Meal Prep Afternoon

Meal Prep Sunday

It has become a MUST in our house.  It MUST happen if we plan on making it through the week without making compromises in the drive thru or with delivery.
Therefore we MEAL PREP!!!!!
So what is on the menu???  I am venturing out and trying some new things but hear me out.....THEY ARE EASY!!!  I do not add a something complicated to Meal Prep day.  It must have been tried before or so simple that you CAN NOT mess it up!!!!!

Here is the list for today.......
Egg Cups (made yesterday)
Boiled Eggs for snacks
Deviled Eggs for the hubby. (Eggs are already cooked)
2 prepackaged salads from Sams ( I LOVE THEM)
Roasted root veggies (sweet potatoes and parsnips and carrots)
Quinoa
Pasta
Turkey Burgers on the grill
Chinese Shrimp/Roasted Tofu/Chinese Veggie Stirfry
Chicken Sausage (basil, garlic and spices) Grilled
Rice
Roasted pork tenderloin
Basic Grilled Chicken
Black Bean Soup-Made this yesterday-5 MINUTES!!!!


DO NOT let it overwhelm you!!!!  It sounds like a lot but if Hubby does the grilling, the rest is REALLY QUICK!!!!  YOU CAN DO THIS!!!!!!!!

How Bad Do You Want It?

New Challenge Group is starting on Monday (Sept 4th). We are super excited about doing this group and we are looking for women who are ready to answer the question-
HOW BAD DO YOU WANT IT????
How bad do you want to......
*Learn how to eat better
*Learn how to meal prep
*Learn what do you really want
*Loose 5 pounds
*Loose 10 pounds
*Be healthier
*Set the example for family and friends
Maybe you are like me and you work full time and have a child or 2 or even more in school and there is homework, dinner, taking care of the house and all of the other responsibilities and how are you suppose to get it done?
Well, we are going to show you how we do it and share some tips and tricks and ideas about how you can get it done and take care of yourself as well.
We start on Monday with the "Coach Introductions" and then we will dive in on Tuesday and get this party started!!!!  Are you ready? LET'S DO THIS!!!!!!!!!
Below is a personal invitation and you can simply click HERE to join in!!!!  Will we see you there??  I SURE HOPE SO!!!!!!!

Cranberry Crumble Bars

Cranberry Crumble Bars

Prep time: 20 mins

Cook time: 47 mins

Total time: 1 hour 7 mins

Serves: 12 servings, 1 bar each

Ingredients:

• Parchment paper
• Nonstick cooking spray

For Crust:

• 1 cup dry old fashioned oats, gluten-free
• 1 cup whole raw almonds
• ¼ tsp. sea salt (or Himalayan salt)
• 3 Tbsp. coconut sugar
• ¼ cup + 1 Tbsp. extra-virgin organic coconut oil, melted

For Filling:

• 3 cups coarsely chopped cranberries
• ¼ cup 100% orange juice
• 1 Tbsp. finely grated orange peel (orange zest)
• 2 Tbsp. coconut sugar
• 1 Tbsp. cornstarch, preferably GMO-free

For Topping:

• 3 Tbsp. coconut sugar
• 2 Tbsp. gluten-free all-purpose flour
• ¼ cup dry old fashioned oats, gluten-free
• 1 Tbsp. + 1½ tsp. extra-virgin organic coconut oil

Instructions

1. Preheat oven to 350° F.
2. Line an 8 x 8-inch pan with parchment paper. Lightly coat with spray. Set aside.
3. To make crust, place oats, almonds, salt, and sugar in food processor (or blender); pulse into a fine meal. Make sure no large pieces remain.
4. Add oil; pulse to mix. It should form a loose dough that sticks together when squeezed between two fingers. Add more oil if too dry.
5. Spread oat mixture into prepared pan. Press into an even layer with your fingers or a flat object (like a drinking glass).
6. Bake for 15 minutes. Increase heat to 375º F. Bake an additional 5 minutes, or until crust is fragrant and edges are slightly golden brown. Set aside.
7. Reduce oven temperature to 350º F.
8. To make filling, heat cranberries, orange juice, orange peel, sugar, and cornstarch in medium saucepan over medium heat, stirring frequently, for 5 to 7 minutes, or until bubbly. Set aside.
9. To make topping, combine sugar, flour, oats and oil in a small mixing bowl; mix with fork until mixture resembles coarse meal. Set aside.
10. Add cranberry mixture to crust; cover evenly.
11. Top with crumble topping; cover cranberries evenly.
12. Bake for 15 to 20 minutes, or until cranberry filling is warm and bubbly and topping is golden brown.
13. Cool completely for 1 to 2 hours. Lift parchment paper from pan; cut into 12 bars.

More recipes- Click Here

Foodie Friday!!!!!

Mixed Berry Crumble

Total Time: 1 hr. 10 min.
Prep Time: 20 min.
Cooking Time: 45 min.
Yield: Makes 12 servings, about ⅔ cup each

Ingredients
Nonstick cooking spray
¼ cup raw walnuts
¼ cup raw sunflower seeds
1 Tbsp. chia seeds
½ cup almond flour
½ cup arrowroot flour (or cornstarch), divided use
2 tsp. ground cinnamon, divided use
½ tsp. sea salt (or Himalayan salt)
5 Tbsp. pure maple syrup (or raw honey), divided use
2 Tbsp. solidified coconut oil
2 tsp. pure vanilla extract, divided use
6 cups fresh mixed berries (blackberries, blueberries, and raspberries)
3 Tbsp. fresh lemon juice
½ tsp. ground nutmeg

Preparation
1. Preheat oven to 350° F.
2. Lightly coat a medium cast iron (or ovenproof) skillet with spray
3. Place walnuts, sunflower seeds, and chia seeds in food processor; pulse to coarsely chop. Do not grind into a fine powder.
4. Add almond flour, ¼ cup arrowroot, cinnamon, and salt; pulse to blend.
5. Add 2 Tbsp. maple syrup, oil, and 1 tsp. extract; pulse to create a crumbly mixture. Set aside.
6. Place berries in a large bowl; sprinkle evenly with remaining ¼ cup arrowroot.
7. Add remaining 1 tsp. cinnamon, remaining 3 Tbsp. maple syrup, remaining 1 tsp. extract, lemon juice, and nutmeg; mix well.
8. Place berry mixture in prepared skillet. Top evenly with walnut mixture.
9. Bake for 40 to 45 minutes, or until bubbly.
10. Let sit for 10 minutes before serving.

Tip: To save on cost, I recommend going somewhere you can buy berries in bulk (such as Costco or your local farmers market).

GOOD MONDAY MORNING!!!!

I am so super excited!  I'm busy with family and I'm busy with work but I am also busy with my fun business!  It's awesome to think that I get to encourage others on their fitness journey!  

Maybe you are not ready for someone to help you with your fitness journey but you need to start somewhere.  

Maybe you just need some encouragement. 

Maybe you just need to meet some other people.  

I am running a Clean Eating- Water Drinking 5 Day Challenge Group!

It is so exciting and seeing people interact and share!  

It is absolutely priceless!!!  

It's what makes me so happy!!  

Not to mention it's so much fun!

I'm also getting ready to have a Bible study started.  Super excited about that!  Michelle Myers is an incredible woman.  She's a wife, a mother, a pastor's wife, fitness business owner and shares her faith!  She wrote a book that I had seen so many times and just felt lead to order it.  I got it from Amazon and when it came, I was so excited.  I keep reading the intro and wanting to share it.  What do you do when you have something that is so exciting? You want to share.  

July 1st I will have a Bible Study on Facebook.  It's going to be great.  A Bible study based on Proverbs 31!  CAN'T WAIT!!!!!

Just wanted to share what all was going on!!!  I'm thrilled to have all of these women that are making changes physically, emotionally, and spiritually!  Want to join in?  Just leave a comment or find me on Facebook!

Can't wait to see how the Lord is going to use these groups!!!!

Blessings, 

Coach Pam 

CHOCOLATE-PEANUT BUTTER-BANANA OH MY!!

Chocolate, peanut butter, and bananas are all delicious on their own, but put them together and you have an incredibly scrumptious treat that will make you swoon. This sweet quesadilla tastes like it should be off-limits in any healthy diet, but every once in a while you can “cheat clean” with one of these. For something so decadent, it has only 300 calories, and provides 7 grams of protein and 3 grams of fiber.

Chocolate, Peanut Butter, and Banana Quesadilla

Total Time: 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
1 (6-inch) whole wheat tortilla
1 Tbsp. all-natural smooth peanut butter
½ large banana, thinly sliced
1 Tbsp. dark chocolate (or semi-sweet) morsels

Preparation:
1. Spread half of tortilla with peanut butter.
2. Top peanut butter with banana and chocolate morsels. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until chocolate is melted and tortilla is golden brown.

WANT MORE??  GO HERE


ENJOY!!!!!!
Blessings,
Coach Pam

Something New!!

Good Morning People!!!!!!
Summer is COMING!!!!
I know I am not ready!
I have GOALS!  I'm not willing to settle!
That is just not an option for me!
I'm SUPER excited about what is coming up.
May Motivation!!!!
I'm so ready to get it started!!!!!

Motivational May!

30 days!

Motivation!

Safe Place To Share!

Clean Eating Ideas!

30 Minute Workouts!

Shakeology!

Encouragement!

Challenges Daily!

A lot of people don't have any idea what this is all about.  It's actually very simple.  We get a group of women together and we form a Secret Group on Facebook.  No one can get in the group unless they are added.  It is a safe place.  What is posted there is not shared on your public newsfeed.  It is a lot of fun and a lot of encouragement.  We all have goals and ideas and we all need SUPPORT!  

I am passionate about helping people!
 I am passionate about seeing people succeed with their goals and their fitness journey.
 It's incredible to see transformation!!!
 We have so much fun!
 There is no way that I could have made it as far as I have without being in Challenge Groups of other Coaches!!!

May Motivational Mama is not a specific program.
You can do any program.  Maybe you have one sitting on the shelf collecting dust.  GET IT OUT!!!!  Let's do this together and let me help you!!!!!

We start with Prep Week on MAY 16th!!!!!  Message me ASAP!  Let's do this together!!!!!

Blessings,
Coach Pam

4 Week Check In

I am hard at it!  It is incredible.  I just started week 4!  I sweat a lot anyway but with this program has the sweat just pouring.  I never had a clue that I could actually sweat that much in 22 minutes!  It is just amazing and I am just blown away.
The idea that I am working out with Veterans EVERY day is so inspiring and so motivational.  The fact that they work this hard and what sacrifices that they have made for our country can be overwhelming at times.

I have a Free Clean Eating Challenge going on right now.  I am amazed at the commitment of the women in this group.  Some have their families doing it with them and some have their husbands jumping on board.  I am so inspired by them.  We did meal prep yesterday and they were cooking and posting and having conversations.  It's an exciting place to be!!!!!

My Fitness Challenge Group......Let's just say these ladies are KILLING IT!!!!!
*They are wearing pants that they haven't been able to get into.
*They are losing inches
*They are losing pounds
*They are drinking more water than they ever thought they could.
*They are committed
*They are just AWESOME!!!!!!
I am so proud of all of them.  We even have 2 new ones that have just jumped in and they are hitting the ground running!!!!!

I just wanted to check in with you and let you know how 22 Minute Hard Corps is going and how the other accountability groups are doing.  I would love to have you join one!!!!  Send me a message on Facebook or you can leave a comment here!!!!

GET SOME!
Coach Pam

My Biggest Weakness.....MEXICAN FOOD!!!!

Well, we have Life Group tonight and all I could think of was "MEXICAN FOOD"!!!!  You know when you just want it and that's all you can think about.  In the back of my mind I am trying to figure out how to do this without KILLING what all I am working toward.  I look in the pantry.....No refried beans.  No Spanish rice mix. So I stood there for a minute and chose to take things into my own hands. 
Here is what I did.......
No refried beans......No problem.....
(** I buy the large container of Taco Seasoning that you can get at Sam's/Costco)
1 can pinto beans- DO NOT DRAIN
1 can light red kidney beans- drained
1 tsp. onion powder
1 Tbs. taco seasoning
1/2 tsp. cumin

Mash up the pinto beans with the liquid.  Not pureed but just mashed with a potato masher or fork.  Add in the kidney beans and the other seasonings.  Stir to mix well.  I don't add any salt because the beans are already salty.  Place in an oven safe dish and bake for 30 minutes on 375 degrees. 

No Spanish Rice mix......NO PROBLEM

1 can chicken broth- low sodium
1 can Rotel tomatoes
1 Tbsp. Taco Seasoning
1 cup of long grain rice

Bring broth, tomatoes and seasoning to a boil.  Stir in the rice, cover and reduce to simmer for 17 minutes.  Better than anything in a pouch!!!!! 

Taco Meat

1 package of Ground Turkey
1/4 cup Taco Seasoning (1 packet)
1/2 cup of salsa
3/4 cup of water
1 small can of green chili's

Brown the turkey.  Add in the seasoning, salsa, water and green chili's.  Cook over medium high heat until thick. 


It was SOOO EASY!!!!!  Key is that I made it and I know what is in all of it!!!!!!!!  The other way to make this a little better for your clean eating......We serve the meat and beans over lettuce like a taco salad.  Add some salsa, fat free sour cream and a small amount of cheese.  Another great thing to add is roasted vegetables.  I always have carrots, onions and peppers that have been roasted in the fridge.  Throw them in and its like having a fajita salad!!!!!  YOU CAN"T GO WRONG!!!!!!! Skip the tortilla!!!!! 



Happy Eating!!!!!
Coach Pam

Cooking!!!! YUMMY!!

Most of us want to serve our family fantastic food, comfort food, healthy food, and of course something that TASTE GOOD!!!!  I live with 2 VERY picky eaters.  I could be a vegetarian very easily.  I do, however, love my seafood.  Hubby on the other hand.....well......if it is classified as a vegetable or even a hint of green.....NOT HAVING IT!!!!  He LOVES meat!!!!!  Kaleb on the other hand......PB&J, chips, ketchup, yogurt, mandarin oranges, Nutella, strawberries.  That's about it!  It makes food prep a bit tricky. 

I know that Spring is TOMORROW!!!!!  (But we still have snow on the ground).  I have prepared this recipe several times and it is REALLY good!!!!!  It's from BEACHBODY and just wonderful!  I do love spicy food, so I do add a little more zing to ours.  Hubby loves it.  Kaleb....not so much.  Give it a try and let me know what you think!!!!!

Clean Eating,
Coach Pam

P.S.---this is dinner tonight!!!!!