Grilled Pork Chop with Peach Jalapeño Salsa

This recipe is quick, easy AND flavorful!! Not to mention, this salsa can be used on other dishes such as tacos, fish or chicken, or even alone as a dip.


Total Time: 30 min.
Prep Time: 20 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 pork chop each

Ingredients:
2 medium ripe peaches, peeled, chopped
¼ medium red onion, chopped
1 medium jalapeño pepper, seeds and veins removed, chopped
¼ tsp. crushed red pepper flakes
2 Tbsp. fresh lime juice
½ tsp. hot pepper sauce (like Tabasco)
2 Tbsp. finely chopped fresh cilantro
4 (4-oz.) center-cut pork chops, lean, boneless
¼ tsp. sea salt
¼ tsp. ground black pepper

Preparation:
1. Combine peaches, onion, jalapeño, red pepper flakes, lime juice, hot pepper sauce, and cilantro; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Season pork chops with salt and pepper.
4. Grill or broil chops for 4 to 5 minutes on each side, or until desired doneness.
5. Top pork chops evenly with salsa; serve immediately.

Drop a comment and let me know what you think!

~M

Slow-Cooker Chicken & Carrot Farro Risotto

You know how you can tell a meal will be good just by the way to smells up a room?

That's this dish.

My mouth was watering from the point the aromas entered my nose until (and possibly after) that first bite!

I used carrots as my vegetable, though I think it would be equally as delish with mushrooms, new potatoes, turnips... 

Here's the recipe:

Slow-Cooker Chicken & Carrot Farro Risotto

(Serves 4)

Ingredients:

* 2 1/4 cups low-sodium, organic chicken broth
* 1 cup whole farro
* 4 whole carrots, sliced 
* 2 leeks, white and light green parts only, halved and sliced
* 1 bay leaf
* pinch ground nutmeg
* kosher salt and black pepper
* 4 small boneless, skinless chicken breast (or 2 large)

Directions:

* Combine the broth, farro, carrots, leeks, bay leaf, nutmeg, 1¼ teaspoons salt, and ¼ teaspoon pepper in a 4- to 6-quart slow cooker. Top with the chicken.

* Cover and cook until the chicken is tender, on low for 4 to 4 ½ hours or on high for 3 to 3 ½ hours (this will shorten total recipe time).

* Discard the bay leaf. Using 2 forks, shred the chicken into large pieces.

* Sprinkle the risotto with the parsley and serve with grated Parmesan if desired.

Enjoy!

(For the 21 Day Fix plan: 1 red, 2 green, 1 yellow)

~M

One Pan Baked Fish and Veggies

This is a super easy dish to make and doesn't require a ton of prep. It's also healthy and works well with any type of vegetable!

Ingredients (what I used):

- extra virgin olive oil

- two sweet potatos, cubed

- 1/2 lb fingerling potatoes

- one leek, sliced 

- sea salt and pepper to taste

- minced garlic

- onion powder

- mustard powder

- 1-2 lb snapper fillet

Preheat oven to 425°. 

Toss leek (or chopped onions) and potatoes with olive oil and garlic in a large baking dish; season with salt and pepper, then add ¼ cup water. Roast, tossing once, until potatoes are fork-tender, 20–25 minutes. 

Meanwhile, season both sides of snapper fillet with garlic, mustard and onion powder, salt and pepper. 

Remove onions and potatoes from oven and turn on the broiler. Place fish on top of vegetables and broil until fish is cooked through and starting to brown on top, 8–10 minutes.

Serve with lemon wedges and enjoy!

(On the 21 Day Fix meal plan, this equals one red, one yellow and one teaspoon.)

Vegetable & Egg Frittata

This frittata is a healthy option for breakfast, lunch or dinner! It's gluten free and perfect for meal prep since it keeps in the fridge for up to four days and reheats well.

Ingredients:

12 eggs

1/4 cup coconut or almond milk

1/2 tsp garlic powder

1/2 tsp salt

1 tsp olive oil 

2 medium zucchini 

1 red bell pepper

2 leeks or 1 small onion

6 oz spinach, chopped

Directions:

Mix eggs, garlic, salt and milk in bowl; set aside.

Preheat oven to 400 degrees. Heat oil in oven safe, non-stick skillet on medium high heat. Add zucchini, pepper and onion; sauté until tender. Add spinach and cook until wilted. 

Pour egg mixture into skillet; stir frequently with rubber spatula until egg mixture has set on bottom and almost set on top.

Place skillet in oven until lightly browned and fluffy, about 5 minutes. Serves 6.

(21 Day Fix containers: 1 red, 1 green)

~M

Six Easy Steps to Start Eating Clean

The idea of eating clean can seem overwhelming, time consuming and complicated. But it doesn't have to be!  I always recommend starting small, so i wanted to share six simple steps to help you transition into clean eating.

1. Use simple ingredients. Stick to the basics with vegetables, protein and whole grains. Cook what you know! Use natural herbs and spices to add flavor and avoid processed or artificial foods, sauces and seasonings. 
2. Start small.  Find one or two healthy recipes you would like to try for the week. This will allow you to experiment with a new way of cooking and get the hang of it without being overwhelmed. 
3. Plan for leftovers. Cook a couple extra servings of your meals to have on hand later in the week. It will make your lunch or dinner choices so much easier and quicker! 
4. Plan out your day. Ideally you should eat 5-6 small meals in the day to keep your metabolism revved up. If you are used to eating 3 meals a day, just divide the food up that you normally eat and spread it across five or six smaller meals. This way you increase your meals, but not your calorie intake.
5. Make small changes. You don't need to throw all the "bad" foods out and go on a shopping spree for clean foods. Instead, switch out at least one ingredient for a healthier option as they run out. For example, when you use up all of your white pasta or rice, buy 100% whole grain to replace it. 
6. Keep healthy options available. You will make better choices if better choices are available to you! Try to keep some healthy snacks around (at home, in the car, at work) such as protein bars, nuts, seeds, dried fruit, etc. 

I hope you found this helpful! I would love to hear your ideas and tips on clean eating in the comments below!

Please feel free to reach out if you would like more personal support or advice.

~M

Love Yourself (and Ab Workout) Challenge

Practicing self-love is the most powerful thing we can do to improve our lives.

You've heard the quote, "Before you can love anyone, you have to love yourself."  But perhaps we have become desensitized to this idea and the true power in loving ourselves, just as we are.

I want to challenge you to love yourself. 

Every day for 10 days we are going to look ourselves in the mirror without judgement, without criticism, without comparison, without regret.  Every day we are going to complete a simple task of self-love... and mean it.

And for a little extra fun, we will be giving you a daily ab workout to help spark your energy and investment in yourself and your physical health!

Are you ready to focus on yourself, inside and out, for ten days? If so, join our group HERE on Facebook!

"Loving yourself does not make you vain or self-absorbed, it makes you indestructible."

~M

Five Principles to Clean Eating

Clean eating is not a diet. It is simply eating foods in their most natural state.


The principles of clean eating are based on nutritional science and recommendations made by public health organizations.  Clean eating is about making choices for optimum long-term health for your body.  It's a lifestyle with built-in flexibility!


Here are my top five principles to eating clean:

1. Choose whole, natural foods. You want to eliminate or minimize processed food from your diet. This includes anything in a box, bag, can or package. There are exceptions to this rule (such as fresh bagged or frozen veggies or fruit), but most of what you eat should be fresh.
2. Choose unrefined over refined foods. Think beyond "refined white flour". Almond flour, brown rice flour, coconut flour and oat flour are all excellent ways to reduce the simple carbs of any recipes and still create delicious baked goods. Look at using clean sugars such as honey, natural maple syrup and dehydrated sugar cane juice.
3. Steer clear of excess fat, salt and sugar. Processed foods are responsible for most of our excess calories, high levels of fat, sugar and salt intake. Clean foods are usually naturally low in these ingredients and do not contain added sugar or sweeteners.. Avoid anything with "added sugar"!
4. Don't drink your calories. High calorie drinks like sodas and specialty coffees can tack on an added 400-500 calories a day! I won't even go into all the artificial, toxic ingredients in sodas... Choose water first, or even unsweetened teas. Coffee is fine, as long as you don't use all the heavy creams and refined sugars.
5. Balance your diet. Balance and moderation are key components to clean eating. You don't have to avoid carbs or dietary fats entirely; You do want to enjoy your meals! Try to adjust your portion sizes to fit your goals and ideally aim for protein, carbs and fat at every meal. I like to try and eat 5 small meals a day to keep my blood sugar levels steady, avoid skipping meals or overeating.  This also keeps my metabolism up!

In summary, approach clean eating as a lifestyle, not a diet. This could mean just tweaking what you're doing now, or turning over a whole new leaf!  You don't have to write off the bad foods you love forever... You still get to enjoy your food, especially if you want to be successful.  I allow myself at least one cheat meal a week (though sometimes I regret it), and I find this helps me stay on track.  Once you get the hang of clean eating, label reading and into a routine, you will be in control of your health, not your unhealthy habits.


For tips on meal prepping, check out this previous post.


~M

Healthy Turkey Chili

Let's talk about this chili. It's full of veggies and protein and lots of flavor! It's super easy to make (and 21 Day Fix approved for my fellow fixers). 

What you'll need:

2 tsp extra-virgin organic coconut oil

1 medium onion, chopped

2 medium bell peppers, chopped

2 cloves garlic, finely chopped

1 lb cooked lean ground turkey

2 cans kidney beans, drained and rinsed

1 can organic diced tomatoes, no salt

1 cup red wine

1 Tbsp chili powder 

1/2 tsp sea salt

1 tsp crushed red pepper (optional)

Sauté the veggies in a large saucepan over medium-high heat, just until tender. Add garlic and cook until fragrant. Add turkey, beans, tomatoes, wine, chili powder, salt and red pepper. Bring to a boil, reduce heat and simmer for about 20 minutes.

This recipe makes eight servings and can be topped with cilantro or cheese.  If you're following the 21 Day Fix plan, one serving counts as 1/2 green, 1 red, 1 yellow and 1/2 teaspoon. 

~M

New Year, New YOU!

2016 is right around the corner, which means a fresh start is on your horizon!  What are you going to do for yourself next year?

Six months ago, I made a decision to improve my health, nutrition and fitness: I purchased T25 with a month of Shakeology and joined a challenge group.  It was hard and I struggled with making healthier decisions, but it was SO worth it!  The group offered so much support and accountability, and motivated me to push play every day on my workout.  I learned what it meant to eat clean, how to meal prep and saying "no" to junk food became easier each week.  I went from being tired most of the time, depressed and embarrassed of my appearance to a happier mom, wife and friend with more energy, confidence and a fit body!

  

You have to want to change, more than you want to stay the same.

Now my mission (and joy) is to help others change their lives for the better by improving their health and nutrition and creating new habits.  I am kicking off a NEW YEAR, NEW YOU challenge group January 4th for anyone ready to make a change!

This group is a closed online support and accountability group where I will help to match you up with the fitness program that meets your needs. Then each participant will be required to replace 1 meal a day with Shakeology for the duration of the 4 weeks. My goal is to teach you how to make clean eating a lifestyle change vs a crash diet. I will teach you how to fuel your body for energy instead of comfort, I will share meal plans, recipes, snack ideas and more with you. Each day you will log into the group to find a tip from me or another coach, accountability from others in the group and motivation to keep going when you would rather not.

The group is going to be a select group of motivated people who are ready to change! If you invest in the program, I will see you through til the end! There is no looking back! It's time to say goodbye to the old you and HELLO to a new YOU in 2016! Are you in?

~M

Fill out my online form.

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Easy Baked Pork-chops

These pork-chops are super easy to make and 21 Day Fix approved.  When I get tired of eating baked chicken, I like to switch over to baked pork-chops! 

I like to make my own seasoning (so I know exactly what I'm eating).  Most of the time I just throw seasonings together and hope for the best like my mom and nana used to do.  But for you guys I tried my best to measure what I used this time!

This blend has a good flavor and is quick to pull together.  You can store the excess in an air tight container to use again.

Ingredients:

- 1 tsp parsley flakes

- 1 tsp dried onion flakes (or onion powder)

- 1/2 tsp garlic powder (or minced garlic)

- 1/2 tsp sea salt

- 1/4 tsp ground thyme

- 1/4 tsp crushed Rosemary

- 1/4 tsp ground black pepper

- dash of red pepper flakes 

For the chops, spray a glass dish with olive oil, season them on both sides, then bake at 350 degrees for 30 minutes.

On the 21 Day Fix meal plan, this meal pictured equals one red (protein), one green (vegetable) and two yellow (carbs).  All the seasonings used are free.

~M

Get Into The [Fitness] Zone

Have you ever heard people talk about being "in the zone" or having a "runner's high"?  This is the moment in time when you are performing and feeling your best, referred to as flow state by sport psychologists.  While you are in this state, you are able to push your strength to its threshold.  You are able to lift more, jump higher, reach farther and run longer - all while enjoying yourself!

This flow state is the result of five chemicals known as neurotransmitters being released by your brain into the body, and acting as a sort of pain killer (dopamine, norepinephrine, endorphins, anandamide and serotonin if you would like to google them!).


Here are the three tips to getting yourself in the zone:

1. Challenge Yourself. If what you are doing (at-home workout, weight training, going for a run, etc.) is too easy or boring, you won't be able to reach a flow state.  Your attention will be most engaged when you are pushing yourself just above your current ability level.  I know personally, if I have done a workout before it is harder for me to focus and give it my all. I workout harder when I try new programs. 

2. Avoid Distractions.  Try to create an environment where you can avoid interruptions.  If you are at home, close the door, silence your phone, turn off the TV, and have your spouse watch the kids. (or you can distract them with TV or a new toy like I do!)  You know best what distracts you, and I'm sure you can think of a way to avoid it. 

3. Focus on the Task.  Submerge yourself completely into what you are doing.  Create clear process goals to help you stay in the moment. During or right before your exercise, set a clear goal such as one more rep, 5 more seconds, 2 more pounds, etc.  These small goals can help you narrow your focus, increase intensity and improve self-confidence. 


Have faith in your ability to push your limits, train yourself to instill these habits, and I know you will achieve your goals and increase your confidence.  I would love to hear how you get in the zone and your personal experiences!

~M

Holiday Spice Oatmeal

~M

The Master's Hammer and Chisel

"I’ve been involved in the fitness industry for 20+ years as a trainer, instructor, Les Mills national trainer, and health club owner. During the test group, my wife and I committed 100% to following The Master’s Hammer and Chisel without missing a workout and followed the nutrition plan exactly as we were advised by the program. NEVER has my body (nor my wife’s) undergone such a dramatic transformation. My results were so profound that I ended up competing in my first NPC physique competition at the age of 47 (after one round of the program). I placed 5th out of 10 in my division."





"We can’t say enough positive things about this program and what it’s going to mean for people. As a fitness professional, and as a result of our test group transformations, I now firmly believe that The Master’s Hammer and Chisel is the most effective 60-day fitness program ever created. The broad diversity of the many unique workouts combined with the dialed-in nutrition planning makes it a program for the ages. I know these are bold statements, but there’s no way for me to feel otherwise after seeing and feeling our results and so many others from the test group.

In terms of my history with fitness, I’ve been active and fit for most of my life. However, I fell off a bit after our son, Cole, was born in Jan 2014. Tammy and I also moved three times in the past 18 months, causing us to miss workouts and skimp on healthy nutrition more than usual. I softened and felt a bit “blah”. The same can be said for Tammy who also suffers from hypothyroidism and an autoimmunity disorder called, Hashimoto’s. She had largely healed many of her symptoms through a strict nutrition strategy prior to the program, but the program taught her portion control with her food (gluten free, dairy free, soy free). She also commutes 2 hours each way to NYC, working for a hedge fund, and tends to our 22 month old son, Cole, as much as possible. The Master’s Hammer and Chisel has become our ultimate game-changer for staying very healthy and fit, despite all the responsibility. We’ll never stop the lifestyle that it has taught us.

THANK YOU, Autumn Calabrese, Sagi Kalev, and Beachbody for the creation of this masterpiece. Tammy and I look forward to taking this program to the stratosphere. I believe every coach in the network has the ability to do the same. BECOME A PRODUCT OF THE PRODUCT like never before, and inspire the world." 
~Don and Tammy Murphy




For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

We have an EXCLUSIVE Test Group starting January 4th. If you are looking for a comprehensive resistance training or muscle-sculpting program and crave a simple, flexible nutrition plan to help you reach your personal goals, this program is for you!

Complete this form to save your spot in the group! You can also purchase the program here.

~M

Simple Spaghetti Squash Skillet

I made this for dinner last weekend while my mother-in-law was in town and everyone loved it! (The husband didn't even notice the mushrooms..)

It's simple to pull together and is a healthy dinner option since you're replacing traditional pasta with spaghetti squash. You can really add in or substitute any veggies you like! I used yellow bell pepper and mushrooms.

Ingredients:

- 1 tsp extra virgin olive oil

- 1 lb lean ground Beef (grass fed, if possible) or lean ground Turkey

- 1 small yellow onion, diced

- 3 cloves garlic, minced

- 1/4 cup diced green bell pepper

- 1/2 cup sliced mushrooms

- 2 (14.5 oz) cans organic diced tomatoes, OR 3 cups FRESH diced tomatoes

- 1 (15 oz) can organic tomato sauce

- 2 Tbsp fresh parsley

- 2 tsp dried basil

- 1/2 tsp dried oregano

- Sea salt and freshly ground black pepper, to taste

- Sprinkling of cheese (if desired)

To prepare the spaghetti squash:

Cut a medium spaghetti squash in half lengthwise, scoop out seeds. Place face down in a glass baking dish with 1 inch water. Microwave 10-12 minutes. Cool for a minute, then use a fork to shred “spaghetti” out of the skin. Use paper towels to soak up moisture just a bit.

Instructions:

- Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.

- Heat olive oil in skillet; once hot add onion and green peppers and sauté until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sautéing.

- Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste.

- Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2-5 minutes until heated through.

- Garnish with fresh chopped basil and a touch of cheese. Serve warm.

This recipe serves 6, and if you're following the 21 Day Fix plan, would count as one red, one green and 1/2 purple.

~M

Healthy Holiday Hustle

It's been said that the average person gains between 7 to 10 lbs during the holidays. That's a large number.

I get it though. We're busy shopping, eating, working, eating, traveling, Starbucks, eating some more... It happens to the best of us.

But it doesn't have to.

We can be stronger than our excuses this year.  We can put our health on the holiday to-do list and schedule in a 30 minute workout each day. We can choose to blend a healthy shake instead of pulling through Starbucks (or Good Things Donuts). 

I mean, it's only three weeks. 21 days. That's all I need to help you improve your health and fitness, increase your energy, shed some of those extra pounds and form new habits.

Are you with me?

~M

Apple Pie Shake!

I have a new Shakeology recipe for you to try! This one is so good and a perfect (healthy) replacement to the actual dessert!

-M

Unstuffed Cabbage Rolls

I love cabbage. It's probably one of my favorite vegetables. Lately I've been trying it in new recipes just to find more ways to fit it in!

So when I found this recipe, it was a no brainier that I would give it a try.

These "unstuffed" cabbage rolls are so good! You could serve it over brown rice or quinoa, and even top it with cheese.

Ingredients

1. 1 1/2 lbs lean ground turkey (or beef)
2. 1 large onion, chopped
3. 1/2 large or 1 small head of cabbage, chopped
4. 1/2 cup low sodium chicken broth
5. 1 tsp pepper
6. 1/2 tsp sea salt
7. 1 tsp oregano
8. 1 (14.5 oz) can diced tomatoes, drained
9. 1 (8 oz) can tomato sauce
10. 2 cloves garlic, minced
11. Shredded Monterrey Jack Cheese

Directions:

1. In a 12" skillet, brown beef on medium high heat. Stir in chopped onions and cook until onions are translucent and beef is cooked through. Drain and discard grease. Add cabbage, tomatoes, tomato sauce, broth, and spices and bring to a boil. Reduce heat and cover for 30 minutes. Simmer until cabbage is tender.
2. Top with cheese (if desired). 

21 Day Fix Counts
1 Red, 1 Green for 1 1/2 cups + 1 blue for cheese (depending on how much you use)
Optional - 1 yellow for brown rice or quinoa

~M

 

Healthy Halloween Party Snack

We attended a family friendly Halloween party this past weekend and everyone was tasked with bringing a side dish, dessert or snack.

I decided to make Jack-o'-Lantern Fruit Cups!

I had planned to make a whole tray of them, but once I started carving out the oranges, I realized they took longer than I thought they would!

To make them:

Cut the top off of the orange, scoop out the inside (I used a grapefruit spoon), cut out the facial features with a sharp paring knife and then fill with berries.

A delicious and healthy snack that kids and adults alike will enjoy!

~M

Preparing Your Summer Body for Fall

We work all summer to achieve "beach bodies" and make working out and eating healthy a priority.  But once summer fades and fall arrives, we find it difficult to stay committed to our health and make the time to workout.  We get busy shopping, traveling for the holidays, eating lots of good (and unhealthy) foods... I'm guilty of all of these myself!


This year, I want to be intentional about taking care of myself through the holidays. So I have made some "Winter Resolutions":

1. There's no reason I can't wake up early to get in a 30 minute workout before starting my day. Luckily I enjoy working out at home and have the space to do so.  If you are used to going for a run or walk outside and the colder weather is your excuse not to do it, now is the perfect time to try out yoga or take a fitness class at a local gym.  Get your friends involved so you can hold each other accountable!

2. I will continue to meal prep each week to make sure my family has healthy choices available (and to avoid the "What are we going to eat?" and "Let's just pick something up." lines).  Meal prepping is a life saver when it comes to making good decisions in the kitchen.

3. I will make sure to drink my Shakeology every day, whether for breakfast on the busier days or as a meal when we travel.  Besides the fact that it improved my health in a hundred ways, it tastes like a treat!

4. I will remember to enjoy the holiday meals and desserts IN MODERATION. Yes, I will have pumpkin pie, or pecan pie, or sweet potato soufflé.  BUT only small servings and not every day.  I am stronger than the pull of the sweet tooth craving.  I have a figure to keep! ;) You don't have to deny yourself, just reign it in. I try to follow the 80/20 rule: healthy choices 80% of the time and indulgences 20% of the time.  It helps keep me sane and then I do not feel deprived. 


Will you join me in taking care of yourself over the holidays?
Do you need motivation, encouragement or accountability to do so?
If so, this group will be for you!  I would love to support you on your journey and have you hold me accountable as well!

~M

Feature Photo Friday

We had our fall family pictures taken recently by one of my friends, Kaci. She does such a good job and is great with children!  If you're in my area, you should check her out: Kaci Danielle Photography.

~M