New Healthy Recipes

I am adding new recipes every week!!!

I wouldn't say I am a great cook but I do cook almost every night and I am always looking for fun healthy recipes that my family will like and they can work with the 21 Day Fix meal plan.  And they have to be easy!!

Let's face it, it's easy to become overwhelmed if a recipe is to difficult or has to many ingredients!!  The important thing is to get cooking.  It ensures you are eating clean, saving money, and the bonus is your family is more likely to all sit down at the table and enjoy what you made.

My husband is starting back on the 21 Day Fix today and is doing the EXTREME workouts.  I love the 21 Day Fix EXTREME and can't wait to see how he likes the workouts plus I'm doing the same so we can workout together a few mornings during the week.  I love the combination of cardio and weights with these workouts!!!

The big hit last week were these meatballs!  These are a great alternative to turkey meatballs and the recipe makes enough for 2 nights worth of meals!!!  You can't beat that!oFirst night I served them with spaghetti and second night I made meatball subs for the kids.

Baked Chicken Pamesan Meatballs

2 llbs ground chicken
3/4 cup breadcrumbs
1/4 diced onion
1 -2 tbsp Italian seasoning
2 eggs
3/4 cup shredded parmesan
1 tsp kosher salt
1/2 tsp pepper
Rao's sauce or homemade sauce*
shredded mozzarella cheese

Preheat oven to 400 degrees and line cookie sheet with foil and spray with non-stick spray.  In large bowl mix chicken, breadcrumbs, onion, Italian seasoning, eggs, parmesan, salt & pepper.  Using your hands or spoon form small meatballs and place on sheet close together.  Spoon about 1/2 tablespoon of marinara sauce on top of each meatball.  Bake for about 15 mins.

Remove meatballs from oven and increase the oven to broil.  Spoon another 1/2 tablespoon on each meatball and sprinkle mozzarella cheese on each meatball.  Place under broiler for an additional 3 minutes, until cheese is melted and turned golden.  Serve with extra sauce.

* You need to really watch sugars found in jarred tomato sauces.  Rao's only have 3 grams of sugar per serving which is very low.  Most jarred sauces contain 5 - 8 grams and you shouldn't use them.  Make your own instead.

21 Day Fixers:
About 5 meatballs = 1 RED plus 1/2 BLUE (if you use extra sauce add in 1 PURPLE)

I also made Maple Dijon Chicken in the crockpot.  The chicken came out moist and flavorful. I loved the maple flavor PLUS it made leftovers which I used on salads for lunches the following couple of days.  I like to try one new crockpot recipe a week and I try and schedule it for the busiest day of the week when I know there is no way we can all eat together as a family.

Maple Dijon Crockpot Chicken

1 cup dijon mustard
1/2 cup maple syrup
2 tbsp Apple Cider Vinegar
2-4 chicken breasts

Season chicken with salt and pepper and place in crockpot.  Combine mustard, syrup and vinegar together and pour over chicken.  Cook on low for 6-8 hours.  Serve over brown rice or quinoa.

Weights or Cardio?

Both! And as we get older it really is even more important to incorporate some weights into your weekly fitness routine.  It doesn't have to be an intense strength program, just adding in a couple days of weights can effect change in your body.  And there are health reasons as well.  Did you know that people over 45 lose 1% of muscle every year?  BUT the good news is strength training can prevent muscle loss!

I went years without ever lift a weight or even doing a push up or squat.  I thought if I wasn't running or doing cardio I wasn't burning calories!  I lost weight through cardio and my endorphins icked in with cardio - what more did I need?  I didn't see the payoff of adding weights into my already busy schedule.

And than I tried the 21 Day Fix Extreme and after just a couple of weeks of following the nutrition plan and using weights I started see and feeling some real changes.  I first noticed definition in my abs and arms.  And what I love about this program is it combines the cardio and the weights so it really was a great introduction into weights for a cardio girl like me! :)

The BEST things about consistently adding weights into your routine is you will burn MORE calories each day and your metabolism will get a bump post workout.  Why did it take me so long to figure this out?!!

A couple of months ago I decided to challenge myself and try Body Beast, full strength training program.  I've stuck with it but I've tweaked it to fit my personality.  It didn't have enough cardio for me and I have found some of the workouts are more male slanted like the chest workout.  But I have stuck with arm, shoulder, back and leg workouts and I have added in cardio at least 3 times a week.

What I have learned doing Body Beast is I need to go heavier with my weights.  I can't be afraid, I am not going to get bulky or big and in fact I will get leaner and more toned.  So I upped my weight range between 5-15 pounds. Sure there are certain exercises I struggle with but I can always drop my weight when needed.

Try something new.  Add some weights into your routine and push yourself outside you comfort zone!  Ultimately, it's good for your health, you will look and feel younger, you will burn fat more efficiently, your clothes will fit better and your stamina will increase and being strong is an awesome feeling!!  :)

Curious about 21 Day Fix, Fix Extreme, Body Beast or tips on how you can easily add some weights and strength training into your routine . . . email my at marciadeangelis@sbcglobal.net, or connect with my on Facebook at https://www.facebook.com/marciadriscolldeangelis.

Turkey Chili With A Twist

I am so ready for fall!!  I just want to wear a sweatshirt and not sweat in my own house.  A ten degree drop in temperature would make me so happy.  I just want mild temperatures, not hot and not cold!!

Yesterday morning I felt a little chill in the air (very little) and that was enough to decide on making chili for dinner.  There are so many turkey chili recipes and I make chili often in the winter so I decided to try a new one.  I got this recipe off a blog I love dinneralovestory.com.  It's was a turkey black bean chili and it had one very interesting spice . . . . . cinnamon!!!  I would have never thought but  I decided to go with it especially since the recipe said DON'T skip adding it and the result was delicious.  I served it with a green salad.

Ingredients

• 1 tsp olive oil
• 1/2 large onion, finely chopped
• 1 clove of garlic, minced
• 1 lb ground turkey
• 3 tbs chili powder
• 1  28 oz of diced tomatoes 
• dash of oregano, thyme, cayenne 
• 1 bay leaf
• 1/4 tsp of cinnamon  (TRUST ME ON THIS ONE)
• 1 can of black beans, drained and rinsed

Sauté the onions and garlic in a little bit olive oil.  Add turkey and break into pieces as it cooks.  Add chili powder and let it cook for a minute.  Add diced tomatoes, spices,bay leaf and cinnamon and simmer for 15 minutes.  Add black beans and cook another 5-10 minutes.

Serve with diced avocado, reduced fat shredded cheddar cheese and a spoonful of non fat plain greek yogurt.

21 Day Fix = 1 red,  1/2 green, 1 yellow (1 blue if you use toppings)

The Perfect Side Salad for the Summer

Maybe you are tired of hearing about Quinoa.  Maybe you don't make it because you don't know what to do with it.  Maybe it just sounds a little to healthy.  It is super healthy and it is extremely versatile!  It's a complete protein, its high fiber and antioxidants, rich in calcium, it has a low glycemic index and it is rich in vitamins and minerals.

You can use quinoa in salads, pancakes, baked goods, main dishes . . . the possibilities are endless.  I've actually created a pinterest board with some of my favorites:  https://www.pinterest.com/marciadeangelis/unique-ways-to-make-quinoa/

We are off to friends to watch the Women's World Cup Soccer Finals this afternoon - GO USA - and I decided to bring Quinoa Salad.  It's the end of the holiday weekend so I went with a healthy option plus this salad goes great with burgers, chicken and dogs!

Quinoa Salad

Ingredients:

3 cups cooked Quinoa (1 cup uncooked)
1/2 cup red onion, finely chopped
1 cup white vinegar
2 tomatoes, chopped
1 large cucumber, seeded and diced
1 cup finely chopped flat leaf parsley
1/4 cup fresh chopped basil
1/2 cup feta cheese
4 Tbsp Olive Oil
4 Tbsp Lemon juice
sea salt and pepper

Directions:
Cook Quinoa according to package directions.   Chop onion and place in small bowl and cover with 1 cup white vinegar and let sit at least 5 minutes.  Meanwhile mix tomatoes, cucumber, parsley, basil and feta cheese in large bowl.  Drain red onions and mix in with tomatoes.

In small bowl whisk together olive oil, lemon juice and dash of salt and pepper.  Pour over the tomato  and cucumber mixture and toss gently.  Add salt and pepper to taste.  Serve.

Grilled Salmon with Avocado

This is my new favorite way to make salmon.  I found this online a couple of months ago and this was my second time making it and I made a few very small changes from the original recipe and doubled it up since I had bought I large piece of salmon from Costco.  You got to love Costco!

It was one of those perfect dinners that I served with brown rice and roast broccoli.  It is even 21 Day Fix approved! :)  It is simple and quick to prepare and the lime in the avocado salsa on top of the salmon was the best!  My boys don't care for salmon so I grilled up a couple of chicken breasts and topped them with the avocado salsa and that was a huge hit with them!

Ingredients:

2 lbs salmon, cut into 4 pieces
1 tbsp olive oil
1 tsp salt
1 tsp ground cumin
1 tsp paprika
1 tsp garlic powder
1/2 tsp chili powder
1 tsp pepper

Avocado Salsa
1 avocado, diced
1/2 small red onion, chopped
juice from 2 limes
1-2 tbsp chopped cilantro
salt to taste

Directions:
Mix olive oil, salt, cumin, paprika, garlic powder, chili powder and pepper together and rub/smear on salmon fillets.   Cover and refrigerate for at least 30 minutes.
Combine avocado, onion, cilantro, lime juice and salt and chill until ready to use.
Preheat grill.  Grill salmon to desired doneness.  ( I did about 5 min on each side)
Top with avocado salsa and enjoy!

It's 21 Day Fix Approved:  1 Red, 1 Blue
Whole30 Approved

A New Way to Make Zucchini

I bought the Vegetti, a vegetable spiralizer which makes zucchini look like spaghetti and is a fun, super healthy alternative for pasta!  I love that little gadget!

I opened my bottom drawer of my fridge yesterday and notice I had LOTS of zucchini and I think my family was getting a little tired of the zucchini spaghetti so I decided to try Baked Zucchini Chips.  I had see a recipe pinterest and went off of memory and made my own.  They were delicious, a perfect side dish to our chicken sausage and salad and of course super simple to make.  I couldn't stop nibbling them and by the time the dishwasher was loaded there were no more left!!  :)

Baked Zucchini Chips

• Zucchini
• Reduced Fat Shredded Cheddar Cheese
• Olive oil 

Preheat oven to 350 degrees.  Cover baking sheet with parchment paper. Slice the zucchini into thin circles and lay closely next to each other on baking sheet.  Spray olive oil over top (I use a Misto) and sprinkle cheese on top.  Bake in oven for 20 mins or until zucchini chips are crispy.

Do You Know Your Number?

How often do you step on the scale?  Do you step on the scale?  Maybe you are obessed with the number on the scale.  Maybe you just go by "how" your clothes are fitting.  I often get asked how often should I weigh myself or even should I weigh myself?  I have even had challengers tell me they aren't getting on the scale at all because that plays tricks with their head.

You NEED to step on the scale at least once a week and preferably the same day, same time.  The scale doesn't and shouldn't define you BUT it gives you an indication of where you are at.  I didn't step on a scale for years.  I figured if my clothes were fitting, I was good but I wasn't good.  My clothes were "still sort" of fitting,  I could zip up my jeans if I sucked it in.  I had a serious muffin top but hey I could still wear my clothes so I kept with that mantra for a long time.  And the clothes that were getting uncomfortable I stuck in the back of the closet.  I took to wearing leggings which worked well for a long time with a big shirt until the waistband cut in and my shirt was clinging to my back side roll (kind of like a muffin top but on the side of your back).  So one day I stepped on the scale . . . . WOW, WOW, WOW!!!  How was that number correct?  Maybe our scale wasn't correctly working?  How did I let it get to that number? I knew I was gaining weight BUT if I stepped on the scale then that would make it all real and that was something I didn't want to face.

If you know your number on the scale than you can stop the madness before it becomes overwhelming or daunting.  It's about taking responsibility and not closing your eyes.  Maybe if I had just stepped on that scale 6 months earlier I would have seen the upward trend and done something.  Maybe I won't have BUT I what I learned that day was I HAD to do something and I realized that I couldn't ignore the scale any longer.  We may never become friends but that scale kept me accountable every week.  It was an unbiased observer on my weight loss journey.  It had nothing to lose or gain by my success.  It told me the truth each week even if it wasn't what I wanted to hear.

I stepped on the scale twice a week, always the same day, always about the same time.  I learned stepping on it too often could be discouraging or unmotivating. By weighing myself once or twice a week on same day and time I was controlling what I could control!

There were days I was bummed but more often there was happy dancing in the bathroom.  Knowing my numbers each week allowed me to tweak what I was eating and that's what it really comes down to . . . what you are eating!  I was able to see the effects of over indulging and not sticking to my plan as well as the effects of all my hard work.

Yes, I could feel it in my clothes as things got looser and I could take my measurements and see inches lost but seeing a number on the scale gave me something more tangible.

I still get on the scale once a week just to make sure I am keeping withing a range.  I'm not married to a number, I am married to a range because as women we can go up and down a pound or two just depending on many outside factors. I am about maintaining a healthy weight and getting stronger.   The number on the scale can't tell you how strong you are getting, the confidence you are building, the increased energy you have BUT it can be one other tool to keep you accountable and on track.

My job as a fitness coach is to help support and motivate people so they can reach their goals.  Having the support of others is key to keeping them on track but so if they want to lose weight the scale is one adding component. I ask my challengers to weigh themselves each Friday and/or Monday depending what their goals are.  We can tweak their eating if they aren't seeing results and celebrate if they are and use that to motivate them to keep on track.

You have to own your number to move forward and it may not be what you want to do but it is just one more thing than can ma
ke a difference in reaching your goals and maintaining your weight long term.

These are some of the fun posts I got to read today!

"Happy to report that I'm starting the second round 5.4 lbs lighter (yay!!). This morning's weigh-in was a surprise . . ."

"down a little over a pound this morning, which put me just under my new goal weight."

"Down 5 pounds so far!!"

Plan for the Week

Since returning from Cancun 2 weeks ago I have not been on my game when it comes to planning out my meals for the week.  Which means very often at 5:00 in the afternoon I am trying to figure out what to cook for dinner and with a family of 5 that is NOT the time to be doing it.  I go to the grocery store unprepared and return with lots of food but not necessarily what I need to make, what I was thinking about making.    I took about 20 minutes, planned out dinners for the week and got my shopping list done.  I already feel better and I haven't yet hit the grocery store!

Today I am also back on track not just with planning my meals for the week but I am going back to my 21 Day Fix containers for the week just to get me more balanced in what I eat each day.  I eat healthy - that's not my problem.  My problem is I tend to eat more carbs than fruits and veggies and my portions start to get out of whack.  These past couple of weeks my energy levels are down, I'm not drinking enough water and my weight started creeping up just a little bit but at my age it goes right to the mid-section.  I had the vacation goal of Cancun for the last couple of months and that  helped me stay on track.  That is why goals are so important. We don't have any big events coming up so my NEW GOAL is SUMMER and I want to feel back to myself and it's such an easy fix . . . just pull out my containers and make sure my meals are planned out.  I need that balance back in my diet and that is what I LOVE about the 21 day FIX . . . balance!

I am also going back to the 21 Day Fix EXTREME workouts for the next 3 weeks.  The Extreme workouts did so much for my body and I really loved how I felt.  The last couple of weeks I have been switching it up each day with my workouts which has been super fun but I am the type of person that does much better when I am following a schedule.  One of the reasons I love these programs - they all come with a schedule and if you follow it paired with healthy eating plan and you will see results!

It comes down to finding what works for you, getting on a plan and having the support and accountability so you stick with it!  That's why I love my challenge groups - that's what we do we support each other and I provide the accountability, meal plan, recipes and tips for everyone to see it through to the end with results. 

I am sharing my dinner meal plan for this week with you to inspire you and motivate you. All the recipes are located in the recipe section on my blog.  I don't always plan out my breakfast, lunch and snacks because I am consistent with those meals and those are just for me! BUT for dinner I need to have a plan because I am feeding my family as well.  Dinners in our house are healthy, simple and the ENTIRE family eats what I make - that is the key!

I have a 30 day online support and accountability group starting May 18.  If you want to join or learn more about my group fill in the form below and let's connect.