14 oz boneless, skinless chicken breast
  • 1.00 container (1 4/5 cups ea.), Canned Black Beans drained and rinsed
  • 6.00 tbsp(s), Yogurt, Greek, 2% (Fage)
  • 1.00 tsp(s), Refined Coconut Oil
  • 1.00 container (423.5 gs ea.), Petite Diced Tomatoes

Dice the zucchini and onion and put on a cookie sheet with 1 tsp melted coconut oil. Add corn and spices and toss to coat. Roast in a 450 degree oven for 20-25 minutes, until onions start to caramelize, stirring occasionally. While those are roasting heat remaining oil in a skillet and cook until no longer pink. Put all ingredients except Greek yogurt into a large container and mix together. When ready to eat reheat and serve with Greek yogurt or sour cream.

Veggie Potato Pancakes (202 calories): 5 servings

  • 4 small Zucchini
  • 1 Yellow Onion
  • 2 Carrots
  • 3 cloves, Garlic
  • 3.00 oz, Sliced Mushrooms
  • 1.00 Large Sweet Potato
  • 5.00 egg, Large Whole
  • 2.50 tbs, butter
  • Salt and pepper to taste

Shred all of the veggies and mix together in a large bowl. Portion out into 5 sandwich size Ziploc bags. When you are ready to make a serving put 1 egg into a bowl and scramble with the salt and pepper. Add the veggies and coat with the egg mixture. Heat a small skillet over medium heat and add .5 tbsp butter until melted. Add veggies, spreading the mixture evenly over the skillet. Once brown on that side flip it to the other side and cook until that side is brown. **I have yet to master the flipping part of this so I end up with a plate of what look more like shredded veggie crumbles than pancakes but they still taste great

Veggie and Quinoa Soup (255 calories):

  • ½ TBSP Coconut Oil
  • 1 Onion Chopped
  • 3.00 oz, Sliced Mushrooms
  • 3.00 clove (3g), Garlic, Raw
  • 3.00 carrot (10″ – 72g), Carrot
  • 8.00 ” Stick, Celery.
  • 1.00 Medium Zucchini Raw
  • 4.00 oz, Roasted Red Pepper
  • 2.00 cup (30g), Fresh Baby Spinach
  • 2.00 cup chopped – 120g, Green Beans
  • 4.00 cup (250ml), Organic Vegetable Broth
  • 1.50 cup (130g), Canned Diced Tomatoes (Per Package)
  • 1.75 cup, Canned Black Beans, rinsed and drained
  • 1.50 cup, Canned Navy Beans, rinsed and drained
  • 1.00 cup dry (43g), Organic Quinoa, rinsed

Heat oil in large soup pot, add all fresh veggies and cook for about 3-5 minutes. Add remaining ingredients, heat to a boil. Put in 300 degree oven for 2-3 hours. 7 servings.

Meat Muffins (152 calories) I have no idea where this one originally came from, my sister introduced me to them and I fell in love.

  • 1.00 container (16 ounces ea.), Ground Turkey, Raw, 99%/1%
  • 1.00 medium (2-1/2″ dia), Onions – Raw, chopped into small pieces
  • 2.00 medium, Carrots – Raw, chopped into small pieces
  • 1.00 large, Eggs – Whole, raw
  • 1.00 cup, Mushrooms – Raw, chopped into small pieces
  • 2.00 clove, Garlic – Raw, chopped into small pieces
  • 1.00 box frozen, chopped spinach, thawed with excess water squeezed out
  • 1.00 tsp (5mL), Worchestershire Sauce
  • 1.00 Tbsp, Tomato Ketchup 64oz
  • 2.00 tsp, Mustard – Yellow
  • 1.00 dash, Spices – Salt, table
  • 1.00 dash, Spices – Pepper, black

Preheat oven to 375 degrees. Using a papertowel spread a light coating of coconut oil in each section of a cupcake pan. Mix everything together in a large bowl until thoroughly combined. Form the meat mixture into 12 equal size balls and put them in the cupcake pan. Bake for 45 min-1 hour. 6 Servings

Black Bean Burgers (187 calories): These came from a vegan cookbook that I have, the name escapes me though…

  • 1.00 can black beans, rinsed and drained
  • 1.00 tbsp, Oil – Coconut
  • 0.50 cup, Onion Raw Chopped 1/2 Cup
  • 1.00 tsp(s), Garlic – Raw
  • 1.00 pepper, Red Bell Pepper
  • 1.00 pepper, Peppers – Jalapeno, raw
  • 0.50 cup(s), Corn – Sweet, yellow, frozen, kernels cut off cob, unprepared
  • 0.25 tsp(s), Spices ~ Corriander
  • 0.50 tbsp(s), Chipotle Peppers In Adobo Sauce

In a medium mixing bowl, mash the black beans w/ a potato masher or a fork. Heat 1 teaspoon of the oil in a skillet over medium-high heat. When the oil is hot, add the onion, garlic, bell and jalapeno peppers, cumin, and coriander. Cook the vegetable mixture until the onion is soft. Add the vegetables to the black beans. Mince the chipotle, add it to the bean mixture, mix well. Stir in the corn. Form the bean mixture into 4 patties. Heat 2 teaspoons of the oil in a skillet over medium-high heat. Fry the patties until they are nicely browned, about 5 minutes. Turn and fry the other side for about 4 minutes.

Spaghetti (296 calories)4 servings: Regular spaghetti here, I do use the 99% lean turkey burger and 100% whole wheat noodles for mine and I try and find a sauce without all the junk that most of them have in them. I also go light on the noodles for myself.

Taco Salad (322 calories): This is another one that varies. I use the 99% lean turkey and a packet of whatever taco seasoning I have on hand (I have homemade stuff sometimes too). I use romaine lettuce instead of iceberg, cheese, tomatoes and plain Greek yogurt instead of sour cream.

Chicken Stew (277 calories): This is one I just threw together one afternoon.

  • 1.00 tsp coconut oil
  • 4.00 Boneless Skinless Chicken Breasts, cubed
  • 1.00 cup, chopped, Onions – Raw
  • 2.00 clove, Garlic – Raw
  • 1.00 cup, chopped, Carrots – Raw
  • 2.00 stalk, small (5″ long), Celery – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 2.00 frozen mixed veggies
  • Salt and pepper to taste

Heat the oil in a soup pot over medium heat, add the chicken and cook until no longer pink. Add the raw veggies and cook another 5 minutes. Add the stock, mixed veggies and seasonings, bring to a oil. You can either simmer on the stove for however long you want or put it in the oven at 275-300 for a couple hours. 6 servings

Broccoli, mushroom, garlic, chicken with pasta (342 calories): This is one of my favorites, again, not sure where it came from originally though.

  • 3.00 boneless, skinless chicken breasts, cubed
  • 2.00 bunch, Broccoli – chopped and lightly steamed
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 3.00 clove, Garlic – Raw, chopped
  • 3.00 pat (1″ sq, 1/3″ high), Butter – Salted
  • 0.25 container (16 oz ea.), whole wheat Penne Pasta (or whatever shape you have on hand)
  • Salt and pepper to taste

Fill a medium pot with water and put on to boil for the pasta. Heat butter in a large skillet, add chicken and mushrooms and cook until chicken is no longer pink. When water is boiling, add pasta and cook according to the package directions. Add the lightly steamed broccoli to the chicken and mushrooms and let cook until the pasta is done. Add pasta and seasonings.

Spaghetti with Arugula, roasted peppers & prosciutto – 4 servings (283 calories): I omit the walnuts and opt to swap out the arugula for baby spinach when I make this, I have also added mushrooms once or twice. Adapted from >>> http://www.eatingwell.com/recipes/spaghetti_with_arugula_roasted_peppers_prosciutto.html

Chicken and Mushrooms (154 calories): This is basically the Broccoli, mushroom, garlic, chicken with pasta but with only the chicken and mushrooms. I let them cook in the skillet until they are golden and the mushrooms are starting to caramelize, adding a splash or 2 of water if the pan gets too dry. Quick and easy and super yummy!

I would like to make a couple of statement disclaimer type things.

  1. I am not a drinker at all, this could very well be why I have been so successful on my journey, and alcohol is not my thing.
  2. I am in no way, shape or form qualified to tell anyone what/how/when to eat, just sharing what has worked for me.
  3. Good luck! You CAN do this!

I hope that people find this to be a useful tool on their journey to becoming who they desire to be.

-Onica

Sautéed Kale Leaves + Balsamic Vinegar

By | Balance, Health, Kids nutrition, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

One of my favorite side dishes is garlic collard greens with bacon and vinegar. It’s a play on the collard greens that my grandmother makes and I tried a similar strategy with this kale recipe. And it turned out to be absolutely delicious. It’s such a savory, rich flavor that pairs well with nearly any protein.

A great benefit to eating kale is that kale is a superfood. It’s also a cruciferous vegetable—a food group that is widely recognized for helping to reduce the risk of cancer. It’s also rich in a wide variety of vitamins and nutrients, it’s anti-inflammatory and it contains anti-oxidant properties. All around, eating kale is a win.

I love kale—raw, juiced, sautéed, in my breakfast shake…I’ll eat it a variety of ways. This particular recipe is great for anyone that just can’t seem to appreciate the taste of kale in its raw form. Sauté it and cook it down and let the natural flavors and aromas lure you into loving this superfood side dish.

Also, please make sure that you get a good quality balsamic vinegar. It really makes a difference in the flavor and can take the taste to another level.

Kale with Balsamic Vinegar 2 copy

Ingredients: Serves 4 to 6

  • Olive oil
  • 1 red onion, chopped
  • 3 to 4 garlic cloves, minced
  • 16 cups of kale, roughly chopped (this is about 2 smaller bunches)
  • Sea Salt and pepper to taste
  • ¼ cup balsamic vinegar, plus more for garnish
  • 1 cup of beef or chicken broth
  • 2 Roma tomatoes or tomatoes on the vine, sliced into wedges (optional)

Steps:

  1.  Heat 2 to 3 tablespoons of olive oil over medium heat. Once hot add the onion and sauté until soft, but not translucent.
  2. Add the garlic and sauté for 1 minute until fragrant.
  3. Add the kale and sauté with the garlic and onion, coating the leaves with oil as you stir. Feel free to add more oil if you need to prevent things from sticking. Season the kale with salt and pepper to taste.
  4. Add the balsamic vinegar and continue to sauté, coating the leaves with the balsamic.
  5. Add the broth, cover and let simmer for 5 to 7 minutes until the leaves are very soft and wilted.
  6. Remove the pan from heat and drizzle the kale with more balsamic vinegar, tossing to cover the leaves.
  7. Serve with tomato wedges if you like.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.