Taco Stuffed Peppers with Quinoa

Hey beautiful peeps!

I am always on the look out for new healthy recipes to try out, especially Gluten Free! So, I stumbled across this recipe and decided to make a few adjustments. Check out the recipe below and give it a try!! Enjoy the rest of your weekend!!

Taco Stuffed Peppers with quinoa

Ingredients:

3 Green or Red Bell Peppers with the tops cut open and seeds removed

1 Pound 90% Lean Ground Beef

1 Packet Low Sodium Gluten Free Taco Seasoning

1 Can Black Beans, Rinsed and Drained

1  Small Package Organic Frozen Corn

Quinoa, made according to package

Cheddar Cheese, Shredded

Instructions:

Preheat oven to 400*. Pour 1/4 cup water into the bottom of a glass casserole dish.

Brown Ground beef in a skillet on medium heat until cooked thoroughly. Add corn, black beans, cooked quinoa, taco seasoning, and 3/4 cups water to the cooked beef.

Stir, heating through until mixture thickens.

Spoon beef mixture into peppers all the way to the top of each.

Bake in oven for 15 minutes.

Sprinkle cheese on top, then return to oven and bake until cheese is thoroughly melted.

Serve.

Can be served with taco sauce and sour cream

 

ENJOY!

 

Breakfast: Is It The Most Important Meal Of The Day?

Good morning beautiful!

We have all heard the saying “Breakfast is the most important meal of the day”, but do we really know why?

Well, in this post I will dive into the pros and cons of skipping the first meal of the day, which will give you a guide to choose which alternative suits you best. So, let’s get started!

When we skip breakfast. there are a number of things that will occur through the course of your day that will negatively effect you, and when you eat breakfast within the hour of waking up, there are some seriously positive things that take place inside of you.

Pro/Con #1:  Reduced risk of heart disease vs. Increased Risk of Heart Disease

When we are sleeping, our body goes through a fasting period. When we wake up in the morning and eat within the first hour, our bodies do not go through an added stress period due to hunger. When we skip breakfast, we increase the stress levels which causes a strain on our bodies that can lead to some serious health issues. These health issues can be, high cholesterol, high blood pressure and insulin resistance to name a few. So, when it comes to heart health, prolonging fasting increases our bodies stress levels, but a healthy balanced breakfast in the morning is good for your heart health!

Pro/Con #2: Healthy Brain Function vs. Starving Your Brain

Studies show that when we forgo breakfast, we are less productive at work/school, have a more difficult time problem solving, and can suffer from brain fog/mental clarity. Did you know the USDA reports that when children eat a balanced breakfast, they are able to retain more information in school which increases their test scores. So simply stated Our bodies are kind of like a car, when we fill it up with good fuel, we run better.

Pro/Con #3: Weight loss vs. Weight Gain

The misconception on weight loss is by restricting calories, we will obtain our weight loss goals. So , people will not cut back on the unhealthy foods, they will just skip a meal, and breakfast tends to be the one they choose. But did you know that by skipping breakfast you are setting yourself up to intake more calories from the wrong foods later in the day? If you eat a balanced breakfast with a good healthy amount of protein, you are jump starting your metabolism as well as setting the day for healthier food choices. This in turn will benefit you on your weight loss journey.

All of this chatter about breakfast is making me hungry! So, now I am off to make my most important meal of the day today which is almost always my super delish, super dense nutritional vegan chocolate Shakeology. I am getting a healthy amount of protein as well as 70 whole foods with 23 vitamins and minerals for breakfast all in one shake a day. It fills me and fuels my body with all of the good stuff. On the days I choose to have my shake later, I opt for eggs with a fruit and veggie.

Be sure to follow my blog to get notifications for my upcoming posts on the breakfast recipes! Have a great Wednesday!

Are You Sabotaging Yourself?

Good morning beautiful!

This topic is a tender subject for many of us. You see, we all want to stay in our comfortable bubbles where we are protected from the harshness of the world. It is comfortable in many ways there. If the bubble is thick enough, then no-one can burst it. Nothing gets in that we didn’t want. But, the reality is, we are not safe in our bubble, there is something/someone in our bubble that is way more harsh then the things on the outside. Do you know what/who that is??? You guessed it! It is ourselves! 
  You see, we can’t escape our own negative thoughts by building a wall or bubble to protect us from the behaviors we attack ourselves with.  It is absolutely impossible! All we do is continue to create negative behaviors which in turn causes negative effects on our bodies and minds. So, what do we do to burst the bubble and heal our toxic selves so we can stop self sabotaging?
First thing  you need to do is take that uncomfortable sometimes even painful walk of self discovery.  You have to dive deep down to discover the root of your self sabotaging behaviors. Speaking to a counselor/therapist even a life coach can help you discover the things you have been burying for years. Once you start working through those buried events that led you to your current mindset of self sabotage,  you will be able to break free of the toxic environment that was once there and conquer all the things you have been only dreaming of doing for so long.  

Let’s look at a struggle that many of us face. Have you been struggling with your weight?? How many diets have you tried that worked for a while and then you stopped? Did you gain all of your weight back? Or did you gain more? Think about how many times you blamed the diet, the exercise,  the food, alcohol etc. on the failure of your weight loss journey. We all know that if the diet plan is working then it isn’t the diet. We all know that exercise isn’t going to cause our weightloss journey to fail since exercise is an important component to healthy weightloss success. We can’t blame the food we put in our bodies, since food doesn’t have a way to force us to eat it, the same with alcohol etc. All of these excuses come from our own mindset.  We convince ourselves that it was everything else that is the problem but our own negative thoughts.

Journeys in life are a process of self discovery. There will be times through your journey that are fun and easy, then there will be times that you fall face first in the mud even scratching your knees along the way. There are ups and downs in life that is a fact that cannot be changed.
The key to it all is to work within yourself to become the best friend you have ever needed instead of the enemies you always dread. Because the sad part is we are always abusive and hurtful towards ourselves more than anyone else could ever be. We are our own worst enemy!

Have a beautiful and self loving weekend. There is no better time to start then the present.

London Broil with Roasted Asparagus and Baked Yams

Our family is not big on eating red meat.  But on an occasion we do enjoy it. So, here is our healthy dinner recipe from tonight.

Ingredients:
Steak of your choice
4 whole yams
2 bunches asparagus
4 cloves garlic, minced
Olive oil
Garlic powder
Onion powder
Pepper
Salt
Worcestershire sauce
Butter
Honey (local organic)
Ground cinnamon

Instructions:
Preheat oven to 425*.
Rinse yams in
place wet yams on tinfoil
Poke yams with a fork on all sides
Wrap in tinfoil,  place on top rack of oven and bake for 30-40 minutes depending on size. Check halfway through baking by squeezing to feel if they are soft. When done, slice down the center like a baked potato,  add a tsp butter, a drizzle of local organic honey and cinnamon,  mix and enjoy!

Meanwhile trim asparagus and place on a foil libed cookie sheet.
Drizzle with olive oil,  sprinkle garlic, garlic powder,  onion powder, salt and pepper all over then toss to coat. Bake at 375* until bright green about 8-10 minutes.

Steak: prep with some Worcestershire sauce garlic powder,  onion powder and pepper. Grill steak to your desired results. 

Enjoy!

Sweet treats are my kryptonite!

Ugh, I am feeling the effects of the holidays now! Moody, bloated, tired, and shamefully disappointed in my self control. I will beat myself up over this for a few days, then jump back on my (let it go) mentality so I can focus on setting and attaining my new goals, which I will rock and conquer!
I will say that I am just so glad I didn’t go with my traditional baking adventures this year and stuck to just making one batch of these Italian Christmas Cookies (gluten free of course).It is sad to say that one batch makes 100 of these devilish cookies that sit and taunt me, begging me to come over and just have one more, but who am I kidding, every time I walk past that container I am taking 3-4 at a clip!!!

Shame on me!! Okay, okay enough complaining about what is in the past, what’s done is done and the only thing I can do is not stress and obsess over it because raising my cortisol levels (ugly little belly fat increasing hormones) will not help my overall goal, which is being fit and healthy. So what is your cheat treat kryptonite?  I know I am so not alone on this one!

I hope you all had a beautiful holiday spent with your loved ones, building amazing memories that will last a lifetime.  Good night beautiful peeps.

Mozzarella, Roasted Pepper, Basil Stuffed Chicken Breast with Garlic Roasted Broccoli and Brown Rice

Good evening beautiful!

This meal is definitely a go to in our household. It is so quick, simple and inexpensive to make, that even on your busiest night this can be made and served within the hour. Check out the recipe Below!

Chicken stuffed with Mozzarella, Basil, and Roasted Red Peppers

Ingredients:

4-5 Chicken Breasts

4-5 Slices of Mozzarella Cheese

4-5 Roasted Red Peppers In A Jar

8-10 Fresh Basil Leaves

Garlic Powder

Onion Powder

Himalayan Sea Salt

Black Pepper

Thyme

Dried Sage

Instructions:

Preheat oven to 400*.

Cut a Pocket into each chicken breast.

Place a red pepper, slice of mozzarella, 2 basil leaves in each chicken breast.

Place in a glass pan, then sprinkle tops with, salt, pepper, onion, garlic thyme, and sage.

Bake uncovered for 35-45 minutes, or until chicken is done.

 

Oven Roasted Broccoli

Ingredients:

3-4 Fresh Broccoli Crowns, cut into florets

3-4 Tablespoons Minced Garlic

Onion Powder

Garlic Powder

Himalayan Sea Salt

Black Pepper

Olive Oil

Chicken Broth

Instructions:

Preheat Oven 400*.

Line a large cookie sheet with tinfoil.

Place broccoli in a single layer onto cookie sheet.

Drizzle olive oil, add an 1/8 of a cup of chicken broth.

Sprinkle minced garlic, garlic, onion powder, salt and pepper to taste.

Cook 10 minutes or until bright green. Do not over cook.

 

Brown Rice: Cook Following Package Instructions.

 

I hope you and your loved ones enjoy this recipe as much as my family does!

HAPPY HOLIDAYS!

 

 

So What Is So Special About Shakeology?

Good Morning Beautiful!

So today I want to discuss Shakeology, and what makes it so special compared to other products on the market. But, I also want to explain to you a few things about nutrition first. This way you will see why Shakeology is such an important part of your daily nutritional arsenal, and why it is, truly something special!

Did you know that the Department of Agriculture states that:

9 out of 10 Americans are deficient in potassium

8 out of 10 are deficient in vitamin E

7 out of 10 are deficient in calcium

50% are deficient in vitamin A, C, and magnesium?

Based on these numbers the likely hood that you are deficient in at least one of these groups is extremely high!

According to the Center For Disease Control (CDC):

More than half of the population is deficient in Vitamin D, which means that there is an immense need for supplementation.

All of the above statistics point to the fact that a large majority of our population is micronutrient deficient and in need of proper supplementation.

Research has shown micronutrient deficiency to be scientifically linked to a higher risk of being overweight/ obesity and other dangerous and debilitating diseases. With more than two-thirds of the U.S. population overweight or obese, and research showing that one-third are on a diet at any given time, a need existed to determine whether current popular diet plans could protect followers from micronutrient deficiency by providing the minimum levels of 27 micronutrients, as determined by the U.S. Food and Drug Administrations (FDA) Reference Daily Intake (RDI) guidelines.

With that said, Vitamin Deficiency has been known to cause an 80% increase in the likelihood of becoming overweight/obese and is scientifically linked to other illnesses including; resistance to infection, birth defects, cancer, cardiovascular disease, chronic inflammation, and osteoporosis, just to name a few. Thus, meaning that you are 80% more likely to develop one of these illnesses. The truth can be scary!

So, what do we do about this?? Do we just throw up our hands and continue to say oh well? Let me ask you this, if your child was ill and your pediatrician said the only way to help heal your child is to put your child on a special diet, take them to xyz specialists for xyz treatments, would you do it?? Of course you would! Well, this is no different, and that  is where Shakeology comes in to play an important role in your health as well as your families.

 Let’s talk about this amazing source of dense nutrition.

So what is Shakeology?

Shakeology is a whole food and vitamins all in one, that’s right you read that right, an actual whole food and vitamins!

It is not a weight loss shake nor a protein shake. It is literally just dense nutrition.

Shakeology contains 70 healthy ingredients

It does NOT contain artificial colors, flavors, sugars, soy, high fructose corn syrup.

It covers your basic nutrition needs for the day.

It is flexible in calories to meet individual needs

Because this is 100% nutrition you can even give it to your children at 1/3 of a scoop per day.

It contains Superfoods such as Adaptogens and Phytonutrients to help build your immune system and helps you become and internal powerhouse!

Reduces inflammation, which is the number 1 cause of all disease such as, migraines, eczema, heart disease and arthritis. They all start with chronic inflammation.

Repairs your GI Track: Digestive enzymes clean out your digestive track and primes it to absorb nutrients. Did you know that the nutrients from food is absorbed through the microvilli and the villi in our small intestines?

It is also certified low on the glycemic index.

So what has Shakeology done for me??

I have Celiac Disease, and to keep it brief on the explanation of what this autoimmune disease does, the villi and microvilli I described above gets block by the gluten in foods, which then prevented my body from absorbing nutrients. So I was seriously nutrient deficient. I started  drinking Shakeology close to a year ago now, and I have had some major improvements in my health since then, and these are the changes that I have had happen:

I sleep so much better

I wake up feeling rested

I have more energy

I no longer NEED caffeine

I no longer crave bad foods, as a matter of fact yesterday, for example, I was actually craving brussel sprouts. LOL

My hair, skin, and nails are looking awesome these days. My skin glows, may nails are no longer brittle, and my hair is getting thicker and growing faster!

I have lost some weight

I haven’t gotten sick; not even a mild cold

I have saved money since I am replacing a meal with a shake. Gluten Free foods are not CHEAP! EEK!

I used to get headaches in the afternoon, I haven’t had one in over 11 months.

Brain Fog (which is a symptom of Celiac Disease) has not come into annoy me in over 10 months.

Oh and I have always bruised easily, but haven’t gotten a bruise in months, and trust me I am a klutz, I am always banging into something. LOL

That is all I can remember now, but as you can see, I have definitely had some major changes in my life since drinking Shakeology every day.

Now I do have to say, I am not a doctor, and since every body is different, results are not a guarantee. Please always speak to your doctor before starting a new supplement.

To order Shakeology just click on the link below!
http://www.shakeology..com/barbarayodice

Happy Friday!!!!

source: Calton Nutrition

Let’s Talk Nutrition For Your Loved One’s And Yourself

Hey Beautiful!

The sun is shining, the rain has ended, so enjoy this glorious day! I hope you all woke up this morning with your happy faces and put on your confidence pants to make the best of this day, I know I did! Before I head out to help out, I wanted to take a few minutes to discuss nutrition with you, especially supplemental nutrition.

I was reading a few articles last night after a question came up about some supplemental nutrition shakes that you can purchase in the store. Now I am all for adding additional supplements to your diet since we live in a world of on the go and fast food now, but are you really getting and giving to your family what you should be putting in your bodies? I am no doctor, but I can tell you that after reading the ingredient list, especially the first few (that is what the bulk of the food is made of in some of these “nutritional shakes”), I was quite shocked to see ingredients such as; Corn Maltodextrin, Sugar, Canola Oil! What?! Are you kidding me?! How are these nutritious? I am sorry, but you can add some vitamins, minerals and protein to ice cream and it doesn’t make it a healthy way to provide your body with what it needs to properly function daily. Did you know to maintain a healthy weight, even lose weight, it all starts in the kitchen? So think about what you eat, your children, your grandparent, parents, etc. and ask yourself, is my diet 80% healthy with a little wiggle room here and there for a cheat night? Am I providing not only for myself but for my family the keys to a healthy life starting in the kitchen?

Now I understand that kids can come with the picky eating gene, I have one of my own 😉 but it doesn’t mean we can’t fake them out with the proper nutritional foods and nutritional supplement that provides their bodies with what it needs. It is sad that we no longer eat to live, but live to eat. We are actually STARVING our bodies from the lack of nutrition, living on carbs, sugar, and preservatives.

Here is a simple way to test your healthy habits:

1. Grab a notebook; can even be logged on your phone, tablet, computer, dry erase board.
2. Start on a Sunday
3. Write down everything you eat
4. Log what time you ate
5. Write down what you were emotionally feeling when you did
6. Write down how you felt physically after
7. Write down how you emotionally felt after
8. Write down what time you became hungry again
9. Note your sleeping habits

By the end of the week, note how you are feeling over all.

 

 

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.