Healthy Pumpkin Granola

INGREDIENTS

·         3 cups rolled oats 

·         1 1/4 cups raw pecans

·         1/3 cup raw pepitas

·         3 Tbsp sugar

·         ¼ tsp of sea salt

·         3/4 tsp pumpkin pie spice 

·         1/4 cup coconut or olive oil

·         1/3 cup maple syrup 

·         1/3 cup pumpkin puree

INSTRUCTIONS

1.    Preheat oven to 340* F.

2.    Mix the oats, nuts, seeds, spices, sugar, and salt together in a large bowl.

3.    In a small saucepan over medium-low heat, warm the coconut oil, maple syrup and pumpkin puree and whisk. Pour over the dry ingredients and quickly mix with a wooden spoon.

4.    Spread the mixture evenly onto two baking sheets (or bake in two batches) and bake for 23-33 minutes, stirring a bit near the halfway point. If you prefer chunkier granola, don’t stir as it breaks up the clusters. Instead, just rotate the pans at the halfway point to ensure even cooking.

5.    Once the granola is golden brown (usually about 25 minutes), remove from oven and let cool completely. It will crisp up as it cools.

6.    Transfer to an airtight container. Should keep for a couple weeks. Enjoy with almond milk, dairy-free yogurt, or on top of oats!

Serving size: ~1/4 cup Calories: 170 Fat: 10.7g Saturated fat: 3.5g Carbohydrates: 16.9gSugar: 6 g Sodium: 2mg Fiber: 2.5g Protein: 3.4g

**Recipe by Minimalist Baker**

Shakeology Mug Cake: 21 Day Fix Approved

Ingredients
-1/4 tsp baking powder
-1 scoop Shakeology/protein powder
-1 tbs sweetener of your choice
-dash of salt
-1 egg
-optional mix in: peanut butter, cocoa powder
-2 or 3 tbs water/milk

Directions
-In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener.
-Next, mix in an egg and  2-3 tablespoons of water/milk.
-Mix until dry ingredients are wet.
-If you’d like to add peanut butter, put one dollop in the center and push it down a bit.
-Microwave for 90 sec.
-When it is done the edges will pull from the sides.
-Enjoy!

21 Day Fix: Stuffed Peppers

21 Day Fix Recipe Stuffed Peppers | What you’ll need:

2 Sweet bell peppers of your color choice.

1 Yellow container of brown rice, or quinoa, cooked just shy of done

1/2 Yellow container of black beans, (canned) rinsed and drained

1/2 Yellow container of frozen corn

2 Red containers of browned low fat ground turkey or beef, seasoned with 21 Day Fix Southwestern Seasoning  (see below)

1 Green container of petite diced tomatoes (no sugar added, read the ingredients.  Should only contain tomatoes and ascorbic acid)

1 Green container of tomato sauce (same as diced tomatoes.  Read the label.)

1 Blue container of your favorite cheese

 21 Day Fix Recipe Stuffed Peppers | What you’ll do:

1. Cook brown rice, or quinoa according to directions in your eating plan.

2.  While rice/quinoa is simmering, brown ground meat and season with Southwest seasoning.  Set aside to cool.

3. Drain and rinse black beans.  

4. Portion out diced tomatoes, corn, and tomato sauce, and cheese.

5.  Combine in large bowl meat, tomatoes, corn, rice/quinoa, beans, and sauce.

6.  Cut caps off of peppers and pull out ribs and core.  Rinse excess seeds out.

7. Stuff peppers with filling.

8. Sprinkle with cheese.

9.  Bake at 375 Fahrenheit for 40-45 minutes, depending on the strength of your oven.  Cheese should be melted and filling should be heated all the way through.

Dive in!  This recipe serves 2 with the following counts per stuffed pepper:  1 Red, 1 Yellow, 2 Green, 1/2 Blue.

Yum!  These also store well for lunch the next day too!  Make a double batch!

**21 Day Fix Southwestern Seasoning:

1 Tbsp. chili powder

2 tsp. ground cumin
1 tsp. coriander
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/2 tsp. smoked paprika
1 tsp. Himalayan salt

Spicy Buffalo Cauliflower Bites: 21 Day Fix Approved!

Containers:
1 yellow
1 green
1 red

Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce 
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Serve with Clean Ranch Dressing and celery if you wish!!
ENJOY!!

Pumpkin Pie Protein Shake: 21 Day Fix Approved!

Pumpkin Pie Protein Shake

¼ cup water

¾ cup unsweetened vanilla almond milk

1 scoop Vanilla Shakeology or protein powder

½ cup canned pumpkin puree

1 tsp. honey

1 tsp. chia seeds

1 tsp. pumpkin pie spice

1 cup ice

21 Day Fix Approved: Philly Cheesesteak Quesadilla

1 quesadilla

per quesadilla: ½ red, 1 blue, 1 green, 1 yellow

Ingredients

• 3 slices low sodium deli roast beef
• 2 slices provolone cheese (can substitute another cheese or 1 blue container shredded cheese, if you prefer)
• 1 green container mixed green peppers, onion, mushrooms, chopped
• 1 whole wheat tortilla
• 2 tsp horseradish mustard
• Garlic powder, onion powder, black pepper to taste

Directions

1. In a skillet, sauteed chopped veggies in 1 tsp olive oil until tender. Season with garlic powder, onion powder, and black pepper, to taste
2. Chop roasf beef and add to skillet. Mix with vegetables to heat beef a little.
3. Cut the tortilla in half. Spread 1 tsp of mustard on either side of the tortilla
4. Layer ½ the cheese on one side of the tortilla. Add meat and veggie mixture, then layer the remaining cheese, and place the other side of the tortilla on top
5. Cook on both sides in skillet (or in an oven with broiler set to high)

Chicken & Veggie Stir Fry with Brown Rice

Ingredients:

• 1 Red of Cooked Chicken
• 1 Yellow of Cooked Brown Rice
• 1 Green of Mixed Veggies (Zucchini, Carrots, Green Beans and Red Peppers)
• 1 tsp of Coconut Oil

Instructions:

• Measure our your portions in the appropriate containers.
• Heat 1 tsp of coconut oil in a pan. Stir fry everything together until heated.

21 Day Fix Approved Pancakes

Ingredients:

-3 egg whites (1/2 red)

-1/3 cup oats (1 yellow)

-1 tbspn flaxseed (1/2 orange)

-1 tbspn of chia (1/2 orange)

-1/4 tbspn vanilla extract

-Stevia to taste

-1/2 cup water

Directions:

1. Preheat a lightly oiled griddle over medium-high heat

2. Combine ingredients in a blender & blend until smooth. (add more water to get the right texture for pouring)

3. Pour or scoop the batter onto the hot griddle, using approx. 1/4 cup for each pancake. Cook until desired.

On the side:

-strawberries & banana (1 purple)

-cottage cheese (1/2 red)

-1 tspn organic agave nectar

*Make 5-6 pancakes & you can whole stack because the portions have already been established by the containers

ENJOY!

4 Poses for Instant Back Relief

Check out these four poses from self.com that offer instant relief!

 The Butterfly

• Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
• Stay here for five breaths.

 The Half Happy Baby

• Lie flat on your back. Bend the left knee and hold onto the outside edge of your flexed foot with your left hand. Keep your left arm on the outside of your leg.
• Gently use your upper body strength to press the left knee to the floor below your armpit. Try not to tense your shoulder or chest, but keep everything relaxed.
• Stay like this for five deep breaths, and then switch legs.
• Then do both legs together for another five breaths.

The Pigeon

• Sit with your right knee bent and your left leg extended straight behind you. If your hips are flexible, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
• Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here for five breaths, and then repeat Pigeon on the left side.
  Sit on the floor with your legs straight out in front of you. Bend your right knee and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your left knee and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
  

The Double Pigeon

• Sit on the floor with your legs straight out in front of you. Bend your right knee and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your left knee and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
• To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
• Stay here for five breaths, slowly release, and then switch legs so your right knee is on top.

Grilled Chicken Ratatouille

Check out this awesome recipe I found on delish.com!

• 3 tablespoon(s) extra-virgin olive oil
• 3 tablespoon(s) chopped fresh basil
• 1 tablespoon(s) chopped fresh marjoram
• 1 teaspoon(s) salt
• Canola or olive oil cooking spray
• 1 red bell pepper, halved lengthwise, stemmed and seeded
• 1 small eggplant, cut into 1/2-inch-thick rounds
• 1 medium zucchini, halved lengthwise
• 4 plum tomatoes, halved lengthwise
• 1 medium red onion, cut into 1/2-inch-thick rounds
• 4 boneless, skinless chicken breasts (about 1 1/4 pounds), trimmed and tenders removed (see Tips & Techniques))
• 1/4 teaspoon(s) freshly ground pepper
• 1 tablespoon(s) red-wine vinegar

---

Directions

1. Preheat grill to medium-high.
2. Combine oil, basil, marjoram and salt in a small bowl and reserve 1 tablespoon of the mixture in another small bowl; set aside.
3. Coat both sides of bell pepper, eggplant, zucchini, tomato and onion pieces with cooking spray. Grill the vegetables, turning once, until soft, and charred in spots, about 5 minutes per side for the pepper, 4 minutes per side for the eggplant and zucchini and 3 minutes per side for the tomatoes and onion. As the vegetables finish cooking, place them in a large bowl. Cover the bowl with plastic wrap.
4. Rub the tablespoon of reserved herb mixture on both sides of chicken and sprinkle with pepper. Grill the chicken until cooked through and no longer pink in the center, 4 to 5 minutes per side.
5. Meanwhile, transfer the grilled vegetables to a cutting board and chop into 1-inch pieces. Return to the bowl and toss with vinegar and the remaining herb mixture. Serve the grilled chicken with the ratatouille.

Memorial Day Recipe: Watermelon Mint Feta Salad

Ingredients:
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
1 dash hot pepper sauce (like Tabasco®) (optional; to taste)
3½ cups cubed watermelon
2/3 cup crumbled feta cheese (about 2½ oz.)
3 Tbsp. chopped sweet onion (like Maui or Vidalia)
1/3 cup chopped fresh mint leaves

Preparation:
1. Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
2. Combine watermelon, cheese, onion, and mint in a large serving bowl.
3. Drizzle with dressing; toss gently to blend.

Oatmeal Protein Pancakes

1. 1/2 c old fashioned oatmeal.
2. 1 cup liquid egg whites
3. 1 scoop vanilla protein powder
4. 1/4 tsp baking powder
5. 2 tsp pumpkin puree
6. 1 tsp cinnamon

For the Cream Topping:  greek yogurt, almond extract, splash of almond milk and a drizzle of honey. Whip together.

Let me know what you think!
lindquistcoaching@gmail.com

Teacher Time Challenge Group!

Alright teacher friends! School is winding down and summer is almost here. I know you all are looking forward to some YOU time. My friend, and fellow coach, and I thought why not offer a TEACHERS ONLY fitness group to honor all you hard working teachers who work in such an important profession! (Even if I may be slightly biased (;)

Who's in?!

-A

Shakeology Chocolate Peanut Butter Mug Cake

Directions:

In a mug, mix a scoop of chocolate Shakeology with a 1/4 tspn of baking powder, a dash of salt, 1 tbpn cocoa powder & 1 tbpn sugar (only if you want to!). Mix well.

Add 1 egg and 3 tbpns of almond milk & 1/2 tspn of vanilla extract. Mix thoroughly

Add a scoop of natural peanut butter in the center and push it down a bit so it is more towards the middle.

Place in the microwave for 1 minute and 30 seconds.

Now it's ready to enjoy!

Orange Creamsicle Shakeology Recipe

Orange Creamsicle Vanilla Shakeology

1 scoop vanilla shakeology
3/4 cup water
1/2 cup almond milk
ice
1 orange peeled & sliced up

Blend.

Clean Banana Oatmeal Muffins

Check out this awesome recipe I found at the Fit & Healthy with Debbie blog! I don't have a food processor and a blender worked just fine! I made them yesterday in all about 10 minutes of prep and I'm eating them as we speak and they are DELICIOUS.

Ingredients:
2.5 cups old fashioned oats 

1 cup plain low fat Greek yogurt

2 eggs

1/2 cup honey

2 tsp baking powder

1 tsp baking soda

2 TBSP ground flax seed

1 tsp vanilla

2 ripe bananas 

1. Preheat oven to 400 degrees. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners.
2. Place the oats in the food processor and pulse for about 10 seconds.  Add remaining ingredients to the food processor. 
3. Process until everything is mixed together and oats are smooth.
4. Divide batter among cupcake liners, and bake for 18-20 minutes, or until toothpick comes out clean. 
*You can add walnuts or other goodies to the muffins if you'd like to have something a little extra

Chocolate Coconut Quinoa Recipe

Check out this clean go to snack!

Chocolate Coconut Quinoa Balls

Ingredients

• 3 cups cooked quinoa
• 1/4 cup cocoa powder
• 1/3 cup maple syrup
• 3 tbsp nut butter (almond, cashew, peanut)
• 1 tbsp coconut oil
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1/4 cup unsweetened shredded coconut

Directions

1. Mix all ingredients, except coconut, in a large bowl.
2. Spread coconut on a large plate. Line a baking sheet in parchment paper.
3. Form 1.5 tbsp balls in your hands, roll them in coconut and place on baking sheet.
4. Refrigerate for a couple of hours to harden before enjoying.

Nutritional Information

Makes 20 servings. Per serving:

75 calories – 10 g carbs – 2 g protein –  3 g fat – 1 g fiber

*recipe found from the awesome vegan Beans, Greens & Grains blog

Difference between Turbofire, Turbojam & Turbokick

Turbokick is the health club version. It is intense cardio meant for intermediate to advance levels. It's a mix of kickboxing, hip hop, and anaerobic drills.

Turbojam is the home version of Turbokick but meant for beginner to intermediate levels. It's not as intense. It's a great place to start for people who are out of shape and need help getting going. People really stick with it because they don't get bored with it and a lot of people end up loosing a lot of weight. The program starts off with easy 15 minute workouts and builds to more difficult 30 minute workouts. I'd say it's a great choice for those who haven't worked out in a long  time or at all and need to ease into working out with feeling overwhelmed.

Turbofire is the most intense of the three. It's great for those who are choreography challenged and like a more athletic version of working out. Based on the HIIT interval, you work at your highest intensity for a minute and recover for a minute. It has various lengths for their workouts which is great for those who don't have a ton of time each day. It has great music and is super fun. Turbofire has everything; flexibility, cardio, strength training and intervals. It's pretty revolutionary.

*these are my opinions based on my experience

You can purchase these programs at www.beachbodycoach.com/inspireandbeinspired.
If you'd like to try a challenge pack that includes your workout dvd, shakeology, a free 30-day club membership trial, and $2 shipping, go to this link https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=366378

-Alyssa

Keys to a Successful Beachbody Business: Social Media and other tips

Are you considering becoming a Beachbody coach? Perhaps you're a SAHM and looking to make some income to provide for your family. Maybe you have tried Beachbody products and loved them so now you want to pay it forward. Or maybe you love making others feel good. Whatever your reason here are some tips beyond Beachbody training guides that will help your business thrive.

1. Don't rely just on family & friends. It is a good place to start by this will run out quickly and is one of the top reasons BB businesses fail. By all means talk to them, use them to find friends of friends that might be interested, but don't push products on them. It isn't fun to feel rejected by people you care about anyway.

2. GET IN FRONT OF THE CUSTOMER. Find people who are already interested in the biz. How do I do this without paying for leads (which BB doesn't allow btw)? Think about where you can find people already interested; forums, facebook groups, personal trainers in your area, etc. It's a lot less stressful to talk BB with people who are already interested.

3. Explore hashtags. Hashtags are a great way to find people of common interests that you can strike up conversations with and establish relationships over commonalities.

4. BUILD RELATIONSHIPS! Don't jump right into promoting BB products the second you start talking to people (unless they have already expressed interest). Get to know people and be genuine. You really can't help anyone until you know more about them, like their goals, motivations and interests.

5. Post on social media but make sure to not limit yourself to just BB posts, include things like humor, personal posts, family, motivation, healthy activities, recipes, etc.

6. Create a Facebook page for your business, invite people to like your page and then send them a quick thank-you message and engage them in conversation to, you guessed it, build relationships.

7. Create Challange Groups that are free with no BB commitment. A lot of people may be interested but not ready to commit to the cost of BB. This will allow others t test the waters and give you an idea of people interested in getting fit and eating healthier.

8. Grow your network daily by 3-4 people. You have to meet new people to succeed.

I would love for you to coach with me! If you are interested in being part of a team where we are committed and headed straight for success, where positivity and encouragement are priority, please visit my website at www.beachbody.com/inspireandbeinspired or email me at lindquistcoaching@gmail.com.