An Eggcellent Pancake Casserole …

An Eggcellent Pancake Casserole …

Sunday’s are my day for creation in the kitchen … Two of the best sunday treats are eggs and pancakes!

So why not combine the two to make a delicious crockpot dish that you can continue to enjoy thru the week.

It takes about 5 -10 minutes to make and will be done in 4 hours. I cooked mine the night before and kept it warming overnight and it tasted great. You could also put it in the fridge and reheat in the morning.

Ingredients: 

1 cup Paleo or Gluten Free pancake mix

1/2 cup water

1/2 vanilla coconut creamer or nut milk 

1/3 cup of melted coconut oil

1 tsp of vanilla […] Read more

Carbs Can Work For You…

Overconsume carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases.

Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.

To add to this conundrum, what is one person’s high carb can be another’s too low carb – making mainstream “general” intake recommendations entirely inadequate.

While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.

The big (and quite controversial) question now becomes… What […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter or coconut oil
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over […] Read more

Cleansing Southwest Soup …

Cleansing Southwest Soup …

Today is the perfect day for some delicious soup.

This soup keeps the “Taco Tuesday” theme and is so great for the gut!

Ingredients:

1 1/2 boneless skinless chicken breasts

1 large onion, peeled and chopped

3 garlic cloves, minced

1 tablespoon olive oil

14.5 ounce can “fire roasted” crushed tomatoes

2 quarts free range chicken or veggie broth

1 tablespoon ground cumin

1 tablespoon of apple cider vinaigrette

1/2 teaspoons turmeric

1 bunch of sliced celery diced

4 cups chopped cabbage

3 cups small broccoli florets

3 cups of cauliflower

2 avocados, peeled and diced

Dash Salt and pepper

Directions:

In a Crockpot place chicken, oil, chicken or veggie stock, diced tomatoes, garlic, veggies, and spices. […] Read more

Fit Chic Protein Balls To Boost Your Workouts

Fit Chic Protein Balls To Boost Your Workouts

I made these for our opening Friday Night Lights Event.

I had given a member at the gym this recipe, and since making them he said he has felt amazing before and after the workouts.

Call it coincidence, but I like to think it’s balls that are doing the job!

Upon request, Here is the recipe you can see for yourself!

Ingredients:

2 cups of gluten free oats

1 tablespoon of cocoa powder

2 teaspoons of cinnamon

1/2 cup of almond or peanut butter

1 scoop of vanilla protein

1 Tbsp of Raw Honey

1/4 cup of vanilla or regular coconut creamer

1/3 cup of dark chocolate chips

Directions:

In a […] Read more

Good News CPM’ers … Eat More Lose Weight!

Good News CPM’ers … Eat More Lose Weight!

We all know the power of food is to our bodies.  For years, we’ve been focusing (in my opinion) on the wrong aspects of food. Low Fat, Low Calorie, and Empty Caloric foods such as (diet coke, 100 calorie packs, fat free dressings etc).

Will that help us achieve well-being, maintain our happy weight, and live the fullest life possible. It has been my mission to educate people that food is fuel and it is about eating good quality foods that nourish our bodies like protein, vegetables, and good healthy fats (like coconut oil, olives, avocados)  recent years, this trend has really […] Read more

The Perfect Breakfast Crunch CPM …

The Perfect Breakfast Crunch CPM …

Breakfast is the most important meal, but “time” seems to be the biggest issue.

What if you could have the delicious recipe you are looking for, and make enough to grab and go from the fridge running out the door?

Here is one of my favorite recipes that tastes amazing and is the perfect treat in this cold wintery weather!

Ingredients:

1 tbsp coconut oil

1 large apple or 2 small peeled and diced (I used gala)

1/4 cup raisins

2 tsps cinnamon

1/2 tsp of pumpkin spice

1/8 tsp of nutmeg

3 tbsp unsweetened coconut finely shredded

1 cup chopped raw nuts walnuts, cashews, pecans.

1 cup unsweetened vanilla almond milk, coconut, or cashew.

Toppings to serve with:

1-2 bananas sliced

melted raw almond butter

Additional cinnamon for taste

Directions: 

Heat […] Read more

Fit Chic Meal Prep and New Year New Goal Check In …

Fit Chic Meal Prep and New Year New Goal Check In …

For this week I want the focus to be on meal prep and goals .. for my readers, myself, and my clients.
Setting yourself up is the key for success. Meal Prep will ease your mind and fuel your body.  You don’t go on a trip with no gas in the car, or on a trip without your wallet so why do you go into the start of your week without food prepared for the week?

You already know how to prep and execute for all the other aspects of life, so why aren’t you doing it for your health?? Having healthy […] Read more

It’s Taco Tuesday CPM …

It’s Taco Tuesday CPM …

Tomorrow is my most loved day of the week .. “Taco Tuesday” (for food choices that is). Especially in these chili January days, nothing says comfort like warm burrito casserole.
 
INGREDIENTS
3 cups cooked chicken chopped or shredded
1 1/2 cups of salsa
1/2 cup of diced green pepper
1/2 cup of diced red pepper
1 medium red onion diced
1 4 ounce can green chilies
1 cup of diced sweet potato
1 10 ounce can green enchilada sauce
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon garlic powder
6 ounces daiya cheddar cheese (or non dairy cheese)
10 corn tortillas, warmed
2 tsp of coconut oil (melted)
ingredients for topping: , avocado, olives, and/or Jalapeños.
Directions: 

Preheat the oven […] Read more

Thanksgiving Tips for Time

Thanksgiving Tips for Time

Tomorrow is the day .. It is Thanksgiving and while most people already have their turkeys in the oven sides prepped and ready to bake and pies done ready to serve; You have nothing and are scrambling to put something together.

Well have no fear, Fit Chic is here …

Here are some great Thanksgiving Recipes in a pinch that will keep you the life of the party without anyone knowing how long it did take.

#1 Butternut Squash Soup

Ingredients
2 cloves of minced garlic
 medium chopped yellow onion
2 T grass fed butter or ghee
6 cups butternut squash ( I used frozen pre cut squash)
15 oz […] Read more

Top 5 Fit Tips to Get The Halloween Candy Out of The House ……

Top 5 Fit Tips to Get The Halloween Candy Out of The House ……

Halloween is over and now you have the “Candy Wrath” All Over the House!

Here are some great tips and tricks to get the candy out of the house and keep you and your family healthy and happy all in one!

1.Switch Witch: I love this! 5 -7 nights after Halloween, when the kids have enjoyed plenty of their favorite fun-sized candy bars, the Switch Witch comes to the house . She takes away the remaining candy and in its place, she switches it for a toy that the child has been wanting. My kids are always happy to lose the candy […] Read more

Keeping ‘it’ Consistent…

Keeping ‘it’ Consistent…

We are right smack in the middle of our CPM Wired to Eat Challenge. And like all challenges do it gets me thinking about the psychology of success and winning.

It’s so funny how our human brain is wired to resist change or challenges…
-We are creatures of habit. The real challenge is getting out of our comfort zone.
-If left up to us we would choose the path of least resistance.
-We all have great intentions. But being intentional is the tough part.
-Paralysis by Analysis. We OVERTHINK everything!

As the group finds their new rhythm with the challenge in full swing I’ve noticed what […] Read more

CPM Meal Prep 101

CPM Meal Prep 101

At CPMFITness we are currently in week 3 of our “Wired to Eat” Nutrition Challenge. We have worked out most of the first week jitters, but the one thing I am still hearing from the group is “Food Prep is lacking”.

We can really over think “What to Eat” and “How to Eat” ..Life Can Always Get in the Way , but if we have a plan of attack and we are prepared, When life gives us Lemons we Will Make Lemonade!

Meal Prep does not have to take 6 hours of your Sunday afternoon, nor does it need to be daunting […] Read more

It’s Pumpkin Season CPM …

It’s Pumpkin Season CPM …

Pumpkins Pumpkins are Every where. They are fun to decorate, drink in our lattes, and to put with pie.

These are all great, but did you know there are actually a lot of health benefits in pumpkin?

Now you can have your pumpkin and eat it too …

#1 Pumpkin is For Great Weight Loss: 

Pumpkin is low in calories (49 calories in one cup). It is also high in fiber and protein, so it keeps your body full for a longer period of time.

#2 It Helps You Get Your Zzzz’s and Smile: 

Pumpkins seeds are full of tryptophan, which is an amino acid that […] Read more

Who Knew Foods Could Relieve Anxiety and Stress CPM?

Who Knew Foods Could Relieve Anxiety and Stress CPM?

I see many of my clients struggle with anxiety, stress, and depression. What if instead of being medicated with drugs, you medicated with good nutritious foods?

Here are my top 5 foods to help relieve stress and anxiety:

1. Avocados – This superfood is fabulous for brain health and reducing anxiety. They have such good healthy fats which is great for brain function. Avocados also contain high levels of potassium and Vitamin E, C and B. Which all help the digestive system and lower blood pressure; the best medicine for relieving stress and anxiety.

2. Dark Chocolate – Who isn’t happier eating chocolate, but what […] Read more

CPMFitness Gut Healing Tips …

CPMFitness Gut Healing Tips …

As soon as I start feeling  “leaky gut” coming on .. I just quickly go to my trusty resources and no longer feel discomfort.

I wish more people understood that food allergies are a warning sign that your gut is out of balance. We are all made up of 100 trillion bacteria, and when these diminish in numbers because of antibiotics or drugs, our health suffers.

So if you and your stomach/digestive tract are just not feeling up to par, try these helpful tips and tricks to get you feeling the best you have yet!

1. Kombucha – Kombucha is a wonderful probitotic and it tastes great […] Read more

Bored of Just Plain Old Water CPM .. This Blogs for You …

Bored of Just Plain Old Water CPM .. This Blogs for You …

We all know the importance of dehydration,

When we’re properly hydrated:

We think more clearly
Our muscles work better
Our mood improves
And our bodies stay healthier

but water can get so mundane and boring. My clients are constantly ask me what else I can drink besides water to still hydrate me, but keep it spicy too …

Here are my top 5 tips to drink to change it up and keep it fresh and new.

#1 Flavored Water: Along with keeping you hydrated, sparkling water, whether flavored or plain, can also help ease stomach discomfort, nausea and bloating, Flavored water is also a great supplement for all you […] Read more

CPM 4th of July Recipes …

CPM 4th of July Recipes …

With the 4th of July Weekend coming up I thought it would be nice for you to have some fun, festive, fit chic recipes to choose from. So I am starting off with the first and my favorite part the appetizers and sides. These will have everyone talking and feeling great.

Festive 4th of July Potato Salad

Ingredients:

1 package small red potatoes, halved

1 package baby Dutch yellow potatoes, halved

1 package petite purple potatoes, halved

1 Cup of Paleo Mayo

1 Tbsp of Dijon mustard

5 hard-boiled eggs diced

1 stalk of celery diced

2 tablespoons of parsley

2 teaspoons of creole seasoning

2 cloves of garlic

1 small […] Read more

The Benefits of Collagen @ CPMFITness …

The Benefits of Collagen @ CPMFITness …

First off what is collagen and what exactly does it do?

Collagen is a gelatinous substance found in the connective tissues—our bones, skin, ligaments, and tendons. Collagen is packed with beneficial amino acids and is a complete protein, which is why people often rave about its benefits when it comes to strengthening skin, hair, and nails.

Collagen is also an amazing way to restore gut health. “For the same reasons collagen helps repair and grow muscle tissue, it serves as an excellent nutrient source for rebuilding the rapidly dividing cells that line the interior of the gut.

So How can it help […] Read more

Fit Chic Raspberry, Coconut, Peach Smoothie

Fit Chic Raspberry, Coconut, Peach Smoothie

It’s Smoothie season. Nothing is more refreshing on these hot summer days than a cool sweet smoothie. It is so easy, healthy, and satisfies that sweet craving. You can have this for breakfast, lunch, or a mid day snack too.

Ingredients:
1/2 cup of raspberries (frozen or fresh)
1/2 banana
1 cup of frozen peaches
1 scoop of vanilla protein powder
1/4 cup of unsweetened shredded coconut
1/2 cup of unsweetened vanilla coconut or almond milk
ice

Directions:
Place all ingredients in a blender
Blend all ingredients until completely smooth.
Pour into two 8-ounce glasses or one 16-ounce cup.
Enjoy!

The O-Board Says…

Part A:
EMOTM 10
1 Power Clean + 1 Front […] Read more