Are you tired of eating plain, boring chicken and vegetables? Before I learned about healthy cooking, I thought clean eating and healthy living had to be boring. Boy, was I wrong! Now I make my healthy dishes with tons of flavor and love to keep things simple. This honey balsamic roasted chicken and vegetable dish is one of my favorites.
It’s often a go-to dish that I make during the week when things are busy. Not only is it a recipe for a delicious and simple meal, but it’s also a great option for food prep. I like to cook food in bulk once or twice a week to keep things simple. Cooking in bulk (food prep) helps to maintain health goals, provides more time during the week and allows for less opportunity to make poor choices.
1 Tbsp Italian seasoning mix (such as rosemary, oregano and sage)
4 Tbsp Cooking oil (I like to use avacado oil, but you can use olive oil)
Oil for baking sheets
NOTE~ You can use less honey if you’re cutting back on your sugar intake
directions:
Preheat oven to 425 degrees (Fahrenheit).
Season chicken with salt and pepper.
Combine your wet and dry ingredients in a bowl (without the veggies and meat). Mix well. Sometime I reserve a little of this mix to the side and brush it on the meat and veggies towards the end of the cooking process.
In a separate bowl, add your vegetables and 1/3 of the seasoning /oil mix. Combine well.
In an additional bowl, combine the rest of your seasoning/oil mix with your chicken.
Line two baking sheets with foil (fold up sides to avoid the juices running).
Lightly oil your sheets.
Arrange all of your vegetables on one sheet and your chicken on another. Avoid overlapping for thorough cooking.
Bake about 20-25 minutes. The vegetables should be tender or cooked to your desired texture. The chicken should be cooked through until no longer pink in the middle.
Note~ You can prepare the chicken ahead of time and marinate for a couple of hours in the fridge. In addition, you can bake the veggies and chicken on one sheet (if it fits), but keep the two separated. Glass baking dishes are another option; instead of using pans.
If you try this recipe, i would love to hear your feedback. I welcome you to message below or email me. happy cooking!
It’s the last day of the year and many of us are making “resolutions” for the New Year ahead. Have you thought about the goals you want to achieve in 2017? Do you worry about them sticking or how they will play out? So many people make resolutions for the New Year but quickly fall back into their old habits. That’s why I am sharing these Top 5 Tips for Making Your New Year’s Resolutions Stick.
1. Make Sure Your Goals Are Clearly Defined
I was that gal who made resolutions and jumped into the New Year with enthusiasm and excitement. I set goals that were often times black and white. They left me feeling frustrated when I didn’t accomplish them. Now I set clear, attainable goals with a better plan and mindset. I also write them down. The pen and paper can be pretty powerful. Don’t just think about it. Write it down!
Create specific, challenging but sustainable and “doable” goals. Set goals with a positive mindset and clear path. Break them down into action steps that don’t seem painful to think about. A positive mindset will play a huge part in your success. If you hit a roadblock or your plan changes, allow for some flexibility and adjustment. You don’t have to give up. Just alter the plan a bit.
2. Scratch the Idea of Instant Gratification
So many people want everything right now! Instant gratification may sound great, but often times, the process and journey is what really creates us. Yes, you may hit some roadblocks and frustrations along the way, but it’s not always a bad thing. Instead of looking at a goal as a pain in the ass, hard to accomplish task, think of it as a path to a more incredible YOU!
The concept of instant gratification often leads to procrastination, self-sabotage, stress, anxiety and frustration. To break free from the “instant gratification desire,” know what you want, create a community to support you, plan for “success celebrations” that keep you focused and anticipate road blocks along the way. Remember, the journey may reveal some pretty amazing things! Have patience, my dear.
3. Get Up When You Think You’ve Slipped Up
I’ve touched on road blocks a few times because it’s highly possible that you’ve experience some of your own. I am sure you will experience many more down the road. That doesn’t mean you need to throw in the towel and give up.
Instead of beating yourself up and giving up on your goals, throw on those big girl stilettos and keep doing your thing. Tell that negative voice in your head to go away and keep working towards your goals! Our mindset plays a huge part in our success, and it’s something that we need to be aware of on a daily basis. If you want those goals, keep going after them. Even when things don’t go according to plan. Remember, you may have to change direction but don’t give up! ?
4. Share Your Goals
Sharing your goals with others has many benefits. Accountability and community help us a great deal when we are trying to accomplish goals. If you share your goals with others, you will be more inclined to stick to them. In addition, the support from others helps when you’ve hit a roadblock or feel like giving up.
You may find that you share similar goals with others. Maybe you have a friend who is looking to lose some weight this year. Maybe you want to clean out things in your life and make room for things that serve you better. Maybe you’ve thought about hiring a coach or finding a positive support system.
Having others to talk to and share experiences with can really help. You may find more clarity as well. Don’t be afraid to share. It will help you along the journey.
5. Make Time (Not Excuses)
How many times do you say you’re too busy to do something? Your day may be filled with work, the kiddos, carpool, commitments with friends, planning your meals and squeezing in some time for you (If you’re even making it).
Yes, we are all busy! Time goes by rather quickly during the day, but this is where planning is key! Maybe you need to carve out some extra time in the morning or evening. Consider switching up some current activities (especially those that do not serve you well). Maybe for once, you need to make that time for you! Ladies, it’s not selfish. I know I say this all of the time, but it’s so true!
Instead of making up a bunch of excuses, make time. What activity can you add to your schedule that you enjoy? Who can you ask to join you? Start small and be easy on yourself. Talk to your family and ask them for support. If something comes up, it’s OK! Create additional space in your calendar. Also, drop the guilt!
It’s pretty incredible the things you can accomplish when you make these simple changes and others.
When it comes to your goals this New Year, I encourage you to try some of these tips. They’ve been a game changer in my life, and I want you to experience the same. If you’ve found these tips (or others) helpful, I would love to hear about it. I welcome you to comment below or message me.
if you’re looking to accomplish goals this year and want some help and accountability, i welcome you to contact me. setting clear goals, having accountability and finding a good support system help pave a solid path to success.
As we head into 2017, I wish you an incredible year! A year filled with much happiness, love, light and health.
When the weather is cold and dreary, I crave good, hearty food. That’s exactly what happened this past weekend when we had snow and ice. I make a lot of stews, soups and chili recipes this time of the year, and I knew exactly what I wanted this past weekend. A big bowl of my healthy and hearty slower cooker beef stew.
I love a good hearty meal when the weather is not so delightful. I remember growing up as a child and having the most wonderful, warm and hearty meals at home. Especially after a good snow storm and being out sledding all day. My mother and grandmother taught me a lot about family and food. That’s why I get all warm inside when I eat these kinds of dishes.
My family has a southern background, so I grew up around a lot of heavy and “not so great for me” foods. That’s why I love taking different recipes and altering them. Not only do I feel better, but my digestive system thanks me for it. You can still eat good, hearty food and eat well.
This recipe is perfect for the winter but can be enjoyed anytime throughout the year. Not only is it filled with clean, farm to fork ingredients, but it’s easy to make. I love my crock pot this time of year and use it often for meals. Not only will your family love this recipe but your home will smell yummy too!
1/3 cup stone ground white rice flour* (or your flour of choice)
1 (14.5 ounce) can of diced tomatoes, with juice (preferably organic and BPA free)
4-5 red potatoes, cut into large bite sized pieces
3 carrots, peeled and cut into bite sized pieces
2-3 cloves of fresh garlic, peeled and minced
1/2 cup chopped onion
1 Bay Leaf
1-1/2 cups low sodium beef broth (organic and homemade are better options)
1 Tbsp balsamic vinegar
3 tsp Worcestershire sauce
2 tsp black pepper
2 tsp paprika
2 tsp dried oregano
Olive Oil (for browning)
DIRECTIONS:
In a bowl, whisk flour and pepper together. If using salt, add it in here as well.
Lightly coat all sides of the bite sized pieces of meat with your flour mixture. Start to warm (medium heat) up a skillet on your stove top with a little olive oil. Place portions of your flour coated meat in the skillet. Allow them to cook for about 20-30 seconds per side. You want to lightly brown the outside of the meat but not cook through. Remove the cooked pieces and set to the side. Continue until you have cooked all of your coated meat.
Add your cooked meat pieces to your slow cooker. Add your prepared potatoes, carrots, onions, garlic, diced tomatoes (with juice) and Worcestershire sauce.
Combine your broth, balsamic vinegar, spices and them add in with your meat. I like to place my bay leaf under some of the ingredients, but that’s just me. 🙂
Cover and cook your ingredients on high for 4-6 hours or low for 8-10 hours. Stir well through the cooking process. The ingredients will soak up a lot of the liquid and create a yummy, hearty texture. Make sure they don’t get too dry and burn. You can always add in a little more broth, but it’s been my experience that everything cooks well and comes together perfectly at the same time.
*NOTE: Minus some of my condiments, I try to stick to a gluten free meal plan, so I use Bob’s Red Mill ground white rice flour for my dishes when flour is recommended. You can use another kind of flour as well. I’m not a huge fan of salt, so I omit it from most of my recipes. Please add in and taste as desired. Same with the spices. I am a huge fan of spices, so I tend to add a lot. Please omit if you want to keep it simple. I also LOVE garlic and onion (for the taste and health benefits), so if it’s too much for you, adjust the ingredient size. It’s your dish, so add in (or take out) what you like. 🙂
I would love to hear your feedback after trying the recipe. Please comment below or message me with any comments or questions. I hope this hearty, healthy recipe is as much of a hit in your home as it is in mine.
Do you ever see those women who walk down the street exuding confidence? They have a huge smile on their face and they look like they are ready to take on the world. Do you wonder what they do to make themselves look that way? Ladies, do you long for a happy and healthy lifestyle of your own?
Despite what gentlemen may believe, women are incredible creatures and it often doesn’t take much to please us. It’s just a matter of adding in some YOU time and making the right choices. Sometimes a slight difference in our mindset, schedule, or meeting can change the entire course of the day. So I ask you, what are you doing to make yourself happy? Do you feel like you’re living a healthy lifestyle? Check out the below tips and see if a little adjustment is something that could benefit you.
Top 10 Tips:
Don’t Sweat the Small Shit
Our mindset is pretty incredible! It can impact our entire day and quickly turn our mood. If you’ve been stuck in traffic on the way to work or got into an argument with your colleague, let it roll off. Instead of ruining your entire day, take some deep breaths and move on. Women are emotional beings but we have a good bit of control over our response to things. Roll that shit off, ladies! Yes, it may be a little challenging, but don’t let it ruin a good day.
2. Get Some Rest
Ladies, our bodies need sleep! This is not negotiable. Sleep can actually play into number one pretty well. Instead of staying up until midnight watching your favorite re-runs of “Sex and the City,” schedule a bedtime that works for you every night. Yes, you may have a dinner or party on the weekend, but don’t get too off course. Hitting the pillow and rising on the same schedule is a great way to get properly rest. Proper sleep plays a huge role in how you feel, the choices you make and how you respond to things. Being well rested will pay off big time.
3. Daily Gratitude
Instead of rushing out of bed and lunging into the shower, allow an extra fifteen minutes in the morning. Pour a cup of warm water with lemon and write in a gratitude journal. List things that you are grateful for or people who you want to contact throughout the day. Just to say hello or that you’re thinking of them.
If writing in a journal isn’t your thing, spend that time snuggled up in a blanket, drinking your water or coffee, and think about your blessings. That extra time in the morning can have a huge impact on your day. Make the time and throw on your comfy socks or fuzzy slippers. Get warm and comfy, girl!
4. Move That Booty
Do you remember the movie line, “Exercise gives you endorphines. Endorphines make you happy?” Well, it’s true! Getting in a workout, walk around the neighborhood or fitness class is a great way to boost your heart rate and your mood. Even if you’re feeling a little down or stressed, go for a walk. Grab a girlfriend and get some “girlie time” in. Daily exercise will definitely help!
5. Create a Happy Environment
Have you noticed how much a room lights up when you have a glowing scented candle lit? Maybe you just picked up some flowers from the market and added them to your table. Do you notice a difference in your mood when you create a space that’s warm and inviting?
As women, we often like to add little touches to our surroundings. Personally, I love picking up a fresh bouquet of flowers. Maybe add a new throw or pillow. It’s these little touches that make us happy and create a warm, welcoming environment. Everyone has their own taste, so find what makes you glow with light, laughter and love.
6. Cuddle Up With Your Pet
Do you wish you could feel less stressed and more relaxed? The answer may be laying there right in front of you on your lap. Animals have been shown to boost our mood, ease pain, lower stress levels and blood pressure, boost the immune system, provide support and build confidence. Well, doesn’t that just make you want to go run and hug your dog or chicken? 🙂
Animals are very therapeutic and help us in so many ways. They love to be loved as much as we do. When you’re feeling stressed, sad or just want some down time, snuggle up with your furry friends. Not only will it help you, but they will LOVE it too!
7. Add in Meditation and Yoga
This was an area that took some adjusting for me. When I was a police officer, I was very much into the weight room, spin classes and kickboxing. I loved a good challenge and hard workout. Honestly, I thought yoga and meditation had little effect. BOY, was I WRONG! Since learning about holistic health and literally changing my life, I now see the power of meditation, pilates and yoga.
Yoga is great for your body in so many ways. Adding meditation into your routine can make a huge difference in your day too! Even if you can only carve out fifteen minutes in the morning or mid-afternoon.
It can also help before hitting your pillow at night. Taking that time to close your eyes, relax and take some deep breaths will make a huge impact on your day. Your mind and body will definitely benefit.
Have you ever heard the saying by Jim Rohn, “You are the average of the five people you spend the most time with?” It’s so true!
Look at those around you on a daily basis. Are they parasites who suck the life out of you? Are they friends or family who constantly criticize, complain, bitch and hate life? These people will bring you down very quickly!
I am not saying to isolate yourself from friends and family. What I am saying is that you should choose wisely. Keep the negative people at a distance and establish your ground for how much time you spend with them. Create boundaries and limitations for how you allow others to treat you. Spend more time with those who motivate and inspire you. When choosing who you want to spend your time with, think about how others make you feel. That’s a good indication about who is sucking you dry and who is lifting you up and empowering you.
9. It’s OK to Feel Your Feelings
As I mentioned before, women are very emotional beings. We feel many things and sometimes don’t deal with it very well. Instead of bottling up anger or stress, drinking too much, eating for comfort or calling an ex, feel your feelings. It’s OK to be upset, to get mad, to feel sad and lonely. That moment is not forever and you should embrace the feeling. Ask yourself why you’re feeling that way. What events or circumstances led up to it? What can you do now? Maybe meditation, a hot bath, long walk or a good book will help. Instead of placing it on the back burner or choosing more destructive options to avoid it, do something that will make you feel better and more fulfilled. Above all, know it’s OK to feel this way!
10. Take Time for Yourself
I saved this one for number ten because I believe it’s so important! As women, we tend to put everyone else before us. We agree to those committees, volunteer events, social hours, projects and everything else before us. While you’re placing everyone else before you, you’re not only hurting yourself but also those around you as well.
Ladies, it’s not selfish! It’s actually an important part of our routine. Our health and happiness (and those around us) will benefit a great deal.
I know it can be a challenging adjustment and you may be thinking it doesn’t make that much of a difference. I get it.. I was that girl! I was too busy living a fast paced life and didn’t feel a need to slow down or take time for myself. Well, I got a good kick in the ass and wake up call.
Taking that extra fifteen minutes in the morning, a warm epsom salt bath or relaxing massage can make a huge change. Not only in your health but also in your mindset and happiness. Whatever it is that makes you happy, do it! Grab lunch with a girlfriend, buy that outfit you’ve had your eye on, join a new women’s group or try a different class with the ladies at the gym. Your time is just as important as those around you. Again, not only will you benefit. Make the time and make it a priority.
I hope these tips have been helpful. If you feel a need for change, I encourage you to try several (or all of these) tips. I can say that it took some lessons for this stubborn girl to make a change. I couldn’t be happier and want the same for you!
I would love your feedback or comments about this post. Please feel free to comment below or message me.
PS… Ladies, there is no better time than now to make YOU a priority. If you’re looking for a change now or in the New Year, let’s chat! i am offering a free 30 minute strategy session with me. let’s get the ball rolling to a happier, healthier you! to schedule your session, contact me here:Schedule Strategy Session
PSS… i am launching a winter program for women who are sick and tired of living diet to diet, feeling run down, stressed out, exhausted and wanting to lose weight. if you’re interested in more information or want to get on the waiting list for the launch, contact me here: I’m Interested
there is no better time than now to make a change! are you ready to do this for you? let’s do it together!
The holiday season is often filled with celebration, friends and family, togetherness and holiday cheer. It’s also filled with long “to-do” lists, stress, toxicity and unhealthy food. Instead of adding additional physical and emotional stress to your plate, try some of these tips for a happier and healthier holiday season.
Be mindful and intentional with your food choices.
There is nothing wrong with enjoying good food during the holiday season. You will have plenty of opportunities between the parties, work events and gatherings with friends and family. With that being said, this should not be an opportunity to sabotage your goals and health between now and the New Year. If you find yourself grabbing junk food or guzzling down extra alcohol, ask yourself how you’re feeling. Are you stressed? Depressed? Anxious? Emotions play a huge role in our food (and alcohol) choices. Being in tune with your mindset, feelings and intentions will play a large part in your choices.
If you know you have an upcoming event, make sure you eat something healthy and satisfying before you head out. While at your event or party, enjoy a little bit of something you’re craving or wanting to try and fill the rest of your plate with lean protein and veggies. You don’t have to feel deprived this holiday season, but don’t overdo it either.
2. Stay Active.
Exercise is very important during the holiday season. Have you heard “endorphin’s make you happy?” It’s true! Not only is it important to get that booty moving when it’s cold outside (and year round), but it helps with your mood too! This is a great time to join a gym, start a new fitness class or find some new gal pals for accountability. Are you more of the “outdoorsy” type? Grab your skis or ice skates and bundle up for a fun event. There are many options (indoors and outdoors) this holiday season. Find what makes you happy and get others involved. Whatever you choose, keep it moving!
3. Find Time for Rest.
Yes, exercise is important but so is rest! Especially during the busy holiday season. Your body needs it!!! Not only will you feel more refreshed, but it will help with your stress levels and keep you from making poor choices. If you’re finding it difficult to manage a rest and sleep schedule, you may need to make some changes in your routine. Sleep should be a priority; especially this time of the year. Try going to bed and waking up around the same time. Limit your television and technology viewing a few hours before bed. Grabbing a good book and cup of tea helps in the evening too. Again, find what works for you and make it a priority. Rest is not something that should be negotiable any time of year.
4. Bump Up the Self Care.
If you’re one of my clients or follow me on social media, you know how much I stress Self Care. This is something I had to learn the hard way but it’s something I make a priority in my own lifestyle. Why? Because it’s SO important! Especially this time of the year!
Women are the first ones to put themselves last! If you resonate with this statement, then you may need to ask yourself how much you’re adding self care into your lifestyle. A hot epsom salt bath, massage, yoga class or new outfit can make a huge difference. You’re not being selfish! You’re taking care of you and in turn, will benefit so many around you. When the holiday season is stressful and you’re feeling run down, bump up the self care. It’s good for the body and mind!
5. Beware of Toxic People.
The holidays can bring upon stress when it comes to gatherings with friends and family. We often hear about “tolerating” someone for an event or evening. You may feel uncomfortable being around a group of friends or family members. Whatever the case, choose wisely. Ask yourself if the stress, anxiety and frustration is worth it. I am not saying to isolate yourself from your family and friends, but choose what makes you happy and feel healthy. Maintaining distance and setting limitations may better serve you. You should surround yourself with those who light you up and make you happy.
I hope you found some value in these tips. Even though they are all important, incorporating a few of them can make a huge difference in your holiday season. This time of the year passes so quickly, so I encourage you to make it a magical, happy time.
If you have any questions or concerns during this holiday season or into the New Year, I welcome you to message me. Your health and happiness should be a huge priority! You don’t have to wait until the New Year to get started!
