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!

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.

 

 

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.

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.