Fitting Health and Fitness into Mom Life

The mom cracks. That's what I've heard people call those little amounts of time in between taking care of the kids, bathing them, making dinner, folding laundry, cleaning the house, doing the finances, and on and on and on. Sometimes I am baffled by how much is on my plate, and yet, the plates keep spinning!!

Sometimes I feel like I could not fit one more thing in or one more commitment. And at times, that may be true. I have read the book, "The Best Yes" by Lysa Terkeurst, and the premise of the book is saying "no" to the things that are less important, so that we have time to say "yes" to the most important things! It was so freeing to read that, because as moms, we often feel the need and obligation to say yes to everything!! And then we wonder why we are exhausted, burned out, and a little bitter at all of our commitments!

But I have found that I do have those "mom cracks." I do have to make certain things a priority, and in doing that, I say "no" to other things. I still make time to watch LOST at night with my husband. I still make time to have people over for dinner. I still have time to do playdates with my close friends and their kids. I can MAKE time for the things that are MOST important!!

A lot of times, I talk to people about their health and fitness, and so many people just can't fit one more thing into their busy schedule! And that is understandable. Even though I don't work outside the home, I homeschool my kids and have my own business from home, plus taking care of the kids, finances, and home. It is overwhelming at times! But I make time for what's most important to ME. I make time for my kid's schooling, because that is high on my priority list. I make time for my business, because I feel it's important for me to do what I can and to try to help our financial situation and work our way out of debt. And I make time for fitness because it's actually an outlet for me to stay sane!! I love to workout, have that time to myself, and the endorphins that are flowing after a workout help fuel my morning!!

There are so many reasons to make fitness a priority, but another huge reason is so that we can be a good example to our kiddos! They are watching everything we do! They see us do our workouts. They ask why we're eating healthy. Then, they start to ask which foods are healthy. And if they can do the workout with you. It's win-win! This is something that I feel should be a priority in our lives as busy moms! You don't have to be a runner. You don't have to do high-intensity cardio. But doing something to work your heart, choosing to feed yourself and your family healthy foods, and choosing healthy options not only benefits you, it will benefit your family for the long run!

If you need help with how to start making healthy choices for your family, how to plan and prep healthy meals and snacks, or how you can start a short, daily workout program so that you can feel better about the skin you're in, then please comment below, message me, or email me at steph4given@yahoo.com!! I love to help women feel better about themselves and to learn to start making healthy choices!! Let me tell you, it's totally worth it!


Fit Fuel Steph

Homemade Healthy Coffee Creamer

Well, I'm back again with another healthy recipe for you!

If you're like me, then you struggle to know what to put in your coffee that isn't full of calories, chemicals, and unclean ingredients!! I do LOVE regular, sugary flavored coffee creamers. But when I'm trying to follow the 21 Day Fix eating plan, and trying to cut out all the junk, then I need some help when it comes to coffee!!

I can drink it black, but I prefer some sort of flavoring. I have tried bulletproof coffee, and LOVE it, but right now, I am out of organic, grass-fed butter. Sooooo, I looked on Pinterest and found this great recipe for coffee creamer!! You just mix it into your coffee, and then blend it up! You will have a frothy, sweet coffee treat without the guilt, chemicals, or calories!! Try it and see if you like it!!

Homemade Coconut Oil Coffee Creamer
Modern Hippie Housewife

Ingredients:
3/4 cup coconut oil, organic (soft but not melted)
1/2 cup honey
1 tsp. ground cinnamon
1 tsp. pure vanilla extract
1 Tbs. cocoa powder

Mix all the ingredients together in a bowl and whisk them until they are well combined.

Store in a glass jar with a sealed lid!!

>>>>>>>>>>This is how you use this creamer!!

Brew your favorite cup of coffee (she suggests 2 cups.)

Add 1-2 tbsp. of coconut oil coffee creamer to your hot coffee. You can also add a teaspoon of grassfed butter, if you have it.

Use a blender or mini bullet blender, and blend the coffee and creamer on high for about 5 seconds.

Enjoy!!!!!!

Let me know below if you've tried it!

Thai Cashew Coconut Rice with Ginger Peanut Sauce

 This was such a delicious dinner, I can't wait to make it again!! I love meals with lots of different elements, and especially with fresh veggies added to it for an extra crunch!! Plus, this was pleasing for the whole family because everything is separate, so each person can make it to their liking!! My 4 year old even liked the salad part with cabbage and cilantro!!

This meal will easily fit into the 21 Day Fix, because you can just count up each thing, depending on how much you have! The salad would be a green container, the rice a yellow container, the peanut sauce could probably fit into the teaspoon category or possibly the orange container, and the chicken would be the red container for protein!! The cashews would fit into the orange container! Just measure each thing out, and you have a bowl of yummy goodness!! Bon appetite!!

Thai Cashew Coconut Rice with Ginger Peanut Sauce
From Host the Toast
A Kitchen Kapers Blog

For the Coconut Rice:
1 1/2 cups dry jasmine rice (or white or brown rice)
1 (15 oz) can unsweetened coconut milk
1 clove garlic, minced
1 teaspoon salt
1 cup water

For the salad:
2 red bell peppers, finely chopped
1 red cabbage, shredded (I used a regular green cabbage because that's what I had on hand!)
1 1/2 cups shredded carrots
1 small red onion, finely diced
1 cup cilantro, chopped
3/4 cup green onions, thinly sliced
1 cup cashews, finely chopped

For the Ginger Peanut Sauce:
1/3 cup peanut butter
2 tablespoons honey
3 teaspoons freshly grated ginger (I just used ginger spice)
2 tablespoons rice vinegar
2 teaspoons sesame oil
Water to thin
Lime wedges

Instructions:

1. Rinse the dry rice well until the water runs clear.
2. In a medium-sized pot, mix together the rice, coconut milk, garlic, salt, and water. Cover and bring to a boil.
3. Once the pot reaches a rolling boil, reduce heat to low and let simmer for 30 minutes.
4. After 30 minutes, turn off heat and let sit (with lid on) for an additional 10 minutes.
5. As you wait for the rice, make the peanut sauce.
6. In a small microwave-safe bowl, combine the peanut butter and honey. Microwave for 15 seconds, or until the peanut butter thins. Stir well. Add the ginger, rice vinegar, and sesame oil. Stir again. Thin as desired with water.
7. Fluff the rice and combine it with the chopped vegetables and cashews. Drizzle with a bit of the Ginger Peanut Sauce and taste - you probably won't need to use all of it. Garnish with lime wedges!! Enjoy!!

Let me know in the comments section if you've tried it!! Keep coming back for more healthy, delicious meals!!

I will be starting my Slim Down for Spring Challenge group on Monday, May 23, and my first Challenge group just for clean eating on Monday, June 6!! All you need for that one is the Fixate cookbook and portion control containers!! Contact me for more details!! Let's get fit for summer!! In a delicious way!

Healthy Banana Bread Chocolate Chip Bars

You guys!! These were so good and such a special treat for me and my kids one morning!! I have been having fun finding new recipes that are healthy and tasty! I used to bake all the time, but since my daughter started having to eat gluten free, I really don't bake much anymore. I know I could! But I try to eat healthy, and I usually don't feel like making 2 batches of something, one regular and one gluten free, and plus, not all gluten free baked goods taste the best!!

But, I am finding that a lot of recipes that don't have gluten in them are really tasty!! For awhile, I would look for "gluten free" recipes, and I would find lots of complicated, expensive recipes that didn't always taste good or "normal".

But you guys, there are so many recipes out there that are much healthier than the regular baking recipes, without all the added white flour, white sugar, butter, and oil, and they taste amazing!! I wish we could make even more of these kind of snacks and breakfasts, so that my kids had less processed junk for snacks!! Make sure you give these a try, they are seriously delicious and my kids and I LOVED them!!

Healthy Banana Bread Chocolate Chip Bars
From AmbitiousKitchen.com

2 1/4 cups gluten free oats (or regular oats)
1/2 teaspoon baking powder (aluminum free)
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce (I didn't have this on hand, so I used coconut oil)
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)
For Chocolate Drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

1. Preheat oven to 350 degrees F. Spray 9 x 9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats in a blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Pour the oat flour into a medium bowl; whisk in baking powder, baking soda, salt, and cinnamon; set aside.
3. Place bananas, vanilla, applesauce (or oil), and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 Tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine, then drizzle over the top of bars. Cut bars into 16 squares and enjoy!!

Caribbean Chicken Tacos

 

These Caribbean Chicken Tacos were so delicious! All the different elements made each bite so amazing!! This might not be the best family-friendly meal, since the meat was a little spicy and the salsa had raw onions in it. So I just made cheese quesadillas for the kiddos, and the hubby and I LOVED these!! I have never made a homemade salsa with mango, pineapple, and other yummy stuff...but it was delightful!! You have to make these!!

Caribbean Chicken Tacos
lecredmedalacrumb.com

3-4 boneless, skinless chicken breasts
1 1/2 tablespoons Caribbean seasoning (store-bought OR see below for the homemade recipe)
8 taco-sized soft flour tortillas
2 cups coleslaw (without dressing) (you could also just chop up some cabbage)

Caribbean Salsa

1/2 red bell pepper, diced
1/2 red onion, diced
1 mango, diced
1 cup pineapple, diced
1/4 cup cilantro, roughly chopped
1 tablespoon fresh lime juice
1/2 teaspoon salt
1/2 teaspoon garlic powder

Instructions

1. Prepare the salsa by combining all ingredients in a bowl and stirring well. Cover and chill until ready to use.
2. Slice chicken breasts into strips (I like to buy chicken tenderloins, they are smaller pieces and seem easier to cut!) and place in a bowl. Sprinkle chicken with half of the Caribbean seasoning, stir, then sprinkle with the remaining seasoning and toss to coat.
3. Cook chicken in a large greased pan or skillet over medium heat for 5-8 minutes until cooked through.
4. To serve, fill each tortilla with cooked chicken, then top with coleslaw (or cabbage) and Caribbean salsa. Serve immediately with fresh limes for drizzling if desired.

Homemade Caribbean seasoning
2 teaspoons paprika
2 teaspoons cayenne pepper
2 teaspoons salt
2 teaspoons black pepper
2 teaspoons Italian seasoning
1 teaspoon brown sugar
1/2 teaspoon red pepper flakes

Stir together all seasoning ingredients in a small bowl.

Egg Muffins

I am getting so excited about meal prep!! I truly think that that is one HUGE key to doing well in your nutrition! If you learn the discipline of regularly doing a healthy grocery shop, planning out your meals/snacks, and then doing meal prep each weekend, you are PLANNING for success!! If we don't plan for success, and just hope that success will just come, we are fooling ourselves!! Healthy food is not going to just hop into our mouths!!! We have to plan for it!!

Here is one of the recipes I made this past weekend to prepare for a healthy week! Healthy, on-the-go breakfasts are the best!! No prep, pull them out of the fridge, and heat up!! I have posted this recipe on my other blog, but I tweaked it this time, and they are delicious!!

Enjoy!!

Egg Muffins
Makes approximately 18 muffins
Serving Size: 2 muffins
21 Day Fix servings: 1 1/2 red, 1/2 green, 1/2 blue

18 eggs, whisked, with 6 yolks removed
veggies of your choice, about 1 1/2 cups (I used onions, sweet peppers, and broccoli!)
1/2 one string of turkey kielbasa
6 slices of Turkey Bacon (I used regular bacon, because that's what I had on hand, but ideally, use turkey bacon!!)
Sharp Cheddar Cheese, about 3/4 cup
Salt, pepper, garlic powder

1. Fry up the bacon. Towards the end of that, add in the chopped turkey kielbasa. I diced mine pretty small!!
2. Sautee the veggies in the same pan. It will give them the flavor from the meat!! Season the veggies with salt, pepper, garlic powder, and/or any other spices you love! Add the meat back in and stir together.
3. Spray a muffin tin with cooking spray. Spoon about a Tablespoon of the veggie/meat mixture into the bottom of each muffin tin.
4. Pour the eggs into each muffin tin, filling each until about 3/4 full.
5. Top with a pinch of sharp cheddar cheese!
6. Bake at 350 degrees for 15-17 minutes!

At this point, you can pop them into the fridge for an easy breakfast, or pop them into the freezer for later! I did half and half, so I could enjoy them this week, and have more for later!! These are so easy to make, and will save you so much time during the week! Eggs are an excellent source of protein, and a great way to start your day!!

I hope you enjoy them!

Creamy Chicken Salad

You guys, seriously!!

This is one of my favorite healthy lunches!! I am a HUGE fan of chicken salad, and I love that I can make this ahead of time and have it for the week!! So, I wanted to share this recipe with you!! I'm so nice like that!!

You can serve it over 2 cups of lettuce, roll it up in a wrap, or serve it up on some bread!! I will also include the recipe for the amazing homemade honey mustard dressing that goes into this!

This is also a good recipe to travel well! Pack it for lunch on-the-go, and know that you will have a yummy, healthy lunch already prepared!!

Creamy Chicken Salad
Fixate Cookbook
Autumn Calabrese
Serves: 4 (But I just make it for myself and eat it all week :))
21 Day Fix: 1 Green, 1/2 purple, 1 red, 1/2 blue, 1/2 orange

3 cups chopped rotisserie chicken breast, boneless, skinless
1/2 cup chopped green apple
1/2 cup seedless red grapes, cut in half
1/3 cup sliced raw almonds
2 green onions, sliced
2 Tbsp. chopped fresh tarragon
1/4 cup Honey Mustard Salad Dressing
8 cups shredded romaine lettuce (if you are serving this as a meal all at one time)

1. Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl; mix well. Refrigerate, covered, for 2 hours.
2. Serve 1 1/4 cups Creamy Chicken Salad over 2 cups romaine lettuce for each serving.

Honey Mustard Salad Dressing
Fixate Cookbook
Autumn Calabrese

1/2 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. Dijon mustard, gluten-free
3 Tbsp. raw honey
3 Tbsp. rice vinegar
1/4 cup extra-virgin olive oil
Sea Salt (to taste; optional)

1. Combine yogurt, mustard, honey, and vinegar in a medium bowl; mix well.
2. Slowly add oil, whisking constantly until well blended; season with salt if desired.

Seriously, you are going to love this!! I know it's one of my favorites!!

My Fight for 2016

Here is a post I recently posted on Facebook:

Fight. This is my word for 2016. I have to fight against my depression/anxiety. I need to fight for my health and against overeating. I have to fight my negative, degrading thoughts about myself. I need to fight for my business, because success is possible. I need to fight against laziness, and pursue God even when I don't "feel" like it. And if I want a clean house, I may just have to fight for that, too. Even if I'm fighting my kids smile emoticon So, 2016...get ready for a fight!!

So, let me expand a little!

Lately, I have been feeling extremely defeated. I can't put my finger on exactly what is wrong. I don't know if I have a chemical imbalance, aren't getting enough sleep, am depressed because of my weight, or feel overwhelmed with all my responsibilities/duties. It's probably a combination of all those things. Mixed with things from the past that have deeply hurt me. But whatever it is, I don't want to just give into all those things. I easily feel horrible, and let the negative spiral of thoughts and emotions take over me. But I know I was made for more. Created for more. And I want to use what God has allowed in my life to encourage and inspire others.

That's one reason why being a Beachbody Coach is so meaningful to me. It's not just my "job." Yes, it is a job that I work that brings in an income. But it is so much more than that. To help others reach their goals, encourage others on their journey to get healthy and fit, to be a part of something bigger than me...that is rewarding, folks!

So in 2016, how can I be an encouragement to you? What goals do you have that seem impossible? Which goals are you scared to write down, because they seem like they could never happen?

I'm not saying I'm a miracle worker or anything. But maybe we could help inspire and encourage each other. This Beachbody Coaching thing has become far greater and inspiring than I could have ever imagined. I started out just thinking that I didn't have enough time to invest in one more thing. Now, I find myself wishing I had more time to invest in it, because it's my passion, my love, and my creative outlet!

Soooo, I'm looking for 3-5 women who are looking for...

1. Something new to inspire and encourage them
2. Something to help inspire and encourage others
3. Are or want to be on a health/fitness journey
4. Could use some extra income
5. Want to be a part of something bigger!!

If any of these things sound like they ring a bell, then let's chat!! Being a part of my Team, Fit Fuel, might just be the place for you! We are doing amazing things in 2016...and you might just be our missing link!!

Comment below with interest, and I'll set up a time to chat!!

Protein Bites - a Healthy Snack!

Oh. My. Word. If you are looking for a delicious and healthy snack, especially around this time of year, then you will want to try these protein bites!! You can customize them anyway you please, and they are so yummy, you will definitely want more than one! My kids even love them, so they are a great thing to make ahead of time for a snack; they can even help make them!!

 I will give you the basic recipe I used from Pinterest, and then give you some ideas for add-ins that you could use as well! I recently made these alongside some fudge for a Christmas event I did, and it was not only nice that there was a healthy option for dessert, but they all loved them and asked for the recipe!! So, even if you are headed to a cookie exchange, here is a healthy option you could bring! Tastes like dessert!! And of course, I love anything with peanut butter in it! Enjoy!!

Protein Bites
Gimme Some Oven
Adapted from Smashed Peas & Carrots

Yields: About 20-25 balls, depending on the size

Ingredients:
1 cup (dry) oatmeal (like old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flax seed
1/2 cup chocolate chips or cacao nibs (optional)
1/3 cup honey or agave nectar
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract

Directions:
1. Stir all the ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for at least half an hour.
2. Once chilled, roll into balls of whatever size you would like (about 1 inch is what I did.) Store in an airtight container and keep refrigerated for up to 1 week.

Here are some ideas for add-ins:
Different kinds of chips (butterscotch, milk chocolate, white chocolate, cinnamon chips)
Different nut butters (almond butter, sunflower seed butter, cashew butter, etc.)
Different sweeteners

You could probably add in all sorts of different things to your liking, like dried cranberries, raisins, dates, different kinds of nuts...the possibilities are endless and depend on your likes/favorites!

These are so yummy and simple to make, you may want to make a double or triple batch! They will go fast!

Enjoy!

Welcome to Fit Fuel!

I am so excited to launch my new blog, Fit Fuel! Let me tell you a little bit about myself!

I have struggled with my weight for several years. I would try new things, but ultimately, would fail. I didn't really know what to do, or how to do it, I just knew that I wanted to lose weight and feel better about myself.

A few years ago, a good friend, Carolyn Green, contacted me and introduced me to Beachbody. I didn't really know what Beachbody was, or what Shakeology was, but once I talked to her, I was sold!! I got into one of her online Fitness Challenge groups, and lost 17 pounds in 2 months!! And as they say, the rest is history!!

I started going through the Beachbody workout programs, and loved how they were a whole workout program (not just one workout DVD to do each day), how each program included a nutrition plan, and how you can get results from following these plans!!

Now, over the years, I have definitely still struggled with my weight. But I now know what I need to do to get the results I want! The 21 Day Fix is probably the most effective program since it has a different workout for each day of the week (focusing on different areas), has a simple nutrition plan with color-coded containers (to help you eat clean and in the correct portions), and then you add in the support network of a Challenge group on Facebook, and you've got a recipe for success! This is the program I'm currently going through!

In October, I did a program called the Ultimate Reset, which jumpstarted my health and nutrition again! I lost 13 pounds and 9 inches in 3 weeks! It is a strict, 21 day plan where you take specific supplements at specific times, eat exactly what is prescribed (you prepare each meal), and you don't workout, or at least you don't workout strenuously. I was so grateful for that program, because it showed me the crazy discipline that I had, that I can stick with something hard, and that I could get results!! I was ecstatic!

Check out what that program is here: myultimatereset.com/steph4given

So, what do I hope to show you in this blog?

I hope to share my health and fitness journey with you!

I want to feature healthy recipes! I am a foodie by nature, and if I'm going to be successful in my weight loss journey, I have to find healthy, delicious recipes! I'll share them with you!

I will be sharing my next Fitness Challenge group that I will be hosting! If you are ready to start your health/fitness journey, I'd love to be a part of it!!

I hope to share health/fitness tips with you! As I find new tips and tricks, and find what works for me on my health journey, you can bet I'll share them here!

So, if you would like to be a part of my journey, get inspired by new recipes and fitness tips, or just like reading about my progress, then please subscribe to my blog, and be inspired!!