Wednesday, November 28, 2018

Skinny Hot Chocolate with Real Cocoa



This is super simple to make! You can spice it up with any other spice you like too (cinnamon, nutmeg, pumpkin spice or any of my fave Flavor God sweet seasonings too! For more servings just multiply the recipe accordingly

INGREDIENTS
1 cup unsweetened almond milk
1 tbsp unsweetened cocoa powder
Stevia (Depends on your liking for amount. I use 2 packets per cup)

Add the cocoa powder to a large cup with a little bit of water. Mix it up until well blended then microwave it for about 30 seconds.

Add the almond milk, mix well again and microwave it for about 30 seconds again. The time really depends on how hot you want it and how powerful your microwave is!

When done, take it out, add the stevia and enjoy. I love whipped cream so I add a tiny bit to the top and it’s perfect for chilly days like the ones ahead

Notes: Any milk Can be substituted for the almond milk and any sweetener may be substituted for the stevia BUT almond milk and stevia are the best choices for calorie, sugar and carb control

For those on special diets, this is a vegan, gluten free, low calorie, dairy free recipe

Sunday, November 25, 2018

Crock Pot Kale, Feta and Veggie Frittata



Love this recipe because I can make it ahead and have breakfast, lunch or dinner ready to go in the fridge. I seriously eat this for any meal of the day, throughout the day! And it's so versatile. If I have other veggies, such as normandy veggies, in the fridge, I toss those in there as well. And if I have some ground turkey, I may add that too (cooked prior to adding). The possibilities are ENDLESS!

Equipment:
I used my Ninja Cooker, which made it easy to saute the kale right in the slow cooker, but if you don't have a Ninja you can use a 5 or 6 quart oval slow cooker.

Ingredients:
1 - 2 tsp olive oil to saute the kale (only 1 teaspoon for the Ninja, but 2 teaspoons to saute on the stove.)
5 oz. baby kale
non-stick spray or oil (to spray the slow cooker if you don't use the Ninja)
6 oz. roasted red pepper (from a jar), diced fairly small
1/4 cup sliced green onion
4-5 oz. crumbled Feta
8 eggs, well beaten
1/2 tsp. Kirkland organic no salt (or other all-purpose seasoning blend)
fresh-ground black pepper to taste
Greek yogurt for topping (optional, but good)

Instructions:
Wash kale if needed, and spin dry or dry with paper towels. Heat the oil, either in the Ninja Cooker on the Stovetop/High setting or in a large frying pan on medium-high. When the oil is hot, add the kale and saute until it's softened into a flat layer, about 3-4 minutes in the Ninja Cooker and slightly less in a pan. If you're using a regular slow cooker, spray it well with non-stick spray or oil and transfer the cooked kale to the slow cooker. If you're using the Ninja Cooker, turn to Slow Cook/Low setting.
Drain red peppers and chop into fairly small pieces. Slice the green onions and crumble the Feta. Add the chopped red pepper and sliced green onion to the slow cooker with the kale. Beat the eggs well, pour over other ingredients in the slow cooker, and stir so all ingredients are well-combined. Season with Spike Seasoning and black pepper, then sprinkle on the Feta.

Cook on low for 2 - 3 hours, or until the frittata is well set and cheese is melted. (I cooked mine for 2 hours and 45 minutes and it was perfect, but I got distracted with a phone call and it may have been done slightly sooner than that. I think the Ninja cooks a little hotter than other slow cookers, so it may take slightly longer if you don't use the Ninja Cooker.) Serve hot, with a dollop of low-fat sour cream if desired.

This will keep well in the fridge for several days and can be reheated in the microwave. (Don't microwave too long or it will get rubbery.) 
(Makes 6 servings; recipe created by Kalyn with inspiration from several cookbooks and food blogs where she saw egg dishes cooked in the slow cooker.)
21 Day Fix Breakdown: 1 green (kale & peppers), 1 gray (olive oil), 1 red (eggs), 1 blue (cheese)

Tuesday, November 20, 2018

Benefits of Green Tea



Messy hair, tired eyes but don’t care! What I DO care about though, is feelin’ good! And green tea helps me do that, especially after a late night out

It’s part of my morning routine after my ACV shot & warm water with  lemon. And in the colder months, my afternoon pick me up too

So many benefits to drinking it, not to mention the little boost the caffeine gives you
Below are just a few of them! Pretty sure after reading them you’ll be incorporating it into your daily routine also! You’d seriously be foolish not to!

I buy mine in a box of 100 and it’s green tea + matcha, another very beneficial herbal tea ingredient that I’ll be blogging about next so stay tuned. But in the meantime, here are some of the many benefits of green tea alone


Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG (Epigallocatechin Gallate). These antioxidants have various beneficial effects on health including helping prevent various types of cancer (i.e., breast, prostate & colorectal), fight cell damage & reduce inflammation

Green tea contains less caffeine than coffee, not making you jittery, but enough to produce an effect and provide more stable energy. It also contains the amino acid L-theanine, which can work together with caffeine to improve brain function. L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects

Green tea has been shown to boost physical performance, metabolic rate & fat burning in the short term, although not all studies agree & confirm. It has also been shown to reduce fat in the abdominal area, the most dangerous place to carry excess weight & fat. This varies by individual but it’s yummy & good for you so whether it really does this or not, it’s definitely worth it anyway

Green tea has bioactive compounds that can have various protective effects on the brain. They may reduce the risk of both Alzheimer's & Parkinson's, the two most common neurodegenerative disorders. Studies show that catechin compounds in green tea can have various protective effects on neurons in test tubes & animal models, potentially lowering the risk of Alzheimer's & Parkinson's

Green tea contains catechins that may inhibit the growth of bacteria & some viruses, including influenza. This can lower the risk of infections & lead to improvements in dental health, a lower risk of cavities & reduced bad breath

Green tea has been shown to cause mild reductions in blood sugar levels & improve insulin resistance in several studies, hence helping lower the risk of developing type 2 diabetes.

Green tea has been shown to lower triglycerides in the blood as well as total and LDL cholesterol. It has also been shown to dramatically increases the antioxidant capacity of the blood, protecting the LDL particles from oxidation. Studies show that, because of this, green tea drinkers have a lower risk of cardiovascular disease

***See Healthline.com for more detail and additional benefits of green tea

Thursday, October 11, 2018

Zucchini Grilled Cheese

These are amazing! Zucchini Grilled Cheeeeeeese! Delicioussssss! And low carb!


SERVES: 3-4

INGREDIEditENTS

2 c. grated zucchini
1 large egg
1/2 c. freshly grated Parmesan
2 green onions, thinly sliced
1/4 c. cornstarch
kosher salt
Freshly ground black pepper
Vegetable oil, for cooking
2 c. shredded Cheddar

DIRECTIONS
Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine zucchini with egg, Parmesan, green onions and cornstarch. Season with salt and pepper.

In large skillet, pour enough vegetable oil to layer the bottom of the pan.

Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square.

Repeat to form another patty on the other side.

Cook until lightly golden on both sides, about 4 minutes per side.

Remove from heat to drain on paper towels and repeat with remaining zucchini mixture.

Wipe skillet clean.

Place two zucchini patties in the same skillet over medium heat.

Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches.

Cook until the cheese has melted, about 2 minutes per side.

Repeat with remaining ingredients. Serve immediately.

Wednesday, September 5, 2018

Poached Eggs! On Toast & So Much More!




Poached eggs seem to be the topic of conversation in my groups lately! One of the motivating women in it keeps sharing her yummy pics of poached egg breakfasts & it has us all drooling over them

If you haven't tried it, you may want to. I haven't yet, if you can believe that, but I'm shopping & meal prepping again soon & this is on my list

Here's a How To Poach an Egg with a modified recipe via TheKitchn.com

INGREDIENTS
Water
1 large egg
1 tablespoon rice vinegar or other mild-tasting vinegar

EQUIPMENT
Small saucepan
Small measuring cup
Timer
Slotted spoon
Paper towel

INSTRUCTIONS
Fill the saucepan about 2/3 full w/ water & bring to a boil

Turn heat down & let the water relax into a brisk simmer. You should see bubbles coming up to the surface, but it won't be rolling. (It's easier and quicker to control the simmer if you bring it to a boil first, then reduce the heat rather than trying to get it to the perfect simmer from the get-go.)

Crack the egg into a small measuring cup, preferably one w/ a long handle. This will help you ease the egg into the water

Add vinegar to the water: This step is optional, but many people like to add it to the boiling water because it helps the loose, billowy white cohere to itself & cook into a more compact shape. Taste isn't noticeable, although you might notice a firmer, more "squeaky" texture to the white

Use the measuring cup to carefully lower the egg into the water, then tip it out into the water. Make sure the water is at a bare simmer

The final cooking time for a poached egg is very much up to you. It depends on how well you like your eggs done and how hot the water is. But 4 minutes, give or take, in lightly simmering water, will give you a firm white & a gooey but still runny yolk

Use a slotted spoon to remove the egg from the water

Pat the egg dry: This is optional

Place the egg on toast, salad, lean protein & enjoy. Season as desired


If you want to poach multiple eggs at once, make sure your pan is big enough to accommodate all your eggs without crowding them or poach in batches if necessary. Crack each egg into its own measuring cup before you start & slip them into the water one after the next. Add 30 seconds for each extra egg 

Monday, August 20, 2018

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

Tuesday, August 7, 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’¦


Saturday, July 28, 2018

Food Swaps: Shrimp Scampi Pasta vs Shrimp Scampi Zoodles 


Food Swaps! They’re so important to learn when it comes to getting HEALTHY and this Shrimp Scsmpi comparison is one of my faves!

Low Carb vs High Carb! Comparing Zucchini Noodles & Pasta - Shrimp Scampi recipe included also ⬇

A simple swap can make ALL the difference in your carbs! I love pasta but rarely do I just have it. Most typical pasta plates look like the right pic (around 2 cups pasta) and 88+ grams carbs

On the left is what I usually do! There's around 6 oz of zoodles (about 3+ cups) which is only 10 grams of carbs. This means more volume for less cals.  It's important to remember though that carbs are NOT bad - You NEED them! Just be mindful of portion sizes when meal planning depending on your goals AND the types of carbs you eat! Pasta tends to be very heavy, causes bloat and raises insulin leading to cravings

Quick Shrimp Scampi
3-4 zucchini squash
2 bags raw peeled shrimp (about 400 g each)
1-2 cloves of garlic (preference)
1 tsp salt
1 tsp garlic powder
1 tsp crushed red pepper
juice of 2 lemons
2 tbsp butter OR 1 tbsp coconut or olive oil

Use a vegetti or similar to spiralize the noodles. Put zucchini noodles into a colander and salt liberally let sit for 20 minutes (very important!) After 20 minutes, rinse and pat dry with a paper towel
Melt butter/oil and the 1-2 garlic cloves in a skillet or saute pan. Saute noodles over med-high heat for 4-5 minutes. Remove from heat and set aside.

Sautee shrimp in butter/oil then add spices + lemon juice and simmer until cooked through (usually no more than 5 mins). Add on top of zoodles. Garnish with fresh parsley and parmesan cheese if desired and ENJOY πŸ˜‹


Wednesday, July 11, 2018

Mason Jar Quinoa Chicken Salad


LOVE mason jar salads! And this is one of my faves because I love the quinoa in it! Keeps me full and that takes care of that carb craving

 Prep Time 20 mins
 Cook Time 0 mins
 Total Time 20 mins

Ingredients
3 Tbsp. balsamic vinegar
2 Tbsp. fresh lemon juice
1/2 tsp. raw honey (or pure maple syrup)
1 tsp. Dijon mustard
1 Tbsp. + 1 tsp. olive oil extra virgin
2 cups cooked quinoa
4 cups sliced cucumbers
4 cups halved cherry tomatoes
3 cups grilled chicken breast boneless, skinless, sliced
1/2 cup crumbled feta cheese

Instructions
To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

Add mustard; mix well.

Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.

Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.

Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach.



Portion Fix Containers
2 Green
1 Red
1 Yellow
½ Blue
1 tsp.
2B Mindset Plate It!A great lunch option. Replace quinoa with more veggies for dinner.

Saturday, June 30, 2018

Benefits of Warm Water with Lemon in the Morning 


Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.

Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.

16 Health Benefits Of Drinking Warm Lemon Water


  1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
  2.  Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial 
  3.  It balances to maintain the pH levels in the body 
  4. Having warm lemon juice early in the morning helps flush out toxins 
  5. It aids digestion and encourages the production of bile 
  6.  It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 
  7.  It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 
  8.  It helps reducing pain and inflammation in joints and knees as it dissolves uric acid 
  9.  It helps cure the common cold 
  10. The potassium content in lemon helps nourish brain and nerve cells 
  11.  It strengthens the liver by providing energy to the liver enzymes when they are too dilute 
  12. It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
  13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 
  14. It helps maintain the health of the eyes and helps fight against eye problems 
  15. Aids in the production of digestive juices 
  16.  Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.

Via Food Matters 

Wednesday, June 6, 2018

2BMindset Group Starts Soon!

Lately I’ve been getting many messages about my upcoming group teaching this INCREDIBLE new program so I thought I’d share & tell you guys ALL about it

Yes I’m a firm believer in the program I’ve been using to get where I am BUT this program is what’s really helped me understand emotional eating & why it’s something that’ll keep creeping back into our lives if we don’t get a handle on it

So read below! I teach you the program & walk you through it EVERY step of the way!

πŸ“ŒYou will learn directly from Ilana Muhlstein. A Registered Dietitian with a Masters in Nutrition. I will also be coaching you in my private 2BMindset Group daily, checking in with you, keeping you accountable & giving you extra info. If you get the program, my group & my coaching is FREE

πŸ“ŒIlana lost 100lbs using her methods

πŸ“ŒShe has worked for 15+ years in her private practice & at UCLA helping her clients have a healthy relationship with food and lose weight naturally, no gimmicks, no pills, no eliminating foods or food groups

πŸ“ŒThe program is essentially like having 20+ private sessions with her which would cost thousands to learn her methods

πŸ“ŒYou learn her core principles to nutrition, how she breaks down meals, food groups, positive mindsets and how that leads to effective weightloss and most importantly, maintenance

πŸ“ŒYou learn how to effectively grocery shop, eat out at restaurants, πŸŽ‰parties, while traveling, etc without having to eat tiny meals. She teaches how to eat more & be satisfied yet still lose/maintain

πŸ“ŒThe program helps with understanding plateaus, why the scale ⚖️ goes up & down, why we emotionally eat vs eat for hunger

πŸ“ŒIt’s family πŸ‘¨‍πŸ‘©‍πŸ‘§‍πŸ‘¦ friendly, vegan, vegetarian, diabetic friendly, etc. ANYONE can do this & benefit from it

πŸ“Œ Includes TONS of easy recipes that aren’t only healthy but delicious too. Plus I add TONS more in my private group along w/ sample meal plans, snack ideas, daily fitness tips, nutrition tips, TONS of workout options (optional but suggested for πŸ€ͺ sanity), daily check ins & more

If you think you’d be interested in joining me, send me an email at thefitfluentialmom@gmail.com! Limited spots available

Friday, May 25, 2018

Stuffed Bell Peppers


Looking for a healthy, nutrient packed dinner the whole family will love? Try my Turkey Stuffed Bell Peppers. They take a little prep time but they're well worth it. If you know you won't have time in the evening,  you can pre make the turkey filing, stuff the peppers and leave them ready in your fridge to pop in the oven for 10 minutes when you get home.  In one meal, your family will get lean protein from lean ground turkey, antioxidants from pasta sauce, nutrients from fresh bell peppers, healthy carbohydrates from organic brown rice or quinoa and cancer fighting elements from garlic!

Ingredients
Approximate prep time: 1 hour
-- 4 Bell Peppers (any color)
-- 1 lb. Jennie-O lean or extra lean ground turkey (plain, taco or Italian flavor)
-- 2 cups of marinara sauce (homemade or your fave in a jar!)
--1 chopped onion (optional)
-- 1 cup rice or quinoa (optional)
--2 tablespoons of garlic
-- 1/2 cup shredded cheese or 4 slices of cheese (provolone or mozzarella)

1. Begin by rinsing and hollowing out your bell peppers. Try to use bell peppers that are large and round so they can sit well in a glass baking dish. After they're hollowed out, you can either bake them on a cookie sheet for about 20 minutes at 400 degrees to soften them up OR boil them. If you boil them, you'll need a large pot.  Place them in the large pot covered in water. Bring water to a boil and let the bell peppers soften in the water for approximately 15 - 20 minutes.  Once they are done, remove them from the water and place them in a square glass baking dish. For me, baking is easier :)

2. While the peppers are softening, make your rice or quinoa as you normally would. You can make it in a rice cooker or a pot.  Typically it's two parts water to 1 part rice. I make 2 cups of it. Sometimes i have some left over that I just save and eat as a side dish.  It's up to you how much rice/quinoa you want to add. I like mine with about 3 parts turkey to 1 part rice/quinoa.
.
3. As the peppers are softening and rice/quinoa is cooking, brown your onions and garlic (if you want to add them). Garlic is optional.  I add garlic to almost everything but not everyone likes it in this recipe so it's up to you. If bell peppers are on sale and I buy a few extra, I also chop a bell pepper or two and brown it to add to the turkey filling along with the onions and garlic. Adds a little more substance,  flavor and veggies to the recipe.

4. After browning the onions and garlic, cook the ground turkey. I place the chopped onions in a pan for a few minutes then remove them, put them aside in a bowl and cook the turkey in the same pan. Once the turkey is cooked, I add the onions and mix it together.  If you buy the Jennie-O Taco or Italian turkey you won't need to add seasoning but if you buy the plain you may want to add taco seasoning to give it some flavor.

5. Once the rice/quinoa and turkey with onions is prepared, mix it together and add as much or as little of the marinara sauce as you'd like. I typically add about 1/2 cup to a cup but I don't measure. I just go by how I like the consistency.  You are now ready to stuff your peppers. 

6. Fill each pepper up to the rim. Pour a little more sauce on top of each pepper so that it drips slightly down the sides. Then add a dash of shredded cheese or you can add a slice instead. It depends on what I have on hand :). Sometimes all I have in the fridge is string cheese so I grade that and it works just fine ;)

7. Once topped with cheese, heat the oven to 375 and bake for approximately 7-10 minutes or until cheese melts and is a golden brown. Remove from heat, let cool and serve. Enjoy!

*For a low carb option, do not add the rice and stuff simply with turkey and onion blend. Sometimes I make a few of each.  Low carb for me usually without rice/quinoa and rice/turkey for my kiddos. I prefer the rice or quinoa on the side as a side dish :) Hope you love 'em! Comment and let me know what you think! 

Wednesday, May 9, 2018

21 Day Fix & 80 Day Obsession Approved Enchiladas 

These just might be my new favorite go to meal!!! πŸ’• Kids love them too!
21 Day Fix Chicken Enchiladas
1-3 chicken breasts, cooked and shredded. It all depends on the size of the breast but it should equal 4 red containers.
1 can of black beans rinsed and dried.
1 can of diced tomatoes (and optional green chilies)
3/4 cup of plain Greek yogurt
2 tsp of southwestern seasoning (or taco seasoning)
Corn Tortillas
Enchilada Sauce
Shredded cheese
Combine the chicken, seasoning, beans, diced tomatoes (and green chili’s) and Greek yogurt. Spoon the mixture into the tortillas, roll them and place them seam side down. Top with enchilada sauce and shredded cheese! Throw it in the oven on 350 for 30 minutes and BAM! πŸ’₯
You get 2 enchiladas for one serving! Which equals ❤️ 1 red, πŸ’š 1 green, πŸ’› 2 yellow, and πŸ’™ blue per serving

Saturday, April 7, 2018

The Best Low Carb Pizza


Guilt free pizza without giving up the taste!
If you love pizza, and come on, who doesn’t, you HAVE to try his low carb, gluten free, guilt free option!

Yield: 4-6 servings

Ingredients
1 pound ground chicken thigh (more flavor/fat than ground chicken breast but you can use breast or all ground chicken also)
1/2-3/4 cup grated (powdered) Parmesan cheese
1/2 cup shredded Parmesan or Mozzarella
1/4 cup frozen spinach (optional)
Salt, pepper to taste
1 1/2 tsp chili powder (optional)

Instructions

Preheat oven to 400 degrees
In large bowl mix ground chicken thigh, cheese and seasoning

Thaw spinach and remove excess water with paper towel or cheesecloth, add to mixture

Line baking sheet with parchment paper and press chicken mixture into even thin layer

Bake for 20 minutes

Remove from oven and top with desired toppings (ideas: red onion, cilantro, chicken, bacon and sugar free or low sugar bbq sauce!)

Bake for an additional 10-15 minutes until cheese is melted and brown
notes

If using ground chicken breast, reduce cooking temperature to 375 and reduce cooking time to 15 minutes or until cooked through. Add additional time after toppings until cheese is melted and golden, being careful not to overcook.

Once pizza cools a bit, it can be picked up like regular crust

If mixture seems too wet, add more grated parmesan. I used freshly ground chicken thigh so there was less moisture. If you’re using a roll of chicken, it could be more wet and need extra cheese

Personalize it with your favorite toppings and seasonings in the crust as well

Separate into 4-6 and freeze chicken crust (no toppings) individually for quick meal

Serving Size:
1/4 Pizza
Calories: 193
Fat: 8
Carbohydrates: 0
Protein: 27


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!

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!