July 19, 2018

Creamy Bacon Spaghetti Squash Casserole and Weekly Meal Plan

What's for dinner, y'all?!
Last week, I asked y'all to share what kind of recipes you want. I promised to include them in my meal plan and share for you. One request was for casseroles that include veggies instead of pasta.
Casseroles don't tend to be the healthiest food options, but there are plenty of ways to get creative making them more nutritious.

So, here is a Creamy Bacon Spaghetti Squash casserole that will surely make your mouth water! You can even make this one egg free if someone in your family has food allergies like ours. My little guy is allergic to eggs, dairy, and wheat. It can be scary but doesn't keep us from enjoying delicious food. Some of my best advice for food allergy moms or even picky eater is don't let specific ingredients hold you back from preparing a recipe that your family will enjoy. There is likely an alternative and way that you can make it your own!
For this recipe, I used the Vegan Egg, plant-based egg replacer. This is my go-to egg replacer lately, because the texture is closest to whisked eggs. You can check it out here.
Let me know if you try the recipe and if you used an egg replacer or actual egg.

INGREDIENTS
3 cups cooked spaghetti squash
8 pieces of cooked bacon, chopped
1 1/2 cups steamed broccoli florets

Sauce
1 cup full fat coconut milk (from can)
1 medium egg (or egg replacer - flax egg would not work for this)
1 tsp sea salt
1 tsp garlic powder
fresh ground pepper to taste

INSTRUCTIONS
1. Preheat over to 400.
2. Place spaghetti squash, bacon, and steamed broccoli into casserole dish.
3. In a saucepan whisk together all sauce ingredients.
4. Heat the sauce over medium heat and whisk while it cooks for 3-5 minutes. If using an egg replacer less is more or it will curdle.
5. Pour the creamy sauce over the casserole.
6. Place in the oven or about 10 minutes or until warm. Enjoy!

As for my meal plan, it has been turned into a favorite this week. Some weeks I enjoy what I planned more than others. I think it is important to plan foods that work with your weekly schedule, travel dates, and time of year. This meal plan was super simple, full of less expensive ingredients, and full of flavor!
Do you need help with meal planning or any other healthy lifestyle goals? I would love to help you!
Each month, I provide my fit tribe with customized meal plans, recipes, provide kitchen and meal prep tips (and workout schedules that can be done at home if you're looking for that too!).

Complete the SoulFit Tribe application below or drop me a message if you want to know more!

Fill out my online form.
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July 18, 2018

My 3 Day Summer Detox Results


We're all human. No matter how committed we are to living a healthy lifestyle, sometimes we get a little too far off track. Treats become more of habits rather than the exception. It also seems that life tends to get a little crazy every few months. Even as a coach with a business of helping other women get fit, learn to meal plan, encouraging them to stick to the plan, and love their bodies enough to get fit from within, I still get to a place where I need to reign it in.

I was eating handfuls of chips, sweets on the regular, and random pantry snacking. You mamas know what I'm talking about - when you stand in the pantry and eat like little secret closet. Why do we do that?! My stomach was more bloated than ever in my life. Not even exaggerating. I'm talking bloat from under my bra down. It was downright uncomfortable and not the norm for me. Mood swings were in full effect. Sugar and silly carbs do that to us! Because of the bloat, I felt bleh, pants didn't fit - cue grumpy attitude.

I realized that I had to figure out a way to snap back into my good habits. I took a hard look and realized that I wasn't following my meal plan and sticking to what I know, balanced portion control, whole foods, clean eating. Every day for about a week, I told myself, "I will get back on track today." Then I would slip again. That's when I knew it was time for my secret weapon!

My three day detox quickly broke the snacking habits, refreshed my tummy, and reset my mind. Doing this always helps me regain control which is so-so-so rewarding to know you're in control and not the food. It's like a (re)kick-start of getting back on track.

So for three days, I followed a very straight-forward plan. It comes in a handy kit, very specific guidance, all that you need except some fresh produce! There is no guessing or starving. Let me assure, I am not going to go hungry!

The plan includes veggies, fruit, protein, and healthy fats.  It is simple but not easy. Mindset and habits are the hardest part.

And just like that, my bloat was gone, habits were reset, mind was refreshed. I lost 5.6 lbs and 5 inches in my stomach alone. I only measured three places in my abdominal region, because that was my focus. I wasn't expecting, nor should anyone, a quick fix for the entire body!

A group friends and I did this together last week and that part was a blast! Honestly, we rocked it. Not even going to sugarcoat it. When one of us was having a weak mindset moment, another one would lift us up in prayer or encourage in some other way.

So many people have asked us about our plan that we decided to lead a 3 Day Detox group for anyone that wants to do it! You will be refreshed, see physical and NSV results, be lifted up and encouraged! We will guide you through it. Leave your email below, so we can get you added to the group that begins July 30th!

So where do I go from here now that I'm back on my A-game?
With an eager attitude to keep my body fueled but also enjoy all the flavors of summer, I sat down and created a meal plan that works for our family's schedule this week. I asked my husband what his work schedule was this week, checked out my little guy's school lunch schedule, checked the fridge and pantry for what we already had, and then decided on meals based on that.

So often, women tell me they are overwhelmed by meal planning or their family won't eat healthy. My advice is don't fret. You can learn to meal plan like a pro but it does take practice. We all have to learn! And as for families, ask them what they want or don't want next week. Include some of their favorite foods. And don't turn their world upside down in one week with all new foods. They will panic! Give your family time to see how you can eat healthy food that tastes great too. You can see by this week's plan, I kept it super simple and low budget.

As for the SoulFit Tribe's newest Summer Strong VIP bootcamp that kicked off this week, we are more energized about the newly released program maybe than ever before! If you're looking for something more than three days, join our Fit Tribe! We make fitness about honoring our bodies as a gift and being fit from within and then out.

This group is filled with women that are committed to:
4 workouts a week that can be done at home and when you choose
Simple meal plan that includes treats and easy to follow recipes
A community of women to encourage and keep you accountable
You can live a healthy life without depriving yourself of life!

I am adding 5 women to our SoulFit Tribe each week. Want to be one of them this week?
Fill out my online form.
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