Wednesday, February 26, 2014

Chicken Veggie Stir Fry

This recipe was inspired and approved for the 21 day fix! I love me some chicken and this is a perfect way to get your protein and veggies in for one meal!

Ingredients:
1 4 oz piece of boneless, skinless chicken breast, cut into cubes
1/4 cup of chopped asparagus
1/4 cup of chopped carrots
1/4 cup of chopped red peppers
Braggs Liquid Aminos to taste
Greek Seasoning to taste

Directions:
1. Cook chicken until thoroughly white, no pink should be showing
2. Set aside chicken and keep warm, add all vegetables to pan
3. Let vegetables cook for 5-7 minutes or until soft
4. Add back in chicken, Braggs, and Greek seasoning and let simmer, covered for 5-7 minutes
5. Enjoy!

Shamrock Shake Shakeology

So people think it is so weird but I've never had a Shamrock Shake! However, after reading what McDonald's puts in to them, I can't say I am sorry about this. Here is another healthy Greenberry Shakeology recipe that will not only satisfy your shamrock shake craving, but it will also give you your daily dose of dense nutrition!

8 oz of milk
4 oz of water and ice
splash of peppermint extract
1 tsp of peanut butter
2 tbsp of sugar free vanilla or cheesecake jello instant pudding mix
packet of greenberry shakeology

Be careful not to put too much peppermint extract, it can pack a pretty serious punch when too much is added!

Blend and Enjoy!

Blackberry Storm Shakeology

For all of you Greenberry Shakeology lovers out there, here's a flavorful twist to spruce up your daily dose of dense nutrition!

1 scoop of Greenberry Shakeology
1 cup of water
1 cup of blackberries
Ice to taste

Blend and Enjoy!

P90X3 Week 8: Progress and Meal Plan

2 months in the book and 1 more to go! It feels so good to have come this far and stay committed to something for so long. The progress I've made has definitely made all of this worthwhile. This was a transition week so it wasn't super intense, but it still challenged me daily. Here is what my workout schedule looked like:

Monday: Isometrix
Tuesday: Dynamix
Wednesday: Accelerator
Thursday: Pilates X
Friday: CVX
Saturday: Yoga X
Sunday: Rest or Dynamix

Now Friday wasn't supposed to be CVX, but somewhere in my head I was convinced that was the workout and never double checked..found out I was wrong afterwards. It was still beneficial though, but I plan to stick to the schedule from this point forward. I am really noticing definition in my upper arms and my calves. I am also noticing my face is thinning out which is super exciting! I dropped a few more lbs thanks to my meal plan posted below. I have stuck with workout plans before, but I have never seen these kind of results and I am almost positive it is because of me cleaning up my eating habits and Shakeology


Meal plan for week 8:

Only 5 weeks left on my journey through P90X3. I have started using the 21 day fix meal plan which I have had to make some slight alterations to considering how much I workout, but this plan has taught me so much about portion control! I can't wait to do the entire program, workouts and all, after p90x3 is completed! Continue to follow me on my journey to see how it ends at the end of March!




Peanut Butter and Banana Chocolate Chip Cookies



I found these "cookies" when I was perusing the other day and decided to make them since I had everything in the house. Let me just tell you, ah-maz-ing. AND it gives you that fresh cookie smell that fills your house without giving you the temptation of baking cookies that are high cal, high in sugar, and bad for our waistline

Ingredients:
Two ripe bananas
1/2 cup of dark chocolate chips
Approx 1 tbsp all natural peanut butter
1 cup of quick oats (I used old fashioned oats because it's what I had, but I think quick would work better)

Preheat oven to 350

Mix all ingredients in the bowl well and place in tablespoon size dollops on cookie sheet.

Cook for 12-15 minutes and enjoy!

Saturday, February 22, 2014

Strawberry Avocado Dream Shakeology

I have really started to like strawberry Shakeology, not enough to trade my monthly bag of chocolate in, but enough to use a couple of packets a month! Here is a tasty treat that also gives you some of your healthy fats for the day. I know it sounds weird but it is OH SO GOOD!

1 scoop of Strawberry Shakeology
1 cup of unsweetened almond milk
1/4 cup mashed avocado
Ice to taste

Blend and Enjoy!

What's your favorite strawberry Shakeology recipe?

Thursday, February 20, 2014

Exciting Announcement!!




Exciting announcement!!!

I am looking for 5 motivated individuals to join me on the journey to end the trend of obesity!!!

What if I told you I will be personally mentoring a small group of hand-selected coaches! Interested? These coaches will be able to take advantage of a step by step process which will help you go from Newbie Apprentice >> to Diamond Level Leader >> to creating the {{foundation}} for a the potential to earn 6 figures of your very own in just 30 DAYS!

THREE things to consider before applying:

#1 - You must be willing and ready to get in the best shape of your life using Beachbody programs and/or products {P90X, T-25, 21 Day Fix!!, Shakeology, etc} - I will be coaching you not only on the business, but on best practices in nutrition and fitness. NO NEED to be at your goal body already, but you must be willing to lead by example and be a product of the products!

#2 - You must FULLY commit to completing ALL coach training assignments and agree to living OUTSIDE of your comfort zone! Change is not EASY… but I was able to create TOTAL FREEDOM with this business and I am helping others to do the SAME so that they can fit their work around their LIFE, rather than fitting their life around their WORK.

#3 - You must be COACHABLE & COMMITTED. I'm committed to shorting your learning curve and openly share the steps AND tools to master this business! Essentially, this info is LIQUID GOLD… and I will be giving it to you for FREE, as I invest my time into you and help you create and establish your own at-home business. What I require in return is for you to meet me half way and want, will for and work for your success as much as I do!

IF you have longed for more freedom, more financial stability, to make a difference and to be connected to people who are doing the same… This just may be the opportunity you have been looking for.

Our team is full of support, motivation, and love..

Head over tohttps://tabearden.wufoo.com/forms/mkfc7ey0z0azch/ to complete a short application and once received, I will personally send you over the requirements for those selected!!

If you know someone who would be a great candidate, please feel free to send my information their way! Never know, you may just help change their life!

Can't wait!!!

Monday, February 17, 2014

P90X3 Week 7: Progress and Meal Plan


Half way done with p90x3 and I am SO over the MOON with my results. My weight has fluctuated but my transformation picture this far proves that skinny is not healthy, STRONG is healthy!


Here was my schedule for week 7:
Monday: Isometrix
Tuesday: The Warrior
Wednesday: Yoga X
Thursday: MMX
Friday: The Incinerator
Saturday: CVX

I really liked this block because this block is when I started to see the big changes in my physical appearance. But I am definitely ready for a new block starting next week! Here is the meal plan that I followed:
 I am in my second week using the pull up assist, but I am still struggling with the pull ups. I am happy that I am making myself do them though, because I know it will add up and make a huge difference at the end of the 90 days for my upper body and back strength. Also, I am doing push upS..I capitalize the S because I am doing multiple push-ups without modification!

 I know a lot of people dislike the yoga portion of this program because they don't think that it's intense enough and find it boring. This routine is so important for overall fitness and I really don't think I would have made half of the progress I have without Yoga X or Isometrix..so DON'T SKIP THE STRETCH!!
This week is my transition week so I am doing week 1 of the 21 day fix meal plan with my X3 workouts. I am hoping to see maybe a little accelerated results, I have heard nothing but AWESOME results and reviews about the 21 day fix meal plan! 

I also couldn't have made this progress without the help and motivation of my accountability group and my Beachbody coach. If you're looking for a coach and are ready to make your transformation, email me at tabearden@gmail.com!! I am so ready to help you find your soul-mate workout and find optimal health along the way:)

Tuesday, February 11, 2014

Why Water Is Important and Helps Us Lose Weight

I can honestly tell you, my weight fluctuates from day to day and I am sure yours does as well. I will also tell you I see a HUGE change in my weight when I drink the amount of water my body needs. That seems vague..what does my body need? Here's a guideline that you are not drinking enough water during the day:

1. Dry mouth
2. Chapped lips
3. Feeling thirsty (if you're feeling thirsty, chances are you are already dehydrated!)
4. Dry skin
5. Feeling sluggish
6. Colored urine (yellowish, if you're drinking enough it should be pretty close to clear!)
7. Decreased urination

And these are to just name a few!

So now you're wondering, how much am I supposed to drink? Well there are a lot of different theories, but I have considered it my own rule of thumb to drink at least half my body weight in ounces, daily. This seems to keep me pretty hydrated so it could be something for you to use as well!

Example: 140 lbs/2=70 oz of water daily

I try to drink 20 oz more than the amount in the formula just to compensate for any sweating or loss of water that may have occurred throughout the day.

Drinking water is so critical to weight loss and your overall health and there are now tons of different ways to monitor how much you consume daily! Here are a few tips!

1. Buy a refillable water bottle and know how many ounces it is (typical is 20 oz) and keep track of how many times you refill it by starting with the amount of rubber bands and taking one off every time you finish the bottle
2. I have seen some people write and draw measurements on their water bottles...for example by 10 am you have to have drank to a certain line and by 12 pm you have to be finished with your first bottle. 


Drinking water helps us with weight loss because:
1. Suppresses our appetite
2. Helps lower cholesterol
3. Necessary for proper digestion
4. The right amount helps us stop retaining water
5. Stops you from confusing hunger and thirst
Plus many, many more!
I am by no means a doctor or a nutritionist, you may have fluid restrictions or reasons you can't drink as much or need to drink more! These are just some helpful guidelines I find easy to follow and useful during my daily quest to stay hydrated!



Sunday, February 9, 2014

P90X3 Week 6: progress and meal plan

Week 6 is in the books! This week was definitely challenging, especially because I moved from the resistance bands to the pull up bar with assistance. Let me tell you, those pull ups are no picnic but I am so excited that I made my "slight edge" decision because I know the results are going to be amazing!




Here was my schedule for this past week:
Monday: Isometric
Tuesday: The Warrior
Wednesday: Yoga X
Thursday: MMX 
Friday: Incinerator and CVX (did both because of training on Saturday)
Saturday: Insanity instructor training
Sunday: Rest

 
I have noticed some huge changes this week. Pounds lost, inches lost, reps increased! It's all been happening and lucky for you I am reporting my half way results at the end of this coming week. Here is the meal plan that I used for the week. I didn't follow it 100%, but I can't beat myself up over something that's already done and over with, I just need to make sure this week is better and remember my WHY! Oh and Insanity instructor training was AWESOME!! I can't wait to start teaching in a few months..next on my list..TURBO!


I am so excited to start this final week if Block 2 and to report my halfway results. I have already dropped a pant size and my current size is starting to feel a bit large, so I am more than pleased so far. If you're ready to start your transformation, email me, tabearden@gmail.com, and join one of my challenge groups. That's how I started mine and the accountability and motivation they provided are priceless. Have a great week!


Wednesday, February 5, 2014

Biggest Loser Scare

Apparently all the rage today is not over the snow like I would assume, it's over the girl who won The Biggest Loser. Now let me preface this by saying I do not watch the show, it's not my thing. But I have done some research on what's going on and it really is SO sad what has happened.

I am SUCH a big believer in clean eating, portion control, and fitness. I think they are all essential in maintaining a healthy lifestyle. With that being said, it is easy to become consumed and obsessed with what you are doing. Making a lifestyle change such as the people on the show do can be HUGE and when you see results, you want more...similar to when someone receives attention or fame, they become HUNGRY for more.

Well, no pun intended but it appears that this little lady was not hungry. Or that is what everyone is saying. People are suspecting an eating disorder. Let me remind you that an eating disorder is SERIOUS and is a mental health issue. While it's important to watch what you eat and how much you eat, YOU still should be eating at least 1200 calories a day. This is a huge reason why I do not watch the show, I feel like it promotes accelerated, unhealthy weight loss to it's viewers. While viewers at home don't realize this..or maybe they do, like I said I've never seen the show, the weight loss is over 18 weeks and then an additional 4 at home. So at a healthy loss of 2 lbs per week, at 22 weeks gives you about 44 lbs. Now this is all hypothetical because some people who are over weight tend to lose a lot more weight in the beginning. I just want to drive home how important it is that even though I encourage you to do portion control, eat clean, and workout...I also encourage you to not beat yourself up over a bad day. One meal does not make you obese.

Your body NEEDS nutrients and calories to live. You need carbs for energy. You need all of this to look healthy. Without nutrients, vitamins, and essential food groups not only will you become too skinny, but your hair will become frail, your nails will break, your skin will look terrible. Think I am joking? Google it. If you feel that you need serious help due to an eating disorder, call a loved one or a medical professional and seek help! I am by no means a medical professional, I just am here to motivate, encourage, and give you tools to succeed in your weight loss.

I hope that we can all learn from this that CHANGE is not meant to happen over night. You will not lose those 30 lbs in a month. Do it the right way, the healthy way. If you need help, I would love to help you achieve your goals. Remember, there are no quick fixes or easy ways out for goals we want to achieve. We have to work hard and be motivated. I hope this drives some points home and I didn't step on any toes. This is merely an opinion, like I said I am not a medical professional and I do not watch the show. Thanks for reading:)

Tuesday, February 4, 2014

Salmon with Dill Sauce



 Ingredients 
2 TBL fresh lemon juice
2 TBL fresh lime juice
4 salmon fillets (4 oz. each)
1/4 cup Greek yogurt 
1 TBL Dijon mustard
1 TBL chopped dill

Directions
1. Combine the lemon and lime juices in a glass baking dish.  Rinse salmon.  Pat. dry.  Place salmon in the baking dish.  Turn to coat evenly.  Marinate 10 minutes turning once. 

2. Stir Greek yogurt, mustard, dill and a dash of lemon juice in a small bowl until well blended. 

3. Preheat oven to 350

4.  Cook 12-14 minutes, once salmon flakes with fork it is done 

5.  Place on plate and spoon evenly with sauce.

Sunday, February 2, 2014

Clean Crockpot Chicken Noodle Soup

Made this today and it is the perfect chilly Sunday meal! And it is SO easy! Enjoy!


Ingredients
  • 2 pounds cut up chicken, skinless and boneless, chicken breasts in 2" pieces
  • 6 cups organic, low sodium chicken broth, fat free
  • 1/2 teaspoon crushed red pepper flakes, more or less to taste
  • 1 cup sliced celery
  • 4 carrots, sliced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup fresh, chopped, Italian parsley
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 8 ounces brown rice/quinoa pasta
Directions
Add all ingredients, except the noodles, in the slow cooker and cook for 6-8 hours on low, or until carrots are tender. The last hour of cooking time, add the broken pasta and continue cooking one additional hour or until pasta is al dente, or to desired doneness.

21 reasons the 21 day fix is for you!

Tomorrow is the BIG day! The 21 day fix comes out and is going to be the best BB product yet! Why should you do it you ask? Well here are a few reasons why you should!



1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!
2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!
3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!
4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!
5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones!
6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!
7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.
8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion! 
9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.
10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.
11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.
12. All of these testimonials are amazing reasons:
    Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”
13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”
14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”
15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”
16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”
17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.
18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.
19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.
20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.


Email me at tabearden@gmail.com to be the first to know when it's available tomorrow and to save a spot in my exclusive test group that starts February 10th!

P90X3 Week 5: Progress and Meal Plan

Well, week 5 of p90x3 means a new block and this is very exciting because I was introduced to some new workouts! Here is my list of workouts for the past week!



Monday:Isometrix
Tuesday: The Warrior
Wednesday: Yoga X
Thursday: MMX
Friday: Incinerator
Saturday: CVX
Sunday: Rest


HOLY MOLY! My arms were so sore starting promptly after MMX. I was not expecting it at all, but I am totally fine with it because obviously pushing it harder than usual. And then came the incinerator. I pushed through the soreness, which was necessary because every exercise we did made me MORE sore. But like I said, this is a good thing so as much as I complained to myself about it, I focused and pushed hard for 30 minutes and got it done. I am so thankful that today is rest day.

I am definitely noticing changes in my waist, biceps/triceps, and shoulders. Here is a copy of the meal plan I followed and definitely noticed a few lbs drop off along the way!


I am really looking forward to week 6 since I have these routines down a little bit better. I also ordered a pull up assistance band, because I really want to make the most out of my workout and I think that using the actual bar instead of resistance bands is going to give me that. The resistance bands still give me a good workout, but I am really looking to push myself outside of my comfort zone from this point forward until the end of this program. 

Email me, tabearden@gmail.com, to get your p90x3 on with me! Today is the last day to get it at an exclusive price from me and to start in my February challenge group, tomorrow! Can't wait to hear from you all!

Saturday, February 1, 2014

Zucchini Lasagna



Ingredients:
  • 1 onion, chopped
  • 1 lb of lean ground turkey
  • Sea Salt and Black Pepper to taste
  • 1 tsp garlic powder
  • 3 or 4 small zucchini sliced lengthwise
  • 24 oz of low fat or 1% cottage cheese 
  • 1 jar of no sugar added spaghetti sauce
  • Non fat or low fat mozzarella cheese

Directions:
  • Preheat Oven to 350 degrees
  • Combine onion, ground turkey, salt, pepper, garlic powder in a skillet and brown turkey until no longer pink.
  • Layer Zucchini in the bottom of your pan, then spread a layer of cottage cheese, follow that with a layer of ground turkey mixture, spread a layer of sauce on top.
  • Repeat this over again.  Then layer one final row of zucchini on top and cover with sauce and a little sprinkle of mozzarella cheese.

  • Cover with foil and bake in the oven for approximately 1 hour.
  • Remove the foil and continue to bake for 10 more minutes then remove from oven and let stand for 10 minutes.


Yes it will be a little bit runny due to the water in the zucchini, sauce and the cottage cheese.  I used a slotted spoon to scoop out the lasagna which allows the liquids to stay in the dish. 

Clean Appetizers

With the Super Bowl being tomorrow and before we know it we will be in Spring/Summer season where appetizers are a must, we don't want to undo all of our progress with these tasty snacks! These few snacks are designed to be popular at an event but keep your eating in check!

Southwest Quinoa Salad
Serves: 8
Thanks Melanie Mitro for this gem!
INGREDIENTS:

  • 1/3 cup fresh lemon juice
  • 1/3 cup olive oil
  • 3 tbsp chopped fresh cilantro
  • Sea salt and fresh ground black pepper, to taste
  • 1 cup quinoa, rinsed and drained
  • 1 tsp cumin seeds, toasted, or 1 tsp ground cumin
  • High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed to lightly coat grill grate
  • 2 cobs fresh corn, husks and silk removed (or 1 1/4 cups frozen corn, thawed)
  • 1 cup cooked black beans, drained
  • 1 plum tomato, diced
  • 1 zucchini or yellow zucchini squash, diced
  • 1/4 cup finely chopped red onion

INSTRUCTIONS:

  1. In a small bowl, whisk lemon juice, olive oil, cilantro, salt and pepper; set aside.
  2. In a saucepan, bring 2 cups water to a boil; add quinoa and cumin. Cover, reduce heat to medium-low and simmer until liquid is absorbed, about 12 minutes. Remove pan from heat and let stand for 5 minutes. Uncover, fluff with a fork and let cool for at least 10 minutes.
  3. Meanwhile, heat an outdoor grill to medium-high and lightly oil grate with cooking oil. Add corn, close lid and grill, turning once, until tender and lightly charred, 10 to 15 minutes. (Alternatively, boil cobs in a large pot of simmering water. Cover and cook until tender, 6 to 10 minutes.) Let corn cool, then cut kernels from cob.
  4. In a large bowl, combine quinoa, corn kernels, beans, tomato, zucchini and onion. Pour lemon-cilantro dressing over top and toss to combine. Cover and refrigerate salad for at least 1 hour to allow flavors to meld, or up to 2 days.
Buffalo Cauliflower Bites

Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce (My favorite hot sauce EVER)
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Clean Buffalo Chicken Dip
Ingredients:
 2 10 oz cans 98 % fat free chicken breast
·       1 8 oz fat free cream cheese (Philadelphia)
·       1 cup plain greek yogurt
·       1 packet dry ranch dressing mix (hidden valley)
·       1 cup fat free shredded cheddar cheese
   ½ c Franks Red hot sauce
Directions:
Mix all ingredients together in bowl and heat for 20 min 350 in oven.
Let cool and serve!!

Clean Layered Mexican Dip

Ingredients:
  • 1 15 oz can of Refried black beans, made with all-natural ingredients with no oil, sugar, etc. added \
  • 2 Mashed avocados (instead of avocado “dip”) Season them with 2 Tbsp Lemon Juice, 1/2 tsp salt, 1/2 tsp pepper
  • 8 oz of 0% Fat Greek Yogurt seasoned with Taco Seasoning
  • Fresh veggies! I used 1 bunch of green onions and 3-4 diced, roma tomatoes, diced, red peppers, etc., it's a personal preference
  • 1/4 cup low fat Shredded Mexican Cheese blend
Directions
  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste. Once all combined, set aside to cool
  2. Peel, pit, mash avocados in a small bowl – add lemon juice, salt, pepper and stir to combine
  3. Combine yogurt and taco seasoning mix in another bowl
  1. To assemble:
    • Spread refried beans on a large, shallow serving platter
    • Spread avocado mixture over bean dip
    • Spread yogurt mixture over bean dip
    • Sprinkle with green onions and tomatoes
    • Cover with grated low fat Mexican cheese
  2. Serve with the homemade corn chips!
Home Made Corn Chips

Ingredients:
  •  corn tortillas 
  • olive oil spray
  • himalayan salt , broiled in the oven at 350 degrees
Directions:
  1. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown
I hope you enjoy all of these and they make healthy eating during these fun events a little less difficult! Don't forget to watch portion sizes!