21 Day Fix Approved Shepherd’s Pie

Hi Beautiful!

I made this version of Shepherd’s Pie the other night and it came out delish! It not only is 21 Day Fix approved (if you are not sure what that is feel free to message me for all the info!) but it is gluten free as well! So, you can imagine how excited I was to try a new spin on a classic recipe!

Try out the recipe below, and let me know what you think!

Ingredients

Potatoes:

• 2 lbs Yukon Gold potatoes, peeled, diced
• 3/4 cup fat free chicken broth
• 2 tbsp Greek yogurt
• salt and pepper

Filling:

• 1 lb 95% lean ground beef
• 1 tsp oil
• 1 medium onion, diced
• 1 celery stalk, chopped
• 2 cloves garlic, diced
• 8 oz mushrooms, diced
• 2 cups frozen mixed vegetables (carrots, corn, peas, green beans, baby lima beans)
• 2 tbsp flour
• 1 cup fat free beef broth
• 2 tsp tomato paste
• 1 tsp Worcestershire sauce
• 1/2 tsp dried thyme leaves
• salt and pepper

Directions

1. Boil potatoes in a medium pot of salted water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper, set aside.
2. Preheat oven to 400°F.
3. In a large saute pan brown meat over medium high heat, breaking the meat up with a wooden spoon as it cooks. Season with salt and pepper to taste. When cooked, set aside on a plate.
4. Add the oil, onion, garlic, mushrooms and celery and sauté on medium heat about 6 to 8 minutes, until the vegetables are tender. Add the flour, frozen vegetables, beef broth, tomato paste, Worcestershire sauce, thyme, cooked meat and mix well. Simmer on low about 8-10 minutes.
5. Spread the meat on the bottom of 9×13 casserole dish sprayed with Pam. Top with mashed potatoes and sprinkle with paprika. Bake 20 to 25 minutes, then place under the broiler 1 to 2 minutes until the potatoes turn golden. Remove from oven and let it cool 5 minutes before serving.  Makes 6 servings.
   

*21 Day Fix and Fix Extreme Containers: 1.5 Yellow, .5 Red, 1 Green *

Help! The Scale Won’t Move!

Hey beautiful,

Here is a little motivation Monday for you!

I have been where you are many, many times. I would exercise and eat right and the scale would start to go down,”YES” but then all of a sudden, the scale stops dead in it’s tracks! WHAT THE HECK?! So we exercise more, eat less, and try to get that scale to budge some more towards our ultimate weight loss goals, and sometimes the scale budges a little more and we are back on the weight loss high, then BOOM, it stops again! GRRRR!!!

We have a tendency to become defeated, so we give up instead of looking at what is really going on inside our bodies. It has been said so many times that fat and muscle do not weigh the same. That is so wrong. The difference between the two is space. Fat takes up more space than muscle, muscle is more compact. So you need to not look at the scale during your weight loss journey all the time. Pay closer attention to how your clothes are fitting, use a tape measure to see if the inches are melting away. That is the best way to track your progress.

Now keep in mind that you will notice some areas numbers coming down a little faster than others, it is completely normal.  As I noted before, when in doubt, focus on how your clothes fit. Enjoy the journey, leading a fit lifestyle is not only based on weight loss, it is a mental and emotional journey as well.

Why am I Gaining/Not Losing Weight? Is Stress To Blame?

 Good Morning Beautiful!

Let’s talk stress. I know we all have times of stress throughout our lives, but the questions are: How often? How long? How do you handle stressful times?  There is no question that our bodies gives us the signals  that indicate we are under stress, and it doesn’t actually start with weight gain. Let’s be honest, we didn’t go to sleep last night stressed out and wake up 5,10, 15, 20 plus pounds heavier than yesterday. It was a progression that lead up to where we are now, and a good possibility as to why we may not be losing the weight with diet and exercise alone.

Stress is just so unhealthy, and not just for vanity purposes. When we have extended periods of time under stress we can get hit with a triple whammy for weight and other health issues. Stress can cause an increase in appetite, cause our bodies to hold on to weight, and interferes with our willpower to lead a healthy lifestyle.

But what else is happening to our bodies when we are stressed out? Let’s start from the top:

Brains: we can suffer from depression, anxiety, panic attacks, mood swings, fatigue, insomnia, etc.

Heart: Increase in blood pressure, heart attack, stroke, heart disease, hardening of the arteries,etc.

Lungs: strained breathing and possible asthma attacks

Stomach: ulcers, heartburn, stomach pain, acid reflux, etc.

Muscular/Skeletal: Joint and bone pain, muscle shortening from tension

Clearly we are getting messages that some of us tend to ignore until it is physically staring at us in the mirror, our clothes no longer fit, or the number on the scale has jumped.

So how does all of this happen? Did you know that fat releases inflammation causing chemicals, and excess belly fat is unhealthy and difficult to get rid of?  These inflammation causing chemicals can cause heart disease as well as diabetes, so bottom line is: stress+ emotional eating=belly fat which then creates inflammation causing chemicals that in turn can cause  heart disease and/or diabetes. NOT COOL!

The bottom line is this, we live in a stress filled society, but we don’t have to allow stress to consume us and reek havoc on our bodies. Below are some great tips on how to take it down a notch and learn to rid yourself of stress to melt away the pounds.

1. Be present. You can’t change what happened yesterday, so tell yourself it is okay to let it go. You can’t worry about tomorrow because it hasn’t arrived yet. So focus on the things you can today.
2. Prioritize. Instead of getting over whelmed with the “OMG I HAVE ALL OF THIS TO DO TODAY!” thoughts, make a check list with the highest priority first. Can you guess what should be on the top of that list every day? YOU! By making yourself a priority, you can make sure you are taking care of your needs, mentally and physically. Never place yourself at the bottom/last. Just remember the flight attendant’s oxygen mask rule. You place the mask on yourself first before anyone else, because you are no good to anyone if you are not breathing. Right?
3. Don’t stress over your weight loss journey. As long as you are de-stressing, eating healthy and exercising daily, it will come off. It took time to put it on, so it will take time to take it off. Just tell yourself this when you feel anxious about it. I did not put this on over night, so I know it will not all come off over night. I will be gentle and loving to myself and enjoy the process along the way.
4.  Get a good night’s sleep. I know that my mind at times does not get the          memo that laying in bed means rest time not let’s think about everything now time. I find that doing a breathing meditation helps quiet my mind at bed time. Just lie in bed, clothes your eyes and focus only on your breath. Breathing in slowly through your nose and gently through your mouth. if you find your mind wandering back to something else, just gently redirect it back to your breath.

Taking The Guess Work Out Of Gluten Allergy Symptoms

 Hi  Beautiful,

So, I know you have probably heard the terms “Celiac Disease”, “Gluten Allergy”, “Gluten Intolerant”, and “Gluten Sensitivity” by now. And like many of you , I was so confused when they became widely known terms. What exactly do these mean? How do I know if I have one of them? Why are there so many terms instead of it being generalized under one maybe two? Well, to save you the long drawn out medical terms and reasons, the simple answer is there are different levels from a mild sensitivity to the severe cases, being Celiac Disease (which is what I have), and I found out by initially watching an episode of Dr. Oz. He had Elizabeth Hassleback (she also has Celiac Disease) on, and she went through her story on how she found out she had Celiac. They then had a symptom checker and gave you a simple way of finding out if Gluten is an issue for you, the elimination diet. I literally had almost every symptom on the list, and followed what Dr. Oz said to find out if Gluten was my issue.

I spent the next 30 days following that episode completely Gluten Free. By completely, I mean reading all  ingredients to avoid possible gluten. You would be surprised to see what items actually contain it, and it is not like the words wheat barley or rye pop out on every label, but that is another blog post for another day. Anyway, within the first week I noticed symptoms diminishing, I was really starting to feel better, which was awesome! After I completed the 30 days, I had dropped 20 pounds, had a ton of energy, slept like a baby, my hair, skin and nails were looking great, heart burn was gone, no more brain fog, etc. etc.

The next step was to reintroduce gluten containing foods to see if it was the cause of these issues, and sure enough the heart burn, bloating, headaches, fatigue , brain fog, etc. came back with a vengeance. At this point I knew I at least had a gluten allergy, and the only way to fix the issues was to avoid gluten containing foods from this point on. So, now that I filled you in a bit about my beginning journey to finding out I have Celiac Disease, I want to give you a simple list of common symptoms to look for. Now, if you have these symptoms, you should try the elimination diet first to see if they go away/subside, and when in doubt go to your doctor to get it checked out. I am in now way a medical doctor, and the information I am providing you is from multiple medical sources as well as my own personal experiences. Feel free to message me any questions you may have.

Gluten Allergy, Celiac, Gluten Intolerance/Sensitivity Symptom Check List:

1: Digestive Issues:

Gas,bloating, constipation, and diarrhea are the most common symptoms after eating gluten containing foods. Constipation is most common in children. Many people that were diagnosed with IBS (Irritable Bowel Syndrome) noticed that their symptoms went away after cutting gluten from their

2: Mood:

Depression, anxiety, ADHD, and frequently changing moods can improve by eliminating gluten from the diet.

3: Joint Pain:

Swollen and painful joints, including the fingers and knees can be a sign of gluten sensitivity.

4: Keratosis Pilaris:

Also called chicken skin, is raised bumps commonly on the back of the arms caused by the malabsorption of fatty acids and Vitamin A. These deficiencies occur due to damage of the intestines caused by long term exposure to gluten.

5: Exhaustion:

Feeling tired or foggy after you eat a meal that contains gluten is common for people intolerant of the protein.

Many people with gluten intolerance who cut wheat and other gluten-containing grains from their diet feel a dramatic increase in energy.

6:Chronic Fatigue or Fibromyalgia:

These diagnoses generally indicate that your doctor isn’t exactly sure what the cause of your fatigue or chronic pain is. Often, gluten intolerance is an underlying factor in these syndromes, and cutting gluten out of your diet can target the actual cause of your pain and fatigue.

7: Migraine Headaches:

A 2001 study found that eating gluten can trigger migraines and intense headaches for those who are sensitive to it. MRI scanning indicated that many of these patients had significant inflammation in their nervous systems, likely due to reactions to gluten.

8: Autoimmune Diseases:

Inflammation and prolonged exposure to gluten can put the body on high alert, autoimmune diseases frequently develop in people who are intolerant to gluten. These diseases include lupus, psoriasis, rheumatoid arthritis, ulcerative colitis, scleroderma, Hashimoto’s thyroiditis, and multiple sclerosis.

9:Hormone Imbalance:

Infertility, PCOS, and irregular menstrual cycles are often related to gluten intolerance. The inflammation from gluten consumption puts a significant amount of stress on the adrenal glands, which can begin to malfunction and upset the balance of the entire endocrine system.

10: Neurological Symptoms:

Dizziness, poor balance and vertigo, and symptoms like numbness and tingling can all be indicative of inflammation in the nervous system caused by gluten-induced responses within the immune system.

I know these symptoms all to well, they most certainly are not a joy to live with nor a safe way to live which is why I am sharing this information with you. Be sure to follow my blog to catch more posts I write about my journey with C.D.

source: daily health post

Shakeology 101: 100% Dense Nutrition That Tastes Like Dessert!

Good morning beautiful!

Today I want to take you on a journey about Shakeology. I want to first start off by saying I would not speak of a product that I don’t personally use, and didn’t do my research on before hand. I have been drinking Shakeology for close to 10 months now, it would have been longer but I slacked off with my healthy choices for a bit, and boy let me tell you my body was not quiet about letting me know. Anyway, I love Shakeology, I love it for the natural energy boost, hair skin and nails look great, I sleep better, I have no cravings for sugar or caffeine, mental clarity (no brain fog),and no bloating, I just feel GREAT!

Shakeology Nutrition:

So how does a shake that has no artificial fillers, sweeteners, or chemicals to give you energy without added caffeine, help you lower cholesterol without a pill, reduce blood sugar without medication, and help you lose weight naturally? The simple answer is ALL NATURAL NUTRITION.  You see, our bodies need a certain amount of natural foods a day to function at its optimal level, and when we deprive our bodies of these nutrients our bodies send us signals letting us know. We are tired, moody, shaky from a drop in blood sugar, craving sugar and carbs (junk food), we gain weight, lose an unhealthy amount of weight, lose muscle strength, loss of concentration, even bloating. Those are just some minor  issues that take place when we are nutritionally deprived, now think about the more serious food related health issues, high blood pressure, blockage in arteries, type 2 diabetes, sleep apnea, obesity, high cholesterol, etc.

Shakeology loads your body with the foods we need daily. Just check out all of these amazing ingredients that are inside, what they do for your body and the average cost when purchased separately!

Nutrition Facts:                                      Vitamins and Minerals:

160 Calories per scoop                 A        B1         B12        Phosphurus    Maganese

20 Calories From Fat                    C        B2         Biotin          Iodine       Chromium

6 Grams of Dietary Fiber              D        B3        Pantothenic Acid         Magnesium

17 Grams of Protein                        E         B6        Calcium          Zinc       Molybdenum

6 Grams of Sugar                            K1                    Folic Acid        Iron        Copper

MMMMMM…….

Proprietary Blends:

Super Protein Blend: Whey, Sacha Inchi, Chia, Flax, Quinoa, Pea

*Protein helps build lean muscle and reduce cravings.

Super-fruit/Antioxidant Blend: Camu-Camu, Acerola Cherry,Bilberry, Gogi Berry, Green Tea, Luo Han Guo, Pomegranate, Rose Hips, Vitamins A, C, E

*These vitamins and antioxidants help fight free radical damage and helps support a healthy immune system.

Super Green /Phytonutrient Blend: Morenga, Chlorella, Spirulina, Spinach, Kale

* Phytonutrients help support health and vitality.

Adaptogen Blend: Ashwagandha, Astragalus, Cordyceps, Ginko, Maca, Maitake, Reishi, Shisandra

*Adaptogens have been traditionally used to help the body adapt and respond to the effects of stress.

Pre-And Probiotic/Digestive Enzyme Blend: Yokon Root, Chickory Root, Lactobacillus Sporogenes, Amylase, Cellulase, Lactase, Glucoamylase, Alpha-Galactosidase, Invertase

*Probiotics, Prebiotics, Fiber, and Enzymes help nutrient absorption and suppport regularity and healthy digestion.

Just look at all of that awesome nutrition packed into those shakes!

Now if you were to purchase all of these, your total average cost would be around $578.69! Um, I don’t know about you, but I know for sure I am not spending that kind of money monthly on just those ingredients, let alone storing all of those containers, which is why I drink Shakeology. I don’t even spend a quarter of that on my  30 day supply, nor do I have to worry about measuring each ingredient to make sure I am getting just the right amount my body needs. Who seriously has time and money for that? I know I sure don’t.

If you want to sample this amazing super food, go to http://www.coachbarbarayodice.com and click on the Shakeology tab to order your sample box today. Then shoot me an email to let me know what you think or to try out a Shakeo recipe.

My Life Before Beachbody

 Who is that girl in the yellow shirt?? I tend to have that question cross my mind every time I look at photos of myself prior to stumbling upon Beachbody. Well here is what I know of that girl today. Growing up I loved taking dance lessons, horse back riding, and even played softball. Clearly I was pretty active as a kid, then I became pregnant at the age of 14 and had my first son. I went from 98 lb.s soaking wet to 168 lbs. by the time I gave birth. At this point I grew to have insecurities about my body, and nine months later I was pregnant again with my second son with my weight ballooning to 188 lbs. My insecurities grew so much about my weight that I began working out like crazy and even though the weight came off, my boys father grew more abusive not just physically, but mentally as well. Being told you are so fat that no one else would ever want you at the age of 16 can be traumatizing to any girl, but add severe physical abuse on top of that and any girl would have crumbled.

By the age of seventeen I was living in an apartment with my babies and my abuser, but only a month after moving in I learned how strong of a person I am. He abused my children while I was at school and threatened my life and theirs if I told. I didn’t cower this time. I waited for the right moment and had him arrested for domestic battery and child abuse. I filed a restraining order and had him removed from our lives. Now you are probably thinking that it was that simple, but I promise you it wasn’t. I was harassed, threatened, stalked, and he attempted to run me over on multiple occasions  while I had my children with me. But I kept fighting back by using the system.

So here I was a single 17 year old mother of 2 babies and domestic violence survivor living on her own. Looking back at that girl, I am in awe of her. she had strength and resilience and I don’t know where that disappeared to. I don’t know how I lost my strength, my voice, my confidence. Somehow in the past 10 years I lost those vital parts of me and disappeared  into an abyss inside myself. I literally hated looking at myself in a mirror, and just existed in a shell of who I once was.

Last December I was doing what I thought I was good at, watching t.v., when an infomercial for Insanity Max 30 came on. I sat there in a euphoric state as I listened to Shaun T pushing with such love and desire for you to succeed at his program and I  wanted in! So I ordered my first Beachbody program and was determined to find myself under the 170 lbs. of walls I built around me, and honestly I am doing just that.  I lost 10 lbs. my first round of Insanity Max 30, then I decided to add serious nutrition to my daily life and I ordered my first bag of Shakeology. Next I got the  21 Day Fix program,completed the first round losing another 11 lbs. and then I went to Cize and lost 9 lbs. I am gaining confidence (I actually modeled for a friend of mine who is a photographer which is totally not my norm), growing through personal development, and becoming a Coach has helped keep me accountable so I can help others on this amazing journey of rediscovering ones self. I am still a work in progress, but I am just going with the flow of this amazing journey, meeting beautifully inspiring people, and learning one day at a time to love myself more and know my self worth is a lot more than what I gave myself credit for before.

” Don’t Live The Same Year 75 Times and Call It A Life.” -Author Unknown

Mindful Monday

 Good Morning Beautiful!

Have you ever wanted to know what mindful people do differently than other people do? Below are 7 things that mindful people practice everyday that is different from others. Try out these for yourself to bring yourself into a more mindful existence. Have A Happy Mindful Monday!

7 Things Mindful People Do Differently

1. Approach everyday things with curiosity- and savor them.
2. Forgive their mistakes-big or small.
3. Show gratitude for good moments and grace for bad ones.
4. Practice compassion and nurture connections.
5. Make peace with imperfection-inside and out.
6. Embrace vulnerability by trusting others-and themselves.
7. Accept and appreciate that things come and go.

Salad, Salad, and more Salad Recipes

Hi Beautiful! I have found and tried many salad recipes, and I have to admit, salad is my ultimate favorite food! So, below I have compiled some unbelievably tasty salads that are packed full of the healthy stuff our bodies need! Are you ready to go beyond your traditional garden side salad? Drop me a message and let me know which one of these is your top salad pic! Talk to you soon!!

                                     

Mediterranean Tuna Salad

Ingredients:

• 2 5 ounce can  tuna packed in olive oil
• 1 15 1/2 ounce can  chickpeas, drained and rinsed
• 1/2 head  iceberg lettuce; chopped
• 4 cups baby arugula, chopped
• 6 tablespoons pesto
• 2 lemons; 1 juiced and 1 sliced into wedges
• salt
• 1 pinch cayenne
• 1/4 pound pitted kalamata olives, about 3/4 cup
• 1 1/4 cups grape tomatoes, quartered

Directions:

1. Drain the oil from the tuna into a medium bowl. Add the chickpeas and toss to coat.
2. In a large salad bowl, toss together the lettuce and arugula.
3. In a small bowl, whisk together the pesto, lemon juice, 1/4 tsp salt and the cayenne.
4. Just before serving, toss the greens with the dressing and divide among 4 plates. Top with the tuna, chickpeas, olives and tomatoes. Wilted Radicchio, Endive, and Asparagus Salad

Ingredients:

• 1/4 cup extra-virgin olive oil

• 1/2 cup pine nuts

• 1 bunch asparagus, trimmed and cut on an angle into 2-inch pieces

• Salt and pepper

• 1 head radicchio, quartered lengthwise and thinly sliced crosswise

• 1 pound endive (about 3 heads), halved lengthwise and thinly sliced crosswise

• 1 tablespoon chopped pepperoncini

• 2 cloves garlic, finely chopped

• 3 tablespoons balsamic vinegar

• 1/4 cup chopped fresh parsley

Directions

1. In a medium nonstick skillet, heat 1 1/2 teaspoons olive oil over medium heat. Add the pine nuts and cook, stirring occasionally, until golden, about 5 minutes; transfer to a plate.
2. In the same skillet, heat 1 1/2 teaspoons olive oil over medium-high heat. Add the asparagus and cook until bright green and crisp-tender, about 2 minutes; season with salt and pepper. Transfer to a large bowl and toss with the radicchio, endive and pepperoncini.
3. In the same skillet, heat the remaining 3 tablespoons olive oil over medium heat. Add the garlic and cook for 1 minute. Stir in the vinegar and season with salt and pepper. Cook until slightly reduced, about 2 minutes. Pour over the salad, add the pine nuts and parsley and toss to coat.

 Citrus Beet Salad

Ingredients:

• 4 large beets

• 5 tangerines or clementines, separated into sections

• 1 small red onion, finely chopped

• 1 bunch mint, chopped

• 1 1/2 cups crumbled goat cheese

Directions:Add the beets to a large pot of boiling water; simmer until tender, about 40 minutes. Let cool. Peel and cut into 1/2-inch cubes. Add the tangerine segments, onion, mint and 2 tablespoons olive oil; toss. Top with goat cheese.Roasted Cauliflower Salad

Ingredients:

• 1 can chickpeas, rinsed and patted dry

• 1/4 cup pine nuts or sliced almonds

• 1 cup Greek-style yogurt

• 1 clove garlic, grated or finely chopped

• 1 teaspoon ground cumin (1/3 palmful)

• Juice of 1 1/2 lemons

• 1 1/2 cups vegetable or chicken broth

• 3 tablespoons extra-virgin olive oil (EVOO)

• 1 10 ounce box  couscous, or Quinoa to make gluten free

• 1/4 cup finely chopped fresh dill

• 1/4 cup finely chopped chives

• Roasted Cauliflower

• 1 cup packed flat-leaf parsley leaves

• Salt and pepper

• 4 flatbreads or pitas, warmed. Use gluten Free

Directions:

1. Preheat the oven to 425 degrees . On a baking sheet, spread the chickpeas and pine nuts in a single layer; roast until the nuts are golden and the chickpeas are warmed, 7 to 8 minutes.
2. Meanwhile, in a small bowl, combine the yogurt, garlic and cumin. Stir in one-third of the lemon juice.
3. In a small saucepan, bring the vegetable broth and 1 tablespoon EVOO to a boil. Turn off the heat and stir in the couscous, dill and chives. Cover and let stand for 5 minutes.
4. In a serving bowl, combine the chickpeas, pine nuts, cauliflower and parsley and dress with the remaining lemon juice and 2 tablespoons EVOO; season with salt and pepper.

Fluff the couscous or quinoa with a fork. Spoon onto 4 plates and top with the salad. Serve with the garlic yogurt and bread. Omit bread or purchase gluten free bread.

source: rachael ray everday

Soul Searching Sunday

  Good Morning Beautiful!

Here are some amazingly beautiful quotes that can guide you on your soul search. Have a wonderful Sunday!

“There is in all women , a wild and Ancient Gypsy who cries in anguish when we starch her flat. There is a part of us that can never, ever, be happy until the Gypsy can dance.” – Unknown

 ” Maybe you are searching among the branches for what only appears in the roots.” -Rumi

” You have to open your heart and read what your soul wrote inside:”I am enough.” -Dodinsky