Wednesday, March 28, 2018

7 Day Clean Week Intro to Meal Prep Group Begins Soon!



Who wants to join me for a week of cleaning up your diet and kickstarting a healthy, lean lifestyle with more energy and TONS of knowledge on how to be able to make healthier choices, balance your macros, NOT spend 2 hours in the gym every day and SEE results!

Think about what you could accomplish by the time summer rolls around if you started NOW

A few of the coaches on my team & I will be hosting an Introduction to Meal Prep & Clean Eating group starting in a few weeks & we'd love to have you

It provides EVERYTHING you need to succeed including

7 day supply of Shakeology
Meal plan
Recipes
Shopping list
Workouts
Various meal prep guides
Fitness/nutrition tips & videos
1:1 coaching 
Daily support & feedback

And it's ALL for less than what you probably spend in lunch or Starbucks in a week. So is it worth it? Absolutely! You just have to make YOURSELF a priority! This is how I started with this plan & have never looked back since


If you're interested, send me an email at ellieperico@gmail.com & I will get in contact with you. Or you can message me on Facebook by joining my event page (link below) and I'll send info there!


Stop wasting time & let's do this!

Broccoli Cheese Protein Muffins


Easy peasy way to get your protein in! Egg white, broccoli & cheese muffins! Grab and go, I don't even heat 'em up!

Ingredients
2 pints of egg whites
2 cups steamed broccoli
1/2 cup shredded cheddar cheese
1/2 cup chunky salsa of your choice
No salt seasoning if your choice
Smoked paprika (optional)
Non stick cooking spray
12 count muffin tin

Directions
1. Preheat oven to 375 degrees
2. Spray muffin tin with non stick cooking spray
3. Pour egg whites into it leaving a small amount of room in each one for other ingredients
4. Add broccoli. I buy frozen broccoli, steam it and have it ready to go in the fridge
5. Sprinkle cheese on top
6. Add about half to a full teaspoon of salsa
7. Sprinkle seasoning and smoked paprika on top
8. Bake until golden brown. Test them before removing them. If they come out of the tin while and are fully cooked all the way around, they are ready to go. I like my eggs very well done so I wait until they are very golden brown.
9. Let cool and enjoy!  I eat them cold but you can reheat in the microwave if you wish. I sometimes add a slice of baked sweet potato on top OR you can bake them with the sweet potato on the. Ittom, adding it before you add the egg whites to the tin. TONS of options with these

Sunday, March 18, 2018

Can Drinking Water Really Help You Lose Weight?



πŸ’¦πŸ’¦ WATER πŸ’¦πŸ’¦

We ALL need it! But how much AND does it really help you lose weight, lean out, etc? Well here ya go! I watched an excellent video the other day with tons of tips and studies explaining how and why it DOES! Here's a bit of it! I'll be hosting a ⚡️⚡️ FREE⚡️⚡️ Water group in a few weeks to help motivate you to CHUG πŸ’§! If you'd like more info, send me a message through this site, in Facebook, Instagram or via email at ellieperico@aol.com! Now....for the details!

Can drinking water help you lose weight/cut fat?

Here are some studies that have been done that prove YES!

1. Drinking half a liter or 17 oz of water increased metabolism from 24-30% for 1.5 hrs!

2. Drinking water before a meal decreases appetite = you eat less!

3. Half a liter before meals lead to 44% more weightloss than people who didn't drink before meals!

4. All metabolic processes that take place in your body work more efficiently with adequate water intake. Think of it in car terms, as the oil for your engine.

How much water should I drink per day? 

The general rule is half your body weight in ounces. So, if you're 150 lbs you need AT LEAST 75oz. More if you're exercising and/or sweating for any other reason, hence losing extra water. 

What if I'm bloated? Do I drink less? 

If you're bloated, that's an indication that you're bloated. DRINK water. It seems ironic but that's your body's signal to give it H20! It retains any water you have anticipating it may not get any for some time. Similar to when you don't eat.

People think if you don't eat you'll lose weight. Not necessarily. Your body's metabolism will slow down and it will create fat stores. 

Should I drink tap, filtered or bottled water?

Ideally, the best option is getting a good quality filter and drinking filtered water from a BPA free bottle. Stainless steel is a great option. It's been estimated that 205 million Americans are drinking contaminated water, including tap AND bottled water filled with pollutants, fluoride, heavy metals and even prescription drugs! 

Bottled water is no better either! I've been drinking bottled water for years and after reading this, I'll be finishing all of the water bottles I have at home and permanently switching to only BPA free bottles like my kids use
.
They did a study that women who had higher BPA levels in their body weighed 40 lbs more than women who didn't. The BPAs are coming from bottled water, plastic containers for food, etc.

Water in general will help with weightloss not only to make you eat less but to make the body function better as a whole. Your digestive system will work better, you'll have more energy, skin will improve and you'll have less headaches. 

So remember, water is a CRITICAL part of your weightloss and/or fitness routine. Drinking water alone won't shrink your belly BUT drinking water and combining that with a proper diet and fitness routine will lead to success, NO doubt! 

Remember, if you'd like to join me πŸ’§πŸ’§ WATER ACCOUNTABILITY GROUP πŸ’§πŸ’§ contact me! I may be adding a bonus free meal plan with recipes and snack ideas along with daily nutrition and fitness tips just like I do in my client paid groups! JUST in time for summer πŸŒžπŸ‘™πŸ’¦


Wednesday, March 14, 2018

A Healthy, Flourless Hummus Based Cookie!


Healthy cookies? Yup they are! And they're hummus based! The other good thing is that you can call the batter hummus and eat it all before baking lol! They’re also  totally flourless and made with chickpeas soooooo you’re basically eating beans AKA they’re basically health food like I said above haha. 

Recipe type: Snack/Dessert
Prep time:  10 mins Cook time:  12 mins Total time:  22 mins
Serves: 16 cookies

Peanut Butter Banana Chickpea Cookies 

Ingredients
1-15oz can chickpeas, vey well rinsed and drained
½ cup creamy peanut butter
1 small, very overripe banana
2 tsp vanilla extract
⅓ cup coconut sugar*
2 tbsp ground flaxseed
1 tsp baking powder
¼ tsp salt
¼ tsp cinnamon
⅓ cup chocolate chips

Instructions
Preheat oven to 350F. Spray baking sheet with cooking spray (or line with parchment paper or Silipat) and set aside.

Make sure to rinse the chickpeas well so they don't taste beany. 

Shake off the excess water before dumping them into a large food processor. 

Add in the rest of the ingredients (except chocolate chips). 

Process for a full two minutes, or until batter is very smooth. You may need to scrape down the sides. Stir in chocolate chips.

With wet hands, spoon batter onto cookie sheet. It will be very wet and sticky (like hummus). You can use your wet hands to pat them down into smooth cookies. You should have about 16.

Bake for 10-12 minutes.

Store cooled cookies in the refrigerator.

*Recipe via Alexis at Hummusapien


Monday, March 5, 2018

Baked Chicken Chimichangas 21 Day Fix



Who doesn't love Mexican food? Try this healthy version of it!

Ingredients:
Whole Wheat tortilla 
Chicken breast
--grill it or buy rotisserie & shred it
Black beans 
Tomato 
Onion 
Cheddar Cheese 
Greek yogurt 
Coconut oil  

Directions:
1) Preheat oven to 425
2) Take a whole wheat tortilla and fill with 1 red container of chicken (3/4 cup), 1/2 cup black beans, little onion and tomato, blue container or 1/4 cup cheddar cheese 
3) Roll the tortilla filled with the items above and lightly brush the top with coconut oil 
4) Bake for 10 min 
5) Top with a little plain Greek yogurt & fresh pico de gallo 

21 day Fix:
2 yellow
1.5 red
1 blue 

1/2 green  

Thursday, February 22, 2018

Cheeseburger Sliders


Sliders! Who doesn't love sliders right?  Well these turned out super yummy according to the kids and they were SO easy to make!  Enjoy and let me know how you like them!

Ingredients
---King's Hawaiian Dinner Rolls
---2 lbs ground beef or ground turkey (preferably extra lean)
---1 red onion
---sliced cheddar cheese
---butter
---No salt seasoning (I use the Kirkland brand or Mrs Dash)
---Smoked paprika

Directions
---Blend seasoning and smoked paprika (and any other seasoning you prefer to use) into your ground beef or turkey
---Spray a pirex dish to prevent sticking
---Spread ground beef or turkey in there to match the size of the dinner rolls packaging.  Possibly spread it a little thicker since it'll shrink.  It should a little over 1/2 an inch thick
---Bake at 400 degrees until fully cooked.  Usually about 25 minutes
---While meat is cooking, finely chop the onion.
---Melt coconut oil in a skillet and caramelize the onion, then set aside.
---Remove beef or turkey from oven, drain the fat and set aside.
---Slice the King's Hawaiian rolls down the center all the way across.
---Clean the pirex dish the meat was cooked on or use another one & lay the bottom layer of rolls in it
---Place the cooked ground beef or turkey on top. 
---Then cover with slices of cheese.
---Top with onions and place the top layer of rolls on top
---Melt a tablespoon of butter.  Lightly brush the top of the rolls
---Bake at about 350 degrees for another 5-10 minutes or so until cheese is melted and rolls are browning
---Remove from the oven, let cool and slice.  Then ENJOY!
---We made them with sweet potato fries on the side and it was PERFECT!

If you're following the 21 Day Fix, the breakdown is as follows:

Each slider = 1 red (beef or turkey), 1 blue (cheese), 1 yellow (rolls) 1 teaspoon (butter & oil),

Wednesday, January 31, 2018

Love YOURSELF Fitness & Nutrition Group Begins Soon!




Ok who's ready to buckle down & make some REAL changes to your health & body? This program is insane! And it's all doable from the comfort of your own home with minimal equipment necessary! Don't believe me? πŸ‘‰πŸΌπŸ‘‰πŸΌ Check out some of the results & testimonials from others that have done my groups and these programs already!

     Over 40 lbs down at 51 yrs old and after surgery! 


This is her belt! Progress you can see other than on the scale! 

           Busy full time working mom and attorney! 



There are MANY options when it comes to doing it with us so don't just make excuses & say, "I can't afford it, I don't have time, I'm not ready yet, etc"

You CAN do this like so many others already have! You WILL NOT starve, you do NOT have to eat the same thing every day, it's family friendly so you don't have to make separate meals for yourself &a there are tons of choices for those that are picky eaters

You'll get EVERYTHING you need to succeed & I will walk you through it EVERY step of the way

And like I said, there are OPTIONS depending on your budget & how all in you want to go


If you're finally ready for change, email me at info@fitfluentialmom.com or send me a message via the contact form on this blog! ! Put yourself first & just DO IT! We begin prep week Feb 19 and day ONE will be February 26!

Sunday, January 21, 2018

Salted Caramel PB Brownie Sundae


Salted Caramel Brownie Sundae with just over 200 calories! Youncan also do this with a Shakeology mug cake! I'll be sharing that recipe again soon!

😍 When you're craving something sweet & chocolatey, try making this healthier version of a typical brownie sundae which can go for over 1000 calories at some restaurants 🍫

This is a great example to show that you can still incorporate sweets into your regular diet without getting off track or bingeing. Healthy eating definitely doesn't have to be boring and you don't have to give up your treats!

This is a Death by Chocolate Paleo Blender Brownie by Delicious Obsessions topped with 1/2 a serving of sea salt caramel Halo Top ice cream + 1/2 a serving of chocolate PB2. Add extra water to the PB2 to make it more of a sauce. Below is the recipe for the brownie! Enjoy!

NGREDIENTS
1 cup mashed banana (about 2)
2 eggs
2 tsp. vanilla extract (I buy my vanilla extract here.)
2 tbsp. coconut milk or coconut water (I buy my coconut milk here and my coconut water here)
½ cup dairy-free chocolate chips* (I buy my chocolate chips here.)
1 cup cocoa powder (I buy my cocoa powder here.)
¼ cup honey (I buy my honey here.)
½ tsp. baking soda (I buy my baking soda here.)

INSTRUCTIONS
Preheat oven to 355 and grease a 9x9 inch baking dish.
Place everything in blender except baking soda and puree until smooth.
Pulse in baking soda and spread batter into prepared dish.
Bake for 25-30 minutes, or until knife comes out clean.
Let cool for about 10 minutes before removing.
* Depending on the type of chocolate chips you use, there can be a lot of added sugar in them. I prefer to use Lily's brand chocolate chips which are only sweetened with stevia and erythritol. Some people have used an unsweetened dark chocolate bar that has been chopped in place of chocolate chips and then added a little extra stevia or sweetener of their choice to off-set it.

Thursday, January 11, 2018

Slow Cooker Chiken Enchilada Casserole

CHICKEN ENCHILADA CASSEROLE
I looooove enchiladas! And this sounds yummy! To make it less damaging with the carbs πŸ’›πŸ’›πŸ’› I would cut the tortillas in half. Use 5 corn tortillas vs 10, add a little more chicken and maybe some onions, mushrooms and tomatoes for extra veggies πŸ˜‰

Here's the recipe as is though!

PREP TIME
10 mins
COOK TIME
9 hours
TOTAL TIME
9 hours 10 mins

Serves: Serves about 7

INGREDIENTS
1.5 lbs. boneless skinless raw chicken breasts
1 28 ounce can Red Enchilada Sauce (I use El Pato Brand)
Add these ingredients at the end
10 corn tortillas
3 cups grated cheddar cheese (divided)
1 3.8 ounce can black olives (divided)

INSTRUCTIONS
Put the chicken breasts and the enchilada sauce in your slow cooker.
Cook on HIGH for 4 hours or LOW for 8 hours.
Shred the chicken with 2 forks right in the slow cooker.
Cut the tortillas into strips, add to chicken and sauce.
Stir.
Add 1 cup of cheese and half the olives into the sauce and chicken mixture.
Stir again.
Flatten the mixture slightly.
Add the rest of the cheese and the olives on top.
Cook on low for about 40 - 60 minutes longer.
Top with sour cream/ Greek yogurt (optional)

Recipe via The Magical Slowcooker 

Sunday, January 7, 2018

Still Haven't Started Working on Your New Year Goals? It's NOT too late!





It's not too late! Yes, January 1 has come and gone but you can still get on track and start fresh with us tomorrow

Meal plans ✔️ Recipes ✔️ Meal prep guides ✔️ Shopping lists ✔️ Snack ideas ✔️ 1:1 coaching from me ✔️ Daily fitness & nutrition tips ✔️ and more

If you're up for it, send me a message, text me 818-632-6969 or email me at info@fitfluentialmom.com!