Clean Eating Ideas for Leftover Pumpkin

After Thanksgiving, you probably have a container or can of pumpkin leftover in the fridge.   I love pumpkin, so I am happy to find ways to use it up.  Here are a few clean recipes that will help you get back on track with your health goals while still enjoying the taste of fall.






1) Clean Eating Pumpkin Pancakes- I added a few chocolate chips, as this recipe was in place of our usual weekend chocolate chip pancake breakfast-
chocolate chip pumpkin pancakes? Yum!



2) Pumpkin Pie Shakeology- Make Thanksgiving last a bit longer with this healthy recipe





3) Yogurt Pumpkin Dip- Tasty for an afternoon snack, or take it to a party for clean munchies.




4) Pumpkin Bake- Clean dessert that counts as a veggie and is 21 Day Fix approved?  Yes, please!




5) Pasta with Pumpkin Sauce- Pair it with whole grain pasta for a clean family meal.



6) Shakeology Pumpkin Pie- Didn't get enough pie on Thanksgiving? Try this clean version as a snack, meal, or dessert without the guilt.




7) Pumpkin Spice Latte- Pumpkin Spice Latte from Starbucks may be yummy, but this version doesn't require standing in line and saves a ton of sugar and calories

Clean Eating Pumpkin Spice Latte

I love Starbucks- it's no secret.  However, I only go there occasionally and am always on the lookout for ways I can make Starbucks recipes cleaner, and make them at home.  I found this recipe on Tosca's website.  (For those who don't know Tosca, she is the creator of the Eat-Clean diet and her books and blog are must reads!)

1 Tbsp ground Pumpkin Pie Spice
4 Tbsp ground coffee
2½ cups water
1 cup almond milk + 1 cup coconut milk, heated
½ tsp vanilla extract
2 Tbsp pure maple syrup

Prep:

Combine Pumpkin Pie Spice with coffee and water and brew as normal. 

Place coffee mixture into blender along with remaining ingredients.

Process until frothy.

Divide between two cups.

Pasta with Pumpkin Sauce

Pasta with Pumpkin Sauce

• 1 13-oz pkg whole-grain pasta or brown rice pasta
• 1 lb lean ground turkey or chicken
• 1 clove garlic, finely chopped (I used garlic paste, as I had that on hand)
• 1 large carrot, finely shredded
• 1 Roma tomato, chopped into small chunks
• 1 small zucchini, finely chopped (peel left on)
• 15 oz pumpkin purée
• 1 10-oz jar pasta sauce
• 2 Tbsp greek yogurt
• Red pepper flakes, to taste

1. Cook pasta according to package directions. (TIP: Undercook it slightly as it will continue to cook a bit in the sauce.)
2. Meanwhile, in a skillet over medium heat, brown turkey for 7 to 10 minutes until cooked through. Drain any fat, return pan with turkey to stove and add garlic.  (You can also chop and add an onion- we don't like onion at all in our house.)  Add carrot, tomato and zucchini and sauté for about 3 to 5 minutes, until tender.
3. Add red pepper, pumpkin purée and pasta sauce. (NOTE: if mixture is too thick, add a bit of water.) Cover and simmer for 7 to 10 minutes, until zucchini is soft. Turn off heat and stir in yogurt.
4. Add pasta and mix, cover and let stand for 2 minutes.

Clean Eating Pumpkin Fruit Dip

CLEAN EATING PUMPKIN FRUIT DIP

(Makes 2 1/4 cups)

• 1 cup pumpkin puree (not pumpkin pie filling)
• 1 cup plain, non-fat, Greek yogurt
• 1/2 cup honey, agave, or pure maple syrup
• 1 teaspoon pumpkin spice

Combine in a large bowl and whisk until smooth. Serve with fruit.

Pumpkin Pie Shakeology

Yum!  Tastes like Thanksgiving!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
¼ cup water
¾ cup unsweetened vanilla almond milk
1 scoop Vanilla Shakeology
½ cup canned pumpkin puree
1 tsp. pure maple syrup (or raw honey)
1 Tbsp. coarsely chopped raw pecans
1 tsp. pumpkin pie spice
1 cup ice

Preparation:
1. Place water, almond milk, Shakeology, pumpkin puree, maple syrup, pecans, pumpkin pie spice, and ice in blender; cover. Blend until smooth.

Clean Eating Pumpkin Pancakes

I made these to use leftover pumpkin after Thanksgiving.  My family always wants chocolate chip pancakes, so I combine the two and made Pumpkin Chocolate Chip Pankcakes.  The chocolate chips take the clean factor down slightly, so pair with fruit for a sweet boost to make it as healthy as possible.


Ingredients:

1 cup of whole wheat pastry flour (I like Bob's Red Mill)
1/2 tsp baking soda
1 tsp baking powder
1 egg
3/4 cup almond milk (unsweetened is best, but sweetened almond or skim milk works too)
1/2 cup canned pumpkin
1/3 cup Fage non-fat greek yogurt

Directions:

Preheat stove Mix dry ingredients; whisk wet ingredients in a separate bowl and then combine with dry ingredients until well mixed.  Fold in chocolate chips, blueberries, or other fruit if desired.  Cook on low to medium low heat until bubbles form, and then flip and cook until golden. Topping ideas: fresh fruit, pure maple syrup, coconut butter, or agave syrup.  Pancakes reheat well if you freeze leftovers and then heat them for 45 second- 1 minute on 1/2 power.


Tip!  Using an ice cream scoop for the batter makes it super easy to get perfect size pancakes (use a small scoop for mini pancakes or regular scoop for traditional size.)

Portabello Pizza

I will admit, I was skeptical about this one.  As a mushroom newbie, I am always hesitant about using mushrooms in well know recipes, especially something I love as much as pizza.  I had some extra pizza dough on hand that needed to be used, so I let my daughter make a mini pizza as a fun project.  I also made myself a mini pizza with dough, just as a backup, but I didn't need it! I was blown away with how much I loved the portabella pizza.  I took one bite of the mini pizza made from white dough and just didn't want anymore. Big day in our house when I prefer mushrooms over bread!  Talk about non-scale victories!  Bonus- this is super easy and super fast.

Margherita Version:

1 large portobello mushroom, stem and gills removed
1 tablespoon diced tomatoes, or cherry tomatoes cut in half
1/2 cup diced mozzarella  (Be sure to watch portion size if you are trying to lose weight or following the 21 day Fix.)
basil
1/2 table spoon extra virgin olive oil
kosher salt
fresh ground pepper


Preheat oven to 400 degrees. Place mushroom upside down on nonstick pan. Drizzle olive oil on the mushroom.  Place tomatoes on mushroom and top with mozzarella.  Tear basil and add to taste.  Top with a drizzle of olive oil, kosher salt, and ground pepper.  Bake 12-16 minutes.  Top with more basil if desired.

Other ideas:
Crush garlic and mix it with olive oil before drizzling on mushroom in the first step.
Use pizza sauce for a more traditional recipe
Top with black olives, or other veggies
Add meat such as pepperoni, chicken, etc.  (Pepperoni, ham, and sausage will make it less of a "clean" recipe_

Whole Wheat Pancakes

I always like to make pancakes on Sundays.  Our favorite is chocolate chip pancakes, but those aren't always the healthiest option, and with all of my effort of working out and running, I didn't want to undo all of my work. I set out to find a cleaned up recipe for pancakes that was easy to make and healthier than using something with white flour.  I spent quite awhile looking through recipes that use whole wheat flour, coconut flour, no flour.  The one I used and loved was actually inspired from the side of the flour package.  It is very filling and I didn't miss the white flour at all.  This is my new go-to recipes for the weekends.


Ingredients:

1 cup of whole wheat pastry flour (I like Bob's Red Mill)
1/2 tsp baking soda
1 1/4 tsp baking powder
1 egg
1 cup almond milk (unsweetened is best, but sweetened almond or skim milk works too)
1/2 cup Fage non-fat greek yogurt

Directions:

Preheat stove Mix dry ingredients; whisk wet ingredients in a separate bowl and then combine with dry ingredients until well mixed.  Fold in chocolate chips, blueberries, or other fruit if desired.  Cook on low to medium low heat until bubbles form, and then flip and cook until golden. Topping ideas: fresh fruit, pure maple syrup, coconut butter, or agave syrup.  Pancakes reheat well if you freeze leftovers and then heat them for 45 second- 1 minute on 1/2 power.


Tip!  Using an ice cream scoop for the batter makes it super easy to get perfect size pancakes (use a small scoop for mini pancakes or regular scoop for traditional size.)

10 Simple Tips to Stay on Track Over the Holidays

The array of holiday treats that becomes available between Halloween and Christmas can make a person become overwhelmed quickly if they are trying to stick to an eating plan.  Here are a few tips to help you manage during the eating craze and stay on track without feeling deprived.

1. Set aside 1 serving of your favorite treat to enjoy during the festivities.  Fully depriving yourself is only going to lead to wanting it more later.  For example, choose 1 or 2 of your favorite dishes and have a sensible portion. For me, it's mashed potatoes and pumpkin roll.
2. Eat healthy meals throughout the day.  Eating 4-5 small, balanced meals throughout the day will help stabilize your blood sugar and appetite, making it easier to enjoy small portions and stay on track during parties. 
3. Eat a snack with complex carbs and protein before going to an event.  Examples would be an apple with almond butter, cottage cheese and strawberries, carrots and hummus.
4. Focus on the people, not the treats.  Events are about enjoying time with family and friends, so focus on enjoying the quality time to have fun together.
5. Practice mindfulness.  Mindfulness is all about being in the present.  Start by noticing small details- how cute and innocent your child looks in his or her costume, all of the colors of the leaves, the details of the decorations on houses, etc.  Take a deep breath and be in the moment.
6. Drink water.  Dehydration can lead to hunger, headaches, mood swings, and bloating.  Make sure you drink water throughout the day to stay hydrated.  Take a water bottle with you during parties, as it is easy to forget to drink water without having it readily available.
7. Exercise. Don't skip exercise just because you think cleaning the house or party prep is enough of a workout.  Exercising helps minimize stress, provides clarity, and sets the tone for making good choices.  Bonus points if you can workout first thing in the morning.
8. Stand away from the snack table.  Don't make your hangout near the snack table, or munching becomes inevitable.  Grab a small portion of healthy snacks and your treat, and move away.
9. Minimize alcoholic drinks.  Alcohol tends to lead to dehydration and mindless snacking.  Enjoy your 1 glass of wine and then stick with water.
10. Start each day fresh. Overdoing it for one holiday isn't going to undo your progress and effort.  If you feel like you didn't quite stick to your plan, start fresh the next day and don't try to overcompensate by starving yourself.  Get back to exercising and making good choices and don't look back.

Microwave Pumpkin Bake

Tasty and filling- eat as a snack or dessert.  Even counts as a green (veggie!) container on the 21 Day Fix!

Shrimp and Avocado Salad

I have been looking for new recipes that are clean and easy.  With two small kids, if it requires a lot of prep time, it isn't going to happen.  This recipe came from Giada De Laurentiis' book "Giada's Feel Good Food."  I love Giada and was so excited that she had a book with healthy recipes.  This is the first one I've tried.  It was pretty easy, and very tasty.  The best part it that it was clean and I didn't have to modify much.  I did slightly change it based on what I had on hand, so it varies mainly in the amount of each ingredient (specifically shrimp and avocado.  I decreased the shrimp based on what was in my freezer and added more avocado to make up for the lack of shrimp.) I also changed out minced garlic for garlic paste and added some ginger paste.

Salad

1/4 cup plus 1 tsp extra-virgin olive oil
2 tablespoon low sodium soy sauce
1 tsp garlic paste
1 tsp ginger paste
Grated zest of 1 large lemon
3 tablespoons chopped parsley
2 tablespoons chopped fresh chives
1/4 tsp kosher salt
1/4 tsp ground pepper
12 ounces of peeled, deveiened, precooked shrimp (thawed)
1 medium zucchini cut in half, lengthwise
2 avocados cut into 1/2 inch pieces

Dressing
2 tablespoons extra virgin olive oil
2 table spoons fresh lemon juice
1 tablespoon light agave nectar
1 teaspoon dijon mustard
1/4 tsp kosher salt
1/2 tsp ground pepper

In a medium bowl, combine 1/4 cup olive oil, soy sauce, garlic paste, ginger paste, lemon zest, parsley, chives, salt and pepper.  Add shrimp, toss until coated, and marinate in the refrigerator for 30 minutes.

Heat grill or skillet to medium-high heat.  Brush 1tsp. olive oil on zucchini halves and cook until tender- 4 to 4 minutes each side.  Transfer to cutting board.  Cook shrimp until pink and cooked through, 2 to 3 minutes each side.  Transfer to cutting board.  When cool enough to handle, cut zucchini and put into a medium bowl with shrimp and avocado..

In a small bowl, whisk together oil, lemon juice, agave, dijon, salt, and pepper until smooth. Pour over shrimp, zucchini, and avocado and todd until coated.

Serve in butter leaf lettuce, or over quinoa or brown rice. (I used Seeds of Change packets, a blend of quinoa and brown rice.)

Gooey Shakeology Oatmeal Bars

Chocolatey, healthy treat.  Perfect to pack for a quick snack.

Makes 12 servings, 1 bar each

Total Time: 3 hours, 10 minutes

Prep Time: 10 minutes

4 Scoops Chocolate Shakeology

3 cups rolled oats

1 tsp. cocoa powder

1 dash ground cinnamon

1 cup skim milk

1/2 c. natural nut butter (I like to use sunflower seed butter)

1/2 tsp. vanilla

Nonstick cooking spray

Combine Shakeology, oats, cocoa, and cinnamon in a large bowl; mix well.   Add milk, nut butter, and vanilla.  Mix well and place in 8x8 pan, that is lightly sprayed with cooking spray.  Cover with plastic wrap and flatten into pan.  Refrigerate for 3 hours.  Cut into 12 bars.

Piyo After Baby Progress Reviews

Day 1- I finished Round 1 of 21 Day Fix and am on to PiYo.  I had my daughter about 10 weeks ago and am feeling pretty strong from the Fix workouts and incorporating some 5K training.  I have to be honest and say that I am a bit nervous about starting PiYo.  I haven't had a lot of love for pilates or yoga (except for hot yoga, which makes me feel like I did some fat melting.)  I tend to get bored and just have a hard time slowing down. Guess what that means?  I NEED it!  The workouts that are the most difficult for us are usually the ones that we need to balance out our bodies and fitness.  So, with an open mind, I ordered this new program, and hope for the best.  Who could go wrong with Chalene? She is one of my two favorite trainers. (Shaun T being the other.)  I started today with Lower Define, which is 25 minutes.  During the warm up, I was thinking about what other workout I was going to do to feel like I accomplished something.  That changed pretty quickly.  It's only 25 minutes long, but I was sufficiently challenged and 1 hour later, my arms and legs feel like I did a lot of weight lifting, which is a good feeling to know I challenge myself without weights.  I think I will still need an open mind, but I'm pretty happy with Day 1.  As a cardio junkie, I will continue my 5K training and/or Turbofire to complement PiYo and burn some extra pregnancy fat.

Day 15- Two weeks of Piyo down and I have to say I disliked it a lot at first, but I am loving it now.  Core and Sweat are pretty challenging, but I feel like I worked out for hours when I am done.  I am already noticing changes in my arms, abs, and upper legs.  I will still admit, I'd rather be doing Turbofire, but I think Piyo has some great things in store for me.  I haven't done a lot of weighing on the scale, as I tend to become overly concerned with it, but I did a quick measurement and lost 1/2 inch on my waist and 1/2 inch on my hips.  It will be interesting to move into week 3, as the beginner workouts are phasing out into more challenging workouts.  Bottom line so far? Worth the time by far.

Day 30-  1 month of Piyo down.  I hated it at first, but now (most days) I really like it!  I have noticed definition in my arms and abs, and my legs feel so much stronger.  The gains I am seeing go far beyond the scale and the measuring tape.  I can now do tricep push-ups on my toes throughout a whole workout.  I am able to hold most of the moves now.  I have posted a progress picture with this post.  I would say that my diet leaves something to be desired, but despite that, I am still losing inches.

There is an option when you use the workout calendar: You can do the traditional workout, or the Strength workout.  I chose the Strength workout to challenge myself, not realizing that there are two workouts in the Strength series that aren't in the basic kit.  So, I ended up ordering the upgrade DVD, which comes with a yoga mat and Piyo slides.  The Strength workouts (Full Body Blast and Strong Legs) incorporate the slides for added resistance, and they are TOUGH workouts.  Quite honestly, Full Body Blast is my favorite so far because I feel like everything has been seriously worked in 30 minutes.  My other favorite workout is Core because it works your core so much differently than doing a million crunches.  I am excited to see what the next month brings.  My commitment now is to clean up my diet a bit more (specifically, doing away with the afternoon munching on junk) and doing more planning to get clean meals and snacks ready to go so I can just grab something without having to think about it long enough to make a poor choice.

Learn More or Order Piyo Today

*Disclaimer- I am a Beachbody Coach and do get commission off of my referrals (does your hairdresser or favorite restaurant offer you that?  Beachbody is a top notch company by allowing customer to earn money off of the products Beachbody pays to market!)  However, I am honest in my reviews (see my Brazil Butt Lift review if you want some honesty!) and will tell you my opinion on the programs.  We aren't all going to like the same eating plans or workouts, but at least you can get a feel for the program beyond the promo videos.  I am always open for questions on the program if you are unsure.

21 Day Fix After Baby Progress Update

Welcome to my 21 Day Fix After Baby- Round 1 journey!  Here you can find progress updates, and at the end of 21 days, I will post my results with pictures.  (You can also follow updates on facebook- facebook.com/kellikornhealthandfitness).

Basics- 21 Days following the meal plan, and daily 30 minute workouts.  The program comes with an eating plan book, colored containers to teach proper portions, and workout DVDs.  There is a checklist in the book, but you can download more blank checklists from the Beachbody site.  This is key to keeping tracks of your meals and making progress. (You do have to be a Beachbody member, you can sign up for a free account at teambeachbody.com.)

Day 4-  I have just come back from vacation where I didn't go completely crazy, but I did have a Coke everyday and we went out for ice cream a few times.  (Keep in mind I am also nursing, so I kind of just let myself eat as I was hungry.)  I expected to have vacation withdraw, craving Coke and sugar.  I have been surprised that I haven't had any cravings!  I've actually really been happy with the meal plan and even look foward to my meals, although they don't include a lot of carbs, which are my fave!  I have stuck to a pretty similar meal plan each day, because nursing a baby and having a toddler takes a lot of time and variation is too difficult for me to keep up with.  I am trying not to get on the scale too much except for weekly weigh ins, but I did get on the scale and have lost 2 pounds- not to shabby in 4 days!

Here's what my day of eating looks like:

Meal 1: Oatmeal with a peach, coconut oil mixed in, 2 egg whites
Meal 2: (before workout); Energy and Endurance (after workout)- Shakeology with skim milk or water, Results and Recovery formula
Meal 3: Cottage cheese, carrots and hummus, turkey (or a double serving of cottage cheese), cherries or strawberries, rice crackers
Meal 4: Shakeology or whey protein shake
Meal 5: Lean steak or chicken, spinach (my version of a salad) with vinegarette and parmesan sprinkled on top, watermelon, cottage cheese
Meal 6: Cashews, greek yogurt, carrots
(I add in an extra protein and a few extra rice crackers to account for the extra burn from nursing.  I want to make sure I don't mess with my milk supply.  I also drink a TON of water!)

I have survived Total Body Cardio, Upper Fix, a
nd Lower Fix (I am sore!  I've been doing T25 and completed Alpha round, but I can tell I took some time off of strength training when I was on bed rest, because these workouts arechallenging for 30 minutes!)  Today is Pilates Fix- not a huge fan of pilates and yoga because I like to be moving more, but I know my body responds well to the lengthening and strengthing benefits of pilates.

Best surprise so far?  I had bought some white chocolate lemon bread at our farmer's market before I started this, and I haven't wanted any at all.  I had a taste and the white bread just wasn't that good.  I actually prefer whole wheat after just a couple of days on this plan!

So far- I'm pretty happy and 21 days is very doable!  I actually can see myself making this more of a permanent habit, but let's check in again in a few days about that ;)

Day 10- I am down 5 pounds so far.   This is pretty amazing because my diet fell apart over the weekend.  Since we went to friends' to watch the World Cup, I just kind of let go and ate whatever I wanted, and it was more than just one treat! After the 5 pound loss, I have lost all of the weight from baby #2 in 8 weeks.  (I pretty much lost it all within 2 weeks, but had about 5 pounds lingering.)  I now am working on the 10 pound I never got off from my first pregnancy.)

I got right back on track on Day 8, and again, I haven't had cravings, so as long as I don't keep junk food immediately handy, it isn't an issue.

The workouts are difficult, but I have a love/ hate relationship going on because I love how I feel when I am done and already notice a difference in my strength. (Plus, I realized I have a lot more energy if I drink E&E beforehand.  Call me crazy, but I will take any edge I can get right now.)  I have been adding in a daily walk/ jog/ 20 minutes on the elliptical just to get a bit more cardio in.

Day 21- Completed 21 days! I didn't do it quite as effortlessly as I'd like, but that's life, right? I lost 5 pounds and 2 inches of my waist, 2 inches off my hips.  I feel a lot better, have started running during my 21 days, and have made much better food choices pretty easily.  The biggest perk is that I gave up my Coke habit, even when going out.  That is pretty big considering when I started the Fix, I just just returned from vacation where I had a Coke daily.  I may still have it as a treat here and there, but I haven't missed it at all, so maybe this is the start of soda free life!

The workouts were always challenging, although I could tell pretty quickly that I was getting stronger.  I also started to add in 1 mile workouts on week 2, to train for a 5K.  I even started to enjoy some of the workouts- my favorite was Dirty 30 and my least favorite was Total Body Cardio.  (I usually enjoy workouts, but these were really challenging.  Great results though!)

Next up?  Piyo.  Reviews to come.  I have a Challenge group starting, and a Piyo test group that I will be joining along with my Challengers.  E-mail me if you are interested!

Starbucks Stand In- Mocha Shakeology

I love Starbucks.  In fact, Starbucks used to get all of my money before Shakeology helped me kick the cravings.  I still enjoy a treat day now and then, but this recipe fills my need for a Mocha Frappuccino 90% of the time.  It's great in the morning, or as a 3 pm boost.

1 Scoop of Chocolate Shakeology
1 part cooled coffee (I use 4 oz)
2 parts skim milk or unsweetened almond milk (I use 8 oz)
optional- 1/2 packet Stevia
ice cubes


Blend until well mixed and enjoy!

In Summer Slimdown

As your Beachbody coach, my job is to help you reach your health and wellness goals.  One of the best ways to do that is through challenge groups which provide 1:1 support, meal plans, recipe ideas, and motivation in a closed facebook group for 60 or 90 days.  Some groups are for specific workout programs, and others are general groups for those completing any of the Beachbody programs.

Research shows that among those who have never been overweight as well as those who have maintained a weight loss, the use of social support is very high (70% and 80% respectively). This contrasts sharply with those who have lost and regained weight, where the use of available social support is low (38%). (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20911&sc=804)

I consistently offer challenge groups and my next group will be a 60 day general challenge group, open to all ages and fitness levels.  The "In Summer Slimdown" will help you get on track with seeing progress and reaching the health and fitness goals you have been trying to reach.  With my support, you will be able to lose weight, tone up, and find a healthy balance.  The requirements of this challenge group is to be using a Beachbody workout program, drinking Shakeology daily, and participating!  (As part of the challenge group, I will give you 1:1 guidance on choosing a program best suited to your needs.)  If you register by July 20, you will be entered to win a month supply of Shakeology.  If you invite a friend and they register, you will get two additional entries.  There will also be drawings for smaller prizes throughout the challenge.  To sign up, e-mail me at KelliLKorn@gmail.com and include your top health and wellness goal.

Can't wait to see your transformation this summer!

Test Group

I am looking for a select few people to help me test out Beach body's newest program PiYo- a blend of pilates and yoga, but a bit faster paced (for those of us who hate yoga because it's so slow... that would be me!)  Starting July 7- join the test group for a full workout program, meal plan, and 1:1 support.  E-mail me or click the link below or order the program and be automatically signed up for the test group.

Join the Challenge Group!

Black Bean and Quinoa Casserole

 Black Bean and Quinoa Casserole

 I love black beans and quinoa together.  My go-to clean lunch is black beans, quinoa, and salsa, mixed together and topped with some avocado and some shredded cheese (although I try to avoid that if I really want a clean meal).  This is a take on that recipe, adapted from my Beachbody coach, Melanie (melaniemitro.blogspot.com).   I changed a few things based on our taste preferences.

Ingredients:

1 cup cooked quinoa
1 tbsp of olive oil
1 small onion diced (We don't like onion in our house, so I omitted it)
 2 garlic cloves minced
(optional- 1 red pepper, 1 jalapeno)
1 cup frozen corn
Juice of 1 small lime
1 tsp of ground cumin
1 tsp of chili powder
1/2 cup chopped cilantro (1/3 for bake and extra for topping)
Salt and pepper to taste
2 15 oz cans of black beans drained and rinsed
2 cups of green enchilada sauce (Melanie uses red- use whatever you like)
2 cups of shredded mexican cheese
Toppings (optional):  Greek Yogurt, Avocado, Olives, Green onions

Directions

In a large skillet over medium high heat up the olive oil, add onion, garlic and Jalapeño (again, I didn't use onion or jalapeno).  Saute until soft, about 5 minutes.

Add peppers and corn and saute for 5 more minutes.
Add lime juice, cumin, chili powder and cilantro.  Stir and combine and season with salt and pepper.

In a large mixing bowl stir quinoa and black beans.  Add the veggie mixture and combine, stir in 1/2 of the cheese and all of the Enchilada sauce.

Pour the mixture into the 9x13 pan, sprinkle remaining cheese on top. Then cover with foil and bake for 20 minutes, remove foil and bake for 10 minutes longer until cheese is melted and bubbly.  Remove and cool!

Photo (Courtesy of melaniemitro.blogspot.com)

Serve with a side of veggies and enjoy!

10 WORST "HEALTH" FOODS

I have recently discovered leansecrets.com (Brenda Lee Turner) on You Tube and have found her videos really helpful.  I would like to think I am someone who knows a lot about fitness and nutrition, but there is always more to learn.  I found out a lot of new info from this video. Sadly, I know OJ isn't the best choice, but I love it and it will be a treat for me on occasion.  Check it out and hopefully this will help you on your fitness journey as well!

Get Out of Your Own Way

How do you ensure that you will reach your goal? Give yourself consequences for slacking! Whether your goal is to stay on a budget, put money in savings, lose weight, or get in better shape, here are a few ideas to help you reach your goal.

Some quick tips for creating consequences:

1) Choose something that is specifically unpleasant to you.  Think along the lines of annoying
rather than harsh or physically painful. Some ideas:
- No morning cup of coffee if you don't get up and workout
- You don't complete your goal for the day, no guilty pleasure (bubble bath, evening glass of wine, favorite TV show)
- No money left in your budget because you went over, no happy hours with the girls

2) Ask for accountability.  Tell a couple of close family members or friends about your goal and ask them to hold you accountable.  For example:
- Your goal is to eat healthier, your consequence can be to pick up the tab for a friend if you don't make a healthy choice when eating dinner out.
- Your goal is to make better financial choices, you can ask a friend to go to the grocery store with you to ensure you stick to the list or the budget.

3) Get it over with.  The longer you put something off, the larger the task becomes.  A trick I often use with cleaning or organizing that needs to be done is to set a timer for 10 minutes and get as much done in that time frame as you can.  Usually, 10 minutes is enough to complete the task, and if not, it's enough time to create motivation and get that piled cleared off the counter.  If you really find yourself slacking, don't allow yourself to move forward until it's done.  (No more shopping period if you don't set a budget, no going to bed until the kitchen is clean, etc.)

4) Create an if/ then list. This sounds incredibly boring, and can be very boring, but it will help you play out the long term consequences of not meeting your goals.  You set them for a reason right?  Example:
If                                                                Then                                                             

-I don't stick to my budget                     - I won't be able to afford the beach vacation.
-I don't workout today                           -I will be one day further away from doing 25 pushups
-I don't work on that paper for class   -I will have to pull an all-nighter tomorrow and miss the party
-I eat this whole pint of ice cream      -I may not fit into the bridesmaid's dress I am overpaying for

Bonus:
5) Don't underestimate the power of rewards.  This doesn't exactly fall under the consequence category, but I use this all the time with my child and teen clients.  There is no reason it won't work.  If you promise yourself a new outfit for getting to the gym four times a week for a month, you have something to look forward to.  If you need to, create a reward chart with a clear goal and clear reward set at the beginning.  Give yourself a minimum goal (i.e. I will make 80 percent of my meals at home for 1 month) and give yourself a star every time you do that.   Make sure you write your reward on the chart as well (I will earn a pair of tickets to that concert).  You can choose if you want to add the opposite consequence if your goal is not met- no 80%, no concert.


Happy Goal Reaching!

Clean Eating Basics

Have you heard of clean eating, but feeling confused?  I know when I first started working with my Beachbody coach, Melanie, she talked about eating clean and it being what helped her lose 30 pounds.  After completing P90x, she was frustrated because she wasn't seeing results and once she started eating clean, the weight came off.  Diet is 80% of the battle with weight loss, and exercise is the other 20%.  This principle didn't sit well with me, because I like to eat and workout, so why can't working out be enough?  Well, it has taken me many months of thinking and allowing it to sink in to finally accept that my life long weight struggle is because I don't eat clean.  Luckily, the exercise keeps me in a healthy range, but I was never at the size or had the shape I wanted.  Now I am creating my plan of attack to get the weight off after I have baby # 2 in May.  It's very easy for me to know which workout program I will start with, and that I will be drinking Shakeology daily, but I also have to retrain myself with my eating habits.  (This pregnancy has given me a finicky appetite, more so than usual, so I rarely can come up with something I want to eat, and just end up eating something out of convenience, which isn't always healthy.)

While looking at all my resources, I rediscovered The"Eat- Clean Diet" from Tosca Reno.  One of the more popular takes on principles of clean eating.   Tosca has several books and cookbooks, all of which I have read, or own.  The difficult thing is that it seems there are a lot of rules, and it can be confusing.  There is a version of the book, "Eat- Clean Diet, Just the Rules", that boils it all down.  I wanted to take it a step further and

simplify things to the most basic level for myself (and hopefully for you too) into the basic rules of eating clean so that I can start easing back into it, planning to be back in the habit by the time baby comes.  (I don't think I am going to have a lot of brain power to be trying to remember all of this once I have a newborn!)

Do:

• Eat six small meals a day.
• Eat breakfast every day, within an hour of getting up.
• Eat lean protein and complex carbohydrates at every meal. (Think hummus and carrots.)
• Have two or three servings of healthy fats every day. (Unrefined organic coconut oil.)
• Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
• Control your portions.
• Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.
• Complex carbohydrates should be in the form of whole grains- quinoa, brown rice, whole oats.
• If it has ingredients you can't pronounce, don't eat it.  (In general, packaged foods are not part of clean eating.)
• Include cardio and strength training as part of a regular exercise routine.

Avoid:

• Processed foods, especially white flour and sugar
• Artificial sweeteners
• Sugary beverages, such as soda and juice
• Alcohol
• Foods with chemical additives like food dyes and sodium nitrite
• Foods with preservatives
• Artificial foods, such as processed cheese slices
• Saturated fats and trans fats
• Anti-foods -- calorie-dense foods with no nutritional value

Shakeology, Saving me from my Starbucks Addiction

My Secret to Breaking the Starbucks Addiction

I have been trying to decide how I want to use this blog- do I use it for health and fitness for my Beachbody clients?  Do I use it with mental health information for my private therapy clients?  Do I use it for a place to talk about things I find interesting?  I think I have decided to use it as all three.  Health, wellness, and mental health all go together.  I happen to have a great interest in all three and hope to be able to share inspiration, helpful, and sometimes thought-provoking information.  Today's post is more in the area of my personal interest, but it is very much wellness related and has helped me gain power over my Starbucks addiction, which was part physical and part mental.  I'm sure you can relate with some area of your life that has become an addiction you have just decided to accept.

So here is a true story- I am a recovering Starbucks addict. I was going there 3 times per week for probably about the last year for a drink (Chai) and a breakfast sandwich. I attempted to give it up for awhile, but finally just accepted that I was an addict, lol. I was probably spending about $60 per month at Starbucks. I had a moment when I was playing kitchen with my two year old, Jade, and she asked if I wanted a "Grande Chai". It was super cute, but also made me realize how much she was watching and I decided to give Shakeology a try with my workouts because I didn't want her thinking the drive through was a good option for meals. I started Shakeology in mid November as part of a Challenge pack with T25. I am 15 weeks pregnant, so there were days I didn't get Shakeology in with my morning sickness, but even having Shakeology 3-4 times per week, my Starbucks addiction has vanished. I have been there twice since starting Shakeology a month ago, and one of those times, I really didn't enjoy it. I haven't had cravings or the desire to go there (the two times I went were out of habit and convenience), and really am not missing it. My mornings are now filled with either Shakeology or a clean breakfast that I look forward to. I really was skeptical of Shakology and didn't even really try to give up Starbucks for the last few months, so I am really amazed as this result and hope it will help me lose the weight from Baby Korn with a bit less effort this time.

 

For more information or to order Shakeology, visit shakeology.com/ kellikorn.

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Shakeology 3 Day Cleanse

	Get Back on Track or Jump Start Your Fitness Program

This is a great cleanse to help you restart your system after the holidays or a vacation, or even help you break a plateau in your weight loss.  Read on to see the quick and easy plan.

 

Ways to try Shakeology:
1.  Order a sample of Shakeology.

2.  You can purchase a week's worth of samples from me to try out Shakeology and see if its the right fit for you for $35. (This is for a week's supply of 1 Shakeology Meal per day.)

3.  You can purchase a Shakeology cleanse for $55 to jump start your weight loss program or break a plateau. (Clicking the link will allow you to message me and I will send you a link to purchase.

Try Shakeology

3 Day Cleanse (9 Meals) $55.00 USD Week of Shakeology (7 meals) $35.00 USD Shakeology Sample $5.00 USD

4.  You can sign up for Shakeology HD (home direct) which gives your free shipping and automatically ships your Shakes to you each month.  You can cancel at any time with no questions asked.  There is also a 30 day money back bottom of the bag guarantee.  If for any reason you do not like the shake you can return the empty bag for a full refund. (See Below)

5.  You can purchase Shakeology in the bag or 24 individual serving sizes, both are the same price.  With individual serving sizes you can have an assortment of Greenberry and Chocolate, Chocolate and Vanilla, and now Tropical Strawberry and Vegan Chocolate.

6.  You can try all 4 flavors with a  sample pack. Limit of 1 per customer!
  
What do you get for your purchase of Shakeology HD?

Your first Shakeology order not only comes with a month's supply of shakeology. 

You receive a calendar of 30 different ways to make each flavor, Chocolate and Greenberry. 

You receive free shipping when you sign up for Home Direct. 

You not only get a shake but you get a nutrient rich meal that you do not have to worry about creating yourself!

How to Mentally Deal with an Injury or Illness

I decided to write this post after doing some personal research on my own situation.  I am now 31 weeks pregnant and was placed on bed rest at 27 weeks for preterm labor concerns.  This means no walking the dogs, no exercise, being as "lazy" as possible.  My doctor referred to it as "Couch Potato"
mode.  This may sound like a welcome command to some, but not to me.  All I could think of was that I wasn't going to be able to play outside with my daughter, walk my dogs, and I would be losing any strength I worked so hard to maintain during the pregnancy. (Not to mention I was put on leave from work, so financial concerns also came creeping in.  I need my workouts to help with stress!) Couch Potato is pretty much the opposite of how someone would describe me.  Even during my first pregnancy, I was pretty active, and able to water ski 3 weeks after delivery.  Nonetheless, I want to keep this baby cooking as long as possible, so I had to figure out a way to make it work.  (For anyone who is curious, it was not the exercise that caused the preterm labor concerns.  It is a combination of factors of how my body is set up in pregnancy, combined with work stress.)

I have always been active, but never a big sports player, so injuries are not something I have dealt with.  Working out has always been a priority and I haven't had to deal with the mental or physical side of recovering from an injury, which led me to do some research.  What I came up with are a few tips below that I can keep in mind during this short time when I am allowed to be a Couch Potato, so that when the time comes, I can safely and sanely work on getting back in shape (and then I will wish I could sit and watch hours of TV :)!

• Forget the all or nothing approach. The inability to exercise does not have to be an excuse to let everything go.  Sitting on the couch eating potato chips does not have to go hand in hand with an injury or illness.  Our bodies need proper nutrition, perhaps more so than when we are "healthy", so use the exercise break as a chance to focus on nutrition.  Filling up on whole grains, lean protein, fruit, veggies, and healthy fats will help you avoid weight gain while fueling your body to help repair itself.  Use that extra time to read up on new clean eating recipes and making meal plans.
• Do what you can. My doctor may have banned pretty much any form of cardio, but I can still sit on a fit ball and work my arms and legs with light weights or resistance bands (and inadvertently work my core while sitting on the ball!)  This helps maintain some muscle tone and strength without causing contractions or exacerbating my condition.  Talk with your doctor or qualified trainer about some alternatives you might be able to do.
• Start checking things off your "to-do: list.  Having a two year old, a full-time job, a private counseling practice, and baby on the way, I always have a pretty hefty "to-do" list.  After the initial shock of not having much I could be doing, I found that identifying one or two key items to do each day has helped me check quite a few items off my list that weren't getting done.  I obviously can't be doing things like cleaning all of the outside windows, but I can file those insurance claims that have sat in a pile, sew a few things I haven't had time to get to, and read a pile of magazines that has been mounting up.  (Sounds rough, right?)
• Focus on other healthy habits. I am not the best eater in the world- it's always a quest for me to get more veggies in, so I have been trying to make sure I get in a green smoothie everyday, which makes me feel like I am compensating on some level for lack of exercise.  Other habits to focus on may be increasing how often you floss, finally getting time to give yourself a manicure, giving yourself time to start writing in a journal, or start getting enough sleep each night.
• Use this as a chance to work on positive thinking. I read a great book on positive thinking (which I will write about in another post.)   It took me a few days of some pretty big mood swings trying to adjust to this change in pace.  After I started thinking about all of the positive sides of this, my outlook was much different and most days, I am thankful for this rest period before becoming a mom of two.  There are always many blessings to count, it just takes the right mind set.
• Learn new ways of coping with stress. Exercise is my main form of dealing with stress.  It is often about trying to lose weight, but even more, I notice in my mood and stress level when I can't workout.  Having this extended period of inactivity, I had to find a new way to deal with stress.  (Although my stress level has decreased since I am not working, I still have financial worries and the occasional stress of having a two-year-old.)  This one is still a work in progress for me.  Going outside relieves stress, but it is difficult for me to just be outside without being very active.  I have found reading and taking warm baths helps, so those are my go-to methods of taking a mental break when I feel overwhelmed.
  
• Find some new hobbies.  Maybe it's writing a blog, decorating stationary, scrap booking, or even becoming a video gamer- trying new hobbies make you a more well-rounded person, and can help you find new ways to deal with stress.  One of my goals is to do some letter writing for cancer patients.  I may not be able to do a whole lot, but I can make some cards to encourage others who are struggling with things much bigger than I can imagine.
• Utilize help. This is also a work in progress for me.  I do not like asking for help- I have a bit of a control freak side to me, plus I just find it's easier to do things myself.  Well, I don't have that option right now.  I can't walk my dogs and they cannot go 2-3 months without being walked.  I can't vacuum, and my house cannot go 2-3 months without being vacuumed.   I have had to learn to trust that my husband can handle things, and when he is busy at work, there are lots of other family members and friends who have volunteered to help.  Being responsible for keeping this tiny human baking has given me no choice but to rely on others and ask for help in the areas I need it.  Honestly, this is probably the biggest lesson I've learned so far, and something I needed to realize- we all need help.  Sometimes we need it more than others, and sometimes we are the ones needing to help others, but if we don't ask or accept help, it makes life a lot harder. 

There will be a future post about getting back into shape after an injury or illness, but for the time being, take some time to identify the areas you might need to balance your life.  If you are a person who struggles with over-activity, take a few minutes each day to sit quietly and pray or meditate to gain some clarity and peace.

21 Day Fix- Week 1 Review

I completed Week 1 of the 21 Day Fix and wanted to provide a list of pros and cons for anyone considering the program.  This program is designed to help participants lose 15 pounds in 21 days.  Of course, there are cases where people have lost more in 3 weeks, but 15 pounds is pretty darn great in my opinion.  It trains you to eat proper portion sizes of the right foods.

Pros:

• The program is 21 days.  I have already completed Week 1, so it goes really quickly.
• The color containers are great at training us to think of food choices in terms of colors.  It helps give a good picture of a well balanced diet, and I always relate well to colors, so I think this will help me eat more balanced long-term.
• My main goal in this is not to lose weight (for new readers, I am 26 weeks pregnant, so weight loss is not a good idea for me).  My goal for this program is to reset my appetite, portions, and food choices after a week long cruise.  Within a few days of starting this program, my goal was already met.
• The workouts are only 30 minutes long.  They are challenging but have a modifier to follow as needed.
• The workouts are a bit different from any others I've done.  They have some interesting moves and each day is very different.
• There is an eating out guide, which give you ideas and how to count food choices when you are eating out.
• There are sample meal plans and recipes that bring it all together.
• The price is good and if you choose the challenge pack option (with a 30 day supply of Shakeology), it saves over $110.

Cons:

• The program is a bit confusing at first.  It takes  a couple of days of constantly reading the food plan to feel like you understand, but once you've got it, you are good to go.
• The workouts are designed to do them for 21 days straight.  I have no problem with working out and usually work out 5-6 days per week, but 21 days in a row is a lot.  This will take a bit of commitment with my work schedule.
• Like any other program, in order to see changes, you do have to commit.  21 days isn't very long, so it's easy to commit to 21 days vs. a 90 challenge if you are new to Beach body programs.

Best meal combo so far- Veggie burger (red container) with hummus (blue) and greens (green), on a whole wheat bun (yellow), salad and asian dressing (green and orange) cottage cheese (red), and strawberries (purple).  I was really, really surprised at how great this meal was! It was on the larger portion size because I missed a snack, but you could easily have the cottage cheese and strawberries as a snack a couple of hours later.   I'm not a huge meat eater, so I have been trying to find some red container options that aren't meat based.  The Morningstar veggie burgers are great for vegetarians or those who want to minimize meat consumption.












If you are interested in joining a challenge group for the 21 Day Fix, or have questions, contact me! KelliLKorn@gmail.com