June 30, 2018

Chicken Enchiladas Recipe

I love a chicken enchilada! Who is with me?! When you have a craving for enchiladas, throw this casserole together instead of heading to your favorite Mexican restaurant. You can totally stay on track with your nutrition goals with this.
Don't let the list of ingredients intimidate you. I promise it is an easy fix!

1 pound boneless, skinless chicken breasts
3 cups low sodium chicken broth
2 dried bay leaves
10-oz can red enchilada sauce
2 tsp extra virgin olive oil
1 small onion, small dice
2 tsp minced garlic
1 cup fresh or frozen corn kernals
15-oz can reduced-sodium black beans, drained and rinsed
10-oz can Ro*Tel Original Diced Tomatoes & Green Chilies
2 tsp cumin
1/8 tsp chili powder
1/2 tsp salt
1/4 tsp black pepper
2 Roma tomatoes diced
6 soft tortillas, high fiber and/or protein
1 cup shredded cheese*
2 tsp fresh cilantro, chopped

1. Preheat the oven to 350ºF. Spray a 13x9-inch baking dish with nonstick cooking spray and set aside.
2. In a medium stock pot, bring the chicken broth to a simmer. Add the chicken and bay leaves, and simmer covered for 15 minutes, flipping over at the halfway mark. The internal temperature should read 165ºF.
3. Remove from the broth and reserve on a plate until cool enough to touch, then shred and set aside. Discard the bay leaves.
4. Heat the olive oil in a large skillet, over medium heat. Add the onions and garlic and cook for 6-8 minutes until the onions begin to soften. Stir in the corn, beans, Ro*Tel, cumin, chili powder, salt and black pepper. Stir in the reserved shredded chicken, and turn off the heat.
5. Spread a thin layer (about ¼ cup) of the red enchilada sauce on the bottom of the prepared baking dish. Begin building the casserole by layering 2 tortillas, half of the chicken mixture, and ⅓ cup of cheese. Repeat by layering 2 more tortillas, ¼ cup of the enchilada sauce, the rest of the chicken mixture, another ⅓ cup of cheese. Finish by layering the 2 remaining tortillas, the remaining enchilada sauce, and the remaining cheese. Sprinkle the diced Roma tomatoes over the cheese.
6. Bake for 25-30 minutes, and garnish with the cilantro.

- Use gluten free and/or vegan tortillas
- Sub 3/4 cup vegan style shredded cheese for dairy free, dairy allergies, or lactose intolerant

Want more recipe ideas or help learning how to meal plan, complete this application and join my next online nutrition and fitness group!

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Chicken Salad Recipe for Those of Us with Summer Goals

Remember when you thought chicken + salad surely meant healthy...until you read the nutrition info or realizes how much junk went in it? Here is a lightened up chicken salad recipe for those of us with summer goals and can work in a serving of a fruit.

1½ pounds boneless, skinless chicken breasts
2 cups low-sodium chicken broth
2 dried bay leaves
½ cup plain, non-fat Greek yogurt
¼ cup light mayonnaise
2 tablespoons apple cider vinegar
2 tablespoons honey
½ teaspoon salt
¼ teaspoon black pepper
1 cup red seedless grapes, cut in half lengthwise (20 grapes)
½ cup coarsely chopped unsalted, raw pecans (34 pecans)
1 cup diced celery (about 3 stalks)

1. Place the chicken in a pot large enough to it all, and fill the pot with enough chicken broth to cover the chicken by about 1-2 inches. Add bay leaves, and if desired, fresh parsley stems and whole peppercorns to flavor the cooking liquid, then bring to a boil over high heat.
2. When the cooking liquid comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reaches 165℉.
3. Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
4. While the chicken is cooling, prepare the dressing in a large mixing bowl by whisking together the yogurt, mayonnaise, vinegar, honey, salt, and black pepper in a large mixing bowl.
5. Add the grapes, pecans, celery, and cooled chicken to the bowl, and gently toss all of the ingredients together.
6. Chill before serving.
7. Serve over a bed of mixed greens to get in as many veggies as possible! 

- Instead of cooking chicken, buy a rotisserie chicken at the deli.
- Use vegan mayonnaise in place of regular and Greek yogurt.
- Leave off the pecans for food allergies.

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Recipe Originally posted here.

June 16, 2018

Lift and HIIT Workout - VIP Launch

I am jazzed to share this with y’all! This new program, LIIFT4, is my new jam. If you’re a busy woman, mama, or faithful kind of girl, you’re my jam too *kiss-kiss*. My mission is to make fitness and nutrition so simple that you can’t help but get on board. That is exactly what this new program is all about! 

What is LIIFT4?
Here’s the scoop! LIIFT4 is a combination of weights and high intensity (HIIT) cardio. The goal is to lose fat and build muscle at the same time. Every workout ends with a core routine. It isn’t overly complicated and doesn’t require a lot of coordination. Something I love about it is that you don’t get bored, because you never do the same workout twice. The schedule is just 4 days a week, 30-40 minutes a day, 8 weeks total. 

When does LIIFT4 launch?
LIIFT4 will be available to everyone with access to Beachbody on Demand on October 1st. But you don’t have to wait that long! You can start with me in our VIP LIIFT4 Launch group on July 16th! All LIIFT4 challenge packs are available for VIP access now.

Is LIIFT4 for me?
Want to lose weight but juggling work, family, after school activities?
Do you struggle with finding time to complete longer workouts?
Want to eat balanced meals that satisfy you?
Do you to implement healthy habits that include exercise and meal planning but don’t know where to start?
Already enjoy working out and looking for something new to keep you motivated?
If your answer is yes to one or more of these questions, LIIFT4 is definitely an option for you.
This is absolutely my favorite type of program – one that allows a beginner to modify as you learn and for someone already in great shape to work extra hard. 
"From someone who was already considered “fit” and who relied on workouts EVERYDAY
to stay that way, I found that with LIIFT4 I could go hard 4 times a week, dial in the nutrition
and STILL get great results! It’s also been a blessing to have a quick effective workout
to work around my busy schedule with two kiddos."
What equipment I need for LIIFT4?
You likely have all that you need! If not, it won’t take a lot to get your home gym set-up and ready for day 1. We will use free weights, so a set of light, medium, and heavy dumbbells (all relative to your fitness level) or resistance bands (included in most all LIIFT4 offers). I recommend that you also have a comfort mat, especially if you plan to workout in your garage or on hardwood floors. Including faith in fitness and our approach to food completely changes the focus and why. In this challenge, you will see results and we will focus on getting fit from within!

How can I join a LIIFT4 Challenge Group?
So glad you asked! My exclusive VIP LIIFT4 LAUNCH Group starts with prep on July 16th. Day 1 of workouts will by July 23rd! I have already started and looking forward to guiding a group of women that are ready to do this! I will be with you every day, every step of the way. 

If you want to join me, CLICK HERE and complete the form below.

My Mission is to encourage and support women live a healthy and purposeful life through faith, fitness, and food. I want to help you find peace and confidence with your body that is truly a gift from God.

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June 5, 2018

My Health Transformation from the Inside-Out

Ok, it’s almost a handstand and maybe I did climb up the wall to get there but it felt good and exciting!

Feeling capable and confident enough to climb that wall took a lot of work. It started well before this picture was snapped.

Almost three years ago, I

felt weighted down.
I had no energy.
My body was changing in ways that I didn’t like.
I was uncomfortable in every pair of pants – even the loose ones.

One night as a new mama, I was holding my brand new baby and almost panicked thinking about chasing him around the back yard. I pictured him growing up and witnessing me lashing out in the mornings before work when none of my clothes fit. I even started comparing myself to other moms. I realized, how unhappy I was with my current self and that if I didn’t figure out how to lose the weight and create healthy habits, it was going to affect my entire family.

So, I prayed, joined an accountability group (against my husband’s disbelief), and showed up!
I told myself that I was going to change for myself and my family.
When my baby boy slept very little, I still woke up and worked out before going to the office.
When he was sleeping, I meal prepped.
When he woke during a workout, we played and he joined me.
Within three weeks, I felt amazing. I honestly don’t remember ever feeling that good before then.

I promised myself I would never go back to feeling the way I did – on the inside or about my body.
And I am not breaking that promise.

So to the mama that desperately wants to make a change, lose the weight, find your motivation, dig deep. Promise yourself you will do it. You absolutely can!

Each month, I lead at least one accountability group online to help other women that are ready for a change. We focus on nutrition plans, meal planning, and meal prep. Some groups are paired with a fitness program and others exercise is optional. I would love to support you in your very own transformation. 

Complete this to tell me a little bit more about you and your goals. 

Fit from within,

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Blistered Cherry Tomatoes

Just this week, I cooked tomatoes differently than ever before. This super simple recipe knocked my socks off because these tomatoes have the perfect amount of garlic and so delicious! These blistered cherry tomatoes are packed with flavor and are beautiful. Peak season for tomatoes will be here soon, so add this recipe to your upcoming meal plans.

Ways I plan to incorporate into my meals for added veggie nutrition and pops of color - mixed with quinoa/brown rice blend, poured over grilled chicken breasts, tossed with shrimp and zoodles (you can totally use pasta if you want), and drizzled over fresh fish. Seriously, such a easy recipe and cooking method to introduce an added flavor to so many dishes! 

2 Tbsp oil (I use avocado oil)
4 cups cherry tomatoes (about 20 oz.)
2 garlic cloves, minced
1/2 tsp paprika
1/4 tsp black pepper
1/4 tsp salt

1. Heat oil in a large non-stick skillet over medium-high heat. Add tomatoes and cook until tomatoes burst and begin to brown, about 5 minutes. Stir and turn over a couple times.
2. Reduce heat to medium. Add garlic, paprika, pepper, and salt. Cook until garlic softens.

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