Healthy Pumpkin Muffins (or Cupcakes?) & 3 Ingredient Frosting

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If you can guess the 3 ingredients in the frosting without looking, you can come have one 😉

Hint: There’s no refined sugar, dairy, gluten or eggs in the cupcakes or the frosting!

*Technically this a pumpkin muffin recipe, from the 50 page digital recipe book I give all my health coaching clients and group members 💕But put a little frosting on there, and you can call anything a cupcake 😂🤣😂

I’m a little excited because I feel like this means fall is here!! 🍁But we are still picking veggies from the garden too 😂🍅🥒 What are we going to do with all these tomatoes?! I’ve made sauce and salsa so far, but I keep things that are simple and refuse to peeling tomatoes lol!

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Transformation – Krissy H.

Cooking is always more fun with friends 💕

And the best part? 6 months ago it was frozen pizza and Stouffer’s lasagna most nights, but now Krissy can cook with the best of them and is totally teaching me some things!!! 🥘🥗🌮🌯🍗🍳🍎 

Her main goal when we started her Health Coaching sessions was to make quick but healthy meals for herself and her family. That way they get sick less often, and she can have the energy and good quality sleep that are PRICELESS as a mom 😍😴🙌

Especially because Krissy is a busy mom raising 3 little girls, working the family business and taking care of their horse farm … which was leaving her little time for cooking, and at the mercy of choices made out of convenience that weren’t leaving her feeling very well in the end. 🙈#beentheredonethat

So we came up with a game plan to work up to a better meal routine over time, because small steps that are more manageable really add up over time 👍! We went grocery shopping, learned how to decode food labels, researched recipes, came up with ideas for picky eaters and even looked at how foods impact our immune function ❤️ 
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Now she is ready to fly on her own, because she’s built solid basic habits and has the knowledge to help make healthy living easier, even when life gets crazy 😉 I am SO proud of you girl, you have truly transformed your family’s future and you deserve every ounce of energy you have gained! 💃

And I have to show off this awesome under-the-counter spice rack she made! 😍 Mason jar lids that are attached to the cupboard, so you just unscrew the bottom of the jar to get your spices! 🎉


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PS If having more energy to truly live and enjoy your life is a priority, we should chat! Just click the “Contact” tab – I do virtual sessions too 💕

Pineapple Dijon Chicken

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The marinade works so fast because of the acid in the pineapple juice & apple cider vinegar, so it’s my “I didn’t plan anything for dinner, and I need something quick & healthy that will also be good leftover later in the week” meal 🙌Just add a little rice or potatoes and some frozen veggies!

It’s also one of my favorites out of all the 50+ pages of family-friendly recipes I give to my health coaching clients. They’ve all been tasted and approved by my family first, no Pinterest fails allowed 😂🚫🙌

🍍PINEAPPLE DIJON CHICKEN 🍍

Serves 8 (approx. 3/4 cup each)

INGREDIENTS:
4 boneless, skinless chicken breasts
1/8 cup olive oil
1/4 cup apple cider vinegar
1/4 cup honey
3 Tbsp dijon mustard
3 cloves of garlic, minced
½ tsp sea salt
1 can pineapple rings/slices (save the juice!)

DIRECTIONS:
1. Pound out chicken breasts and then poke holes in it with a fork on both sides.
2. Place chicken in a glass container or cake pan.
3. Whisk together olive oil, apple cider vinegar, honey, mustard, garlic, salt and 4 Tbsp pineapple juice.
4. Pour over chicken and refrigerate several hours or overnight.
5. GRILL METHOD: Grill chicken for approximately 15-20 minutes over medium high heat.
6. OVEN METHOD: Bake in oven-safe dish sprayed with a bit of olive oil for 20-25 minutes at 400 degrees.
6. Grill pineapple for 15 minutes or place on top of chicken in the oven for entire baking time.
7. Baste chicken with extra pineapple juice while it’s cooking.

Does anyone else prefer pineapple grilled vs. raw?! It doesn’t leave that funky aftertaste in your mouth!! 🍍

Natural Ant & Bug Repellent

fullsizeoutput_6ea9So this is kinda gross, but our kitchen was being invaded by ants!! 🐜🐜🐜 Anyone else have an issue with this in the summer?

I didn’t want to spray chemicals near our food 🍏🍒🥒🌮 or in the house where it could get on my son’s skin (or any of our skin really!) Poison to bugs is still poison to us, just on a smaller scale…but it all adds up over time 🙈 Most insecticides kill bugs by poking holes in their stomachs, so it make sense the same thing can happen to us. No wonder we all have so many gut health/allergy/anxiety issues!!

I cut some cotton pads into quarters, then put 1 drop each of pure lemon, peppermint and clove oils on them. After scattering them around the kitchen, we haven’t seen an ant for days!! 🎉🎉🎉 

Have you tried any natural remedies that worked even better than you expected?

Shift Your Mindset & Ditch the Diet!

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Ladies, love yourself for those small steps you’re taking every day, not just the results in the mirror!

I won’t lie, the thought of spending a week in a bathing suit with a bunch of people who are SUPER FIT on our Health Coaching Vacation in Mexico last week gave me a bit of anxiety! 😱 👙👙👙👙😱

I have stretch marks from gaining and losing so much weight over the years (thank you yo-yo dieting, thyroid issues, anxiety medication and pregnanc😜) I may not have a flat stomach, and I certainly will always have cellulite.

But then I realized, you know what? I am working on living a healthier lifestyle (for the most part), investing in mine and my family’s long-term health…and THAT is what matters more than a dang swimsuit! 👊

I will never be one to completely abstain from chocolate, eat low calorie/no carb/high fat (that never works long term for me anyway 😂) or exercise like crazy. I just don’t like to feel restricted, and I know I can find a healthy balance that I’m proud of no matter what the heck I’m wearing or who I’m with 😍

None of us are perfect, but we are all pretty AMAZING! Can I get an AMEN?! 🙌 And if you’re looking for that balance in your life too, and just need some basic nutrition& mindset guidelines that work in REAL LIFE … comment below friend!

I’m starting our Intuitive Eating DITCH THE DIET group soon, you should join us 💕 No more cutting out food groups or counting calories, just learning how to SIMPLY fuel our own individual bodies best WITHOUT restrictions! I’ll send you some more info. #healthyandhappyforlife 

Easy Taco Seasoning & Salad Bar

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Taco Salads are one of our favorite Healthier Family Meals, but I used to rely HEAVILY on the prepackaged Taco Seasonings at the store…until I realized how much cheaper it was to make at home!

Literally, this costs pennies compared to the mixes AND you can control the ingredients that go into it. I keep getting requests for this recipe on Instagram, because we use it all the time to make some of the meals I share over there:   

  • Taco Meat (ground beef, chicken, turkey, venison, even black beans or toasted quinoa)
  • Seasoned Veggies
  • Fajitas
  • Mexican Rice
  • Shredded Crock Pot Chicken
  • Grilled Chicken

Just multiply this seasoning recipe by 10 and store it in a Mason Jar, then you’ll be all set for quick easy meals. Eating healthy doesn’t have to complicated or time consuming – because we’re all busy right?! 

Here’s the seasoning mix, along with a recipe for Taco Salads if that strikes your fancy! My son eats SO many more veggies this way, when I serve this as a “salad bar” and let him fill his own plate! It’s a great idea for dinner parties & picnics too 😍

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TACO SALADS & SEASONING MIX
Serves 4 (approx. 3 cups each)

INGREDIENTS:
1 lb lean ground beef, turkey, chicken or venison, browned and drained
(sub 1 can black beans or chickpeas for plant based)
6 cups Romaine lettuce/spinach/salad greens
2 cups chopped veggies (onions, tomatoes, peppers, etc.)
2 cups salsa (low sugar/sodium preferred)
24 whole grain tortilla chips
1-1/3 cup shredded cheese if you aren’t dairy free

Seasoning:
1 Tbsp chili powder
1-1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1/4 tsp red pepper flakes (optional)
1/4 tsp coconut sugar (optional)

DIRECTIONS:

  1. Brown meat in a pan over medium heat, breaking into small pieces as it cooks.
  2. While meat is browning, prepare salads.
  3. Add 3/4 cup water and seasoning ingredients to cooked meat.
  4. Bring to a boil, then reduce heat and simmer for 10 minutes.
  5. Top salads with 3/4 cup meat, 1/3 cup cheese, 1/2 cup salsa and 6 crunched up tortilla chips.

What’s your family’s favorite way to eat Tacos? Salad, soft shell or hard shell?