Slow cooker clean eats Italian chicken!

I am always on the prowl for some clean eats crockpot cooking…

So, I was delighted when I ran across this one today!Clean eating crock pot chicken

Here is the recipe:

  • 4 lbs. boneless, skinless chicken breasts
  • 5 medium tomatoes, chopped
  • 1 onion, chopped
  • 3 T. garlic, minced
  • 2 T. tomato paste
  • 2 T. olive oil
  • 1 T. honey
  • 2 T. Italian Seasoning
  • 1 T. red pepper flakes
  • 1 tsp. sea salt
  • 1 tsp. black pepper

This Clean Eating Slow Cooker Italian Chicken is a super easy meal that you can feel good about feeding to your family.  It’s packed with fresh ingredients and has enough flavor that you can eat alone, over salad, or over your favorite rice.  Enjoy!

  1. Mix all ingredients (except chicken) together and mix for about 30 seconds until ingredients are mixed well.
  2. Place chicken breasts and sauce in crock; cover and Crock on LOW heat for 7 hours.
  3. Shred chicken with 2 forks. Let chicken absorb sauce and crock for another 30 mins. to 1 hour on LOW.
  4. Serve with your favorite pasta or quinoa.

 

What to do after an unclean eating episode…

Well, I eat clean MOST of the time.  But then there are the occasional times that I just need to eat those carbs to reset my system.

What do you do after a meal of unclean foods?What to do when you don't eat clean

Here are a few tips to help you get back on track.

1.  Don’t overly stress about it.  There is nothing you can do once the food has gone down the hatch.  You just have to move forward.

2.  Drink some peppermint tea to settle your tummy as you will feed a bit of indigestion set in.

3. Drink plenty of water to flush out the toxins you just ate.  Also, since you probably just ate a ton of carbs…it will flush out that extra water associated with them.  Carbs hold water, don’t forget!  Carbs will make you bloat don’t forget…

4.  Wake up the next day and eat a high protein breakfast.  It is important that you don’t skip this step as that will cause you to only go into “starvation mode.”

5.  Go light on the carbs, drink TONS of water and get some exercise in.

6.  Try some gentle yoga poses.  These yoga poses will aid in digestion and overall increase your comfort level.

So, don’t worry.  A meal or two will not wreck your clean eating work.  Just get right back on the “horse” to minimize the meals.

What do you do that helps with recovery from an “unclean eating” episode??

Share your tips in the comment section below.

What is your fitness “why?”

It is important to know your “why!”

Why do you want to be healthy?  Why do you want to lose weight?  Why do you want to eat clean?  Why haven’t diets worked for you in the past?  What challenges are there for you to get involved?

If you don’t know your “why” you certainly won’t stick with a program.

For me, I had gotten to a point in my life where I felt as if things would be impossible to change.  Once I made it to my 40’s, I thought that things were going to be the way they were going to be and that I didn’t have many options in terms of body transformation.  The 20’s, even the 30’s were far gone.  What happened to me?  How did I let myself get into this shape?  How could I even begin to turn things around?

It was only through a hard core look at my “why” that I could truly commit to a workout program and a new lifestyle.

Here is my “why” from my mouth to your ears.

What is your “why?”  What will keep you working towards your goals long after your New Year’s resolution has worn off?

Dig deep and find that “why.”  Then you will be ready to commit to a program, no matter the cost or the commitment.

If you are ready, fill out my Challenge Group Application and let’s get you started on the road of transformation.

Your new you resolution tips…Happy new year! So what are you going to do with it?

Happy New Year!

OK, so now what?

I love a New Year.  I didn’t always.  I looked up it with dread because of all the things I failed to do in the year before.  But, not anymore.

You see, I have dedicated the New Year to a day of planning and goal setting.  I would look at the past year in review and decide what some of my top goals should be for the coming one. Then I chart it all out on a yearly calendar and then monthly.  At the end of each month, I take a look at my larger yearly goals and determine what next steps for the month should be to get me to them.  Then each Sunday night, I take a look at my monthly goals and determine what I need to do this week to get me to my monthly goals.  You see, I break it all down from he large to the very small.  And, then my year becomes manageable.

I use this day planner design to help me chart everything I need to do.  Find what works and use it.

My day planner goals FullSizeRender 4

So, if you haven’t settled on your top goals for the year, take some time today or this weekend coming.  Writing down your goals in specific terms…SMART (specific, measurable, assignable, realistic and time-related)   means you’re more likely to achieve them.

And, we want you to achieve them, right?

Happy 2015!!

Yummy Healthy Chocolate Peanut Butter Cups

Healthy Chocolate Peanut Butter Cups

I made these in batches….

2TBSP melted extra virgin coconut oil
2 TBSP Chocolate Shakeology
Organic Maple syrup (a capful for sweetness)

Try these healthy peanut butter cups

Try these healthy peanut butter cups

Natural Peanut Butter ( or PB2 mixed with water)
Cupcake liners
Melt oil and mix with Shakeology and maple syrup.
(save in fridge dont freeze or they will be too hard to enjoy!)

Place some in bottom of liners. Put those in freezer for few minutes to set up. Then melt peanut butter a little and spread thin on top of the firm chocolate. Pour chocolate/oil mix over top of peanut butter and then put back in freezer to firm up for few minutes. DELISH! You can keep in fridge.

Contact me for samples for Shakeology.