Thursday, January 22, 2015

Clean Blueberry Oat Morning Muffins

From our skinny table to yours...

We LOVE having a quick go-to breakfast ready and waiting for us, as we are certainly not morning people ;)!  We thought we would test out our baking skills this morning and give 'clean' muffins a try! Holy yum were these muffins delish!  We have never been the BEST bakers so we really thought we would have to give this more than one try... but nope, we nailed it!!   Best part is they don't even taste like you're eating health food!

These are super easy to make.  We started by making our own 'oat flour' by pulsing the oats in the food processor until fine.  We then started adding in more ingredients to the oat flour.... bananas, applesauce, coconut oil, greek yogurt, vanilla extract, eggs and baking powder. 
Next step is to add lots of fresh blueberries to your batter!  Scoop out the batter into a greased muffin tin and bake until crispy brown! 

These super healthy clean muffins are also grain free!  No need to feel guilty after this breakfast :)  Enjoy!

Nutrition facts per serving
Serving size: 1 muffin
Calories:  128
Fat: 4.4 grams
Carbs: 18.5 grams
Dietary fiber: 2.5 grams
Protein: 4.8 grams

2 cups quick oats
2 bananas
2 eggs
1 vanilla greek yogurt
2 cups fresh blueberries
1/4 cup applesauce
2 tbsp. melted coconut oil
1 tsp vanilla extract
1 tsp baking powder

Let's get cooking!
1.  Add oats to food processor and pulse into 'flour' like. 
2.  Add chopped bananas, eggs, yogurt, applesauce, coconut oil, extract and baking powder to the oats in food processor and blend until it becomes a smooth batter like consistency.
3.  Take batter out of processor and mix in blueberries.
4.  Grease muffin tin with melted coconut oil.  Scoop out batter into muffin tin.
5.  Bake at 400 for 20 minutes.


Friday, January 16, 2015

21 Day Challenge ... are you IN?!

Are you ready to get back on track, create healthy habits in 2015, and see MAX results without starving yourself or spending hours in the gym?!

If so, it's time to invest in a NEW YOU this year & join our 21 Day Challenge Group starting January 26th!

* Due to high demand, we will be hosting one challenge group each month and would love to include you.  We keep the groups small to offer one-on-one support so please reserve a spot ASAP if you would like to join as it will fill up.  FYI: We will CLOSE the group to new challengers on January 18th! *

What's included in the 21 Day Challenge?

You will receive everything you need to succeed.  After chatting with us about your health & fitness goals, we will help you select the best workout program for YOU.  You will receive a workout program, nutrition plan, full access to us and daily accountability & support through our private Facebook group with other 21 Day challengers.  The best part?!  All workouts are done in the privacy of your own home, on your own schedule, without going to the gym ;)

Why 21 Days?

While this is a 21 Day Challenge, the goal is truly to create a LIFESTYLE change.  It takes 21 Days to make or break a habit.  The first 21 Days will be the hardest ... but if you can commit to give us 21 days (and we will be there to support you every step of the way!) we will teach you what building a healthy, balanced life is all about.  The 21 Day Challenge will teach you how to eat without depriving yourself, how to workout in proper form & provide you with healthy habits needed to live a fit, healthy life for good.

You will also gain lifetime access to our on-going private client group for ongoing support to ensure your success continues.

The 21 Day Challenge will focus on creating healthy eating & exercise habits so you will continue to see progress long after the challenge ... and we will still be there to support you through our private client group.

OK, 'I'm In!' ... now what?!

We will only be accepting TEN challengers as we want to ensure we have time to give everyone the individualized support they need to ensure success.  

BONUS!  The winner of the 21 Day Challenge will receive a healthy gift from us to celebrate their amazing results.  The winner is determined by the highest percentage of body weight lost.

21 DAY CHALLENGE = Nutrition + Fitness Workouts + Accountability 


Comment below 'I'm in!' with your email
& email us at telling us your health & fitness goals.

Tuesday, January 13, 2015

Citrus Ginger Chicken with Quinoa

From our skinny table to yours ...

If eating more vegetables was on your resolution list this year, we have the perfect dish for you!  This skinny stir fry is packed with lean protein, tons of veggies & served on top of protein packed quinoa ... our go-to grain!  We start with freshly grated garlic & ginger and minced onion.  Garlic is packed with antioxidants, improves cholesterol & can even help strengthen your immune system so eat up this winter ;)

We then saute up half lean chicken breast and half vegetables (we used asparagus!).  The sauce is a simple combination of orange juice, lime juice & a splash of soy sauce.  It's sweet from the orange juice but a little spicy from the freshly grated ginger.

Serve over a bed of quinoa and top with freshly grated orange & lime zest and fresh cilantro.  YUM!  And it all comes together in about 20 minutes time making it the perfect busy weekday meal.

Nutrition Facts Per Serving
Serves 4
Calories: 454
Fat: 9.8 grams
Carbs: 50.7 grams
Dietary Fiber: 9.4 grams
Protein: 43 grams

1 pound of organic chicken breast
1 large bunch of asparagus (about a pound)
3 large garlic clove minced
1 tablespoon of minced ginger
1/4 white onion minced
3 oranges
1 lime
1 tbsp soy sauce
Handful of chopped cilantro
1 tbsp extra virgin olive oil
1 cup of dry quinoa

Let's get cooking!
1. Add 1 cup dry quinoa and 2 cups water to a saucepan.  Bring to a boil then cover and cook on low for 20 minutes.
2.  Mince garlic, onion & ginger.
3.  Heat saute pan to medium heat and add EVOO and garlic, onion & ginger.  Cook 2-3 minutes until fragrant.  Remove veggies from pan and set aside.
4.  Cut chicken into bite sized pieces and cook in remaining oil left in saute pan.  Top with zest of one orange.  Stir occasionally until cooked through then remove from pan and add to cooked veggies.
5.  Chop asparagus into bite size pieces and add to pan.  Saute 3-4 minutes until tender crisp.
6.  Meanwhile add juice of oranges, lime and soy sauce to bowl and whisk to combine.
7.  Add veggies, chicken and sauce to pan with asparagus & stir to combine.  Cook 2 minutes to warm through.
8.  Dish out 1/4 of your quinoa and top with 1/4 of your chicken stir-fry.
10. Top each dish with orange zest, lime zest and sprinkle with fresh cilantro.

Makes 4 healthy servings :)