Healthy Granola

I am bit of a granola nut. There really is not much NOT to love about homemade granola. It is super easy to make with ingredients you most likely have on hand and it makes your house smell amazing when it bakes!! The major bonus when making homemade granola is much less expensive and in my opinion tastier than the store bought versions. If you have not made your own granola yet I highly suggest you start!!

Finished Product!

I love putting granola in my yogurt one of my absolute favorites! I am really trying to stop buying store bought granola because the good stuff is a little pricey and the high sugar and mystery ingredient boxes are…well…enough said. Therefore, that is why making your own is best option for so many reasons.

Ingredients:
- 8 cups old fashioned rolled oats
- 1/2 cup ground flax seed
- 1 cup honey
- 1/2 cup water
- 1 tsp salt
- 1 tsp pure vanilla extract
- 1 tsp pure almond extract
- 1 tbsp cinnamon
- 1 tbsp organic raw sugar

Directions:
-Mix honey and water together in bowl and place in microwave for 30 seconds to 1 minute (or until honey is smooth and pour-able). Add in extracts, cinnamon, sugar, and salt into mixture. 

-Add in the oats and flax seed, mix until all the coats are covered. I had to spread it onto baking sheets because the mixture makes a good amount. 

-Bake at 300 for 30 minutes (stirring occasionally), or until crisp or light brown. It will crisp more as it cools!!

Enjoy this amazing recipe with yogurt or as a breakfast cereal!!

Free 7 Day Clean Eating Group

It is the season of Thanksgiving and giving back to others. I wanted to give the opportunity to my followers, friends and family to learn healthy eating habits. I have decided to offer a FREE 7 day clean eating group, so many people have said they do not where to start with clean eating or the basics of it.

My life changed when I started clean eating, portion control, and Beachbody programs. I was going to the gym and eating "healthy" so I thought. When I truly began to transform was when I understood clean eating and what I was putting into my body.

Trust me, it is hard to make a lifestyle change, to truly be honest with yourself about what you are eating and how you are treating yourself. It was hard to get rid of my overload of coffee creamer, excessive amounts of peanut butter, and snacks!! But in time and with the desire to change...you can do it! I have found recipes and foods that work for the whole family! I am not deprived of anything, rather I found the healthier versions of everything!

The book that changed it all for me and helped me truly understand what I was putting into my body is called 'The Perfect 10 Diet' by Michael Aziz. I preach not being on diet, and this is not a diet book. It has steps for cutting out the bad food in our lives and tells us what to put into your body to properly nourish it. This book completely changed the way I look at food! 

I would like to help you get started with the process by giving you a 7 day meal plan, grocery list, daily accountability and motivation!

Requirements to join:

1) Make me your official beachbody coach and create a FREE account. This allows me to send you meal plans, tips, grocery lists, and motivation!

2) Participate in the private online group

3) Invite others to join you! We all love having someone to do things with, what better way to start something new than with a friend or two! You are more likely to stick with it when others around you are joining in!

What do get when you join?

1) 7 day meal plan

2) grocery list

3) daily tips 

4) a place to check in, ask questions, and get support

5) strategies to handle life and how to stay on track

Are you ready to get started? The group will kick off Monday November 9th, so reserve your spot today!

Email me at asoderberg32@gmail.com, send me a message on my facebook page www.facebook.com/ansoderberg or fill out the application below to enroll in the free group!

White Chicken Enchiladas

My blog today was inspired by a friend who messaged me and asked for my enchilada recipe. I thought I had already shared this on here but apparently I have not. How could I not share this?!? This a family and friends dinner favorite!! 

Ingredients:
- Whole grain tortillas
- 2 cups cooked and shredded chicken
- 2 cups cheese of your choice
- 3 tbsp coconut oil
- 3 tbsp whole wheat flour
- 2 cups organic chicken broth
- 1 cup plain greek yogurt

Directions: 
- Mix 2 cups chicken and 1 cup cheese
- Roll chicken and cheese mixture into whole grain tortillas
- On stove top place 2 cups chicken broth, 3 tbsp coconut oil, 3 tbsp whole wheat flour, 1 cup plain greek yogurt together 
- Stir ingredients on stove, when it begins to boil pour on top of tortillas
- Cook in the oven at 425 for 15 minutes
- Take out place 1 cup cheese on top of enchiladas then cook for 5 more minutes

Enjoy this Mexican dinner favorite!! Follow me on Facebook, like this blog, or email me to get meal planning help and more recipes!!

Clear the Clutter- Feel Free

Happy Wednesday!! It was a relaxing and fun weekend for our family over Labor Day. Spent some much needed time with just us 3 and did some major cleansing of things in our house. I have a major issue with getting rid of items such as clothes or "keepsake" items. I always tell myself I will wear that or I can't get rid of that...then a few months or even a year later, there it is still not worn or used. No more of that! 

This weekend I listened to a podcast that said "we often times organize our clutter but never really go through it." DING!! That hit right at home for me, that is me summed up. I am a very organized person but I never truly rid my life of all the the clutter or unnecessary stuff. This can translate into any aspect of your life: clothes, mail, emails, cabinets, toys, negative thoughts, etc. 

We moved into our home about a year ago, I cleaned and got rid of items, but I really didn't get rid of any thing. I was holding onto things because well change is hard. Any change in life can be hard but it can also be very exciting, if we let it be! So, I knew this time I had to go through things and donate or throw away items. It was hard trust me, my husband had to put stuff in the trash or bags to donate for me because I couldn't and I would have kept it :) I want to share some tips of getting rid of the clutter and how to free your life of the unnecessary.

Tips:
1) Eliminate items you haven't used in a year. This was big one for me, I have kept clothes in my closet from high school and college...bad I know! This time around my motto if I haven't worn it in a year get rid of it. 

2) Do not transfer clutter. If you are going to get rid of it actually get rid of it. Don't take the pile to another room. Take a little extra time to through it away, box it up for donating, or file the items away. 

3) Have a junk drawer. Yes you read that right, we are not perfect and don't always have the time to deal with the papers at the moment. Keep the drawer so you can temporarily place your "junk" there until you have time to deal with it. My rule for our junk drawer is to clean it out once every 1-2 weeks.

4) One room (project) at a time. Pick one spot in your house to clean from start to finish. Start with a small task such as cleaning the junk drawer then move on to something bigger the fridge or pantry. This has always been a major issue for me, I get started on something and find an item which leads to another project which leads to another and I never fully finish one. It is more satisfying to see progress and complete an item on your to-do list rather than having a lot projects hanging around uncompleted. 

All of this can translate into all the other areas of your life. For example: eliminate the negative thoughts/people from your mind/life, write them down to identify what or who is causing this. Don't transfer these negative thoughts into your day to day tasks. Have a junk drawer- we all have those days where we are just in a funk, clear these thoughts quickly, and identify at least 5 positives in your life. Pick 1 area in your life you will work on to improve throughout the week, this should lead you to live a more positive life.

Once you have cleared the clutter in your life you will feel amazing, happier, and more free! When you clear the clutter you allow the "new" to enter into your life. This is where the endless possibilities begin for your life and you can start to live the life you dream of!

CIZE it up!

This week I started the new dance/workout program from Shaun T and Beachbody called CIZE. I had tried the program online through the on-demand feature through Beachbody. The first time doing one of the dance routines was pretty comical, I mean let's be honest I can't dance and have no rhythm. I was laughing, sweating and having fun the whole time though! A few days later I wanted to try it again because the program had just gone a sale. This time around I was a little better because I had done the moves before! 

Now, you are probably thinking "there is no way I could do this" "how can this be a workout." I had the same thoughts until I purchased the program. I am on day 4 and let me tell you, I am so sore! Tuesday morning I woke up and was like how can I be sore from a 30 minute dance. Wednesday my booty and obliques (side abs) were on fire! I can't wait to see my results after I complete the 4 week program. 

How the program works:
The program comes with 3 discs. On each disc there are 2 routines and the 8 minute ab workout. There are 2 options for following the program beginner which is 6 weeks long and advanced which is 4 weeks long. With the beginner you do the same routine for 6 days and the next week start a new routine. The advanced program is 2 routines per week and you alternate days. So for instance, I started this week and did 'Crazy 8's' Monday and 'You Got This' Tuesday, and then I repeat these for 6 days. Next week I start 2 new routines. 

If you are thinking there is no way I could I follow or learn a dance routine. I thought the same thing! In each routine the moves are broken down step-by-step and repeated until you feel comfortable. This makes learning the routines easier. Once you have learned all the moves you get to bust out your skills to music. You will honestly have so much fun and be amazed at how good you do!

What comes with the bundle package:
The CIZE bundle package is on sale for the month of August. In the package there is:

• the full set of DVDs
• CIZE nutrition guide
• color coated food measuring containers
• shakeology and shakeology cup
• workout calendar to follow
• weekend survival guide

The weekend survival guide is brand new and not in any other package. If you are anything like me, the weekends are struggle, you are out or you go places and your nutrition gets off track. The guide has tips and advice on how to stay committed on the weekend!

If you are looking for a new program to try, mix up your already existing routine, or just want to dance this is perfect for anyone. You do not need to be a good dancer to enjoy this program! You will tone up, drip sweat, get a workout in all while having fun!

                                


If you are interested in joining me with CIZE or want more information email me or fill out the application below! I have online health and fitness accountability groups forming now!

Finding the Time to Excercise

As a full-time working mom and wife it was hard to find time to get a shower in let alone get to the gym to workout. In the beginning I would go to the gym after work and feel guilty the whole time I was there. I felt guilty because I was spending more time away from my baby and husband. I felt like I had a million things to get done and the last thing I should be doing is going to the gym. I never in a million years thought I would be doing at-home workouts and actually getting results. 

We all live crazy busy lives and taking the time to focus on ourselves and our health always seems to be the last thing we think about. When in reality this should be one of our top priorities, if we do not take care of ourselves, then we won't be around to enjoy our families and the things we love! SO today I want to share some tips that have helped me transform my life to live a healthier lifestyle!

Tips:

1) First things first: Get your workout in before the day starts. I know for me if I do not do my workout right away in the morning, I use excuse after excuse as to why I can't do my workout. I wake up around 445 am to start my workout by 5 am. You might be thinking "you are crazy!" Trust me I know when I first started this I thought this was the craziest thing ever. But getting it done before my day starts allows me time to focus on just me for that 30 minutes, prepare for the day ahead, and I follow my meal plan better because I have worked out and don't want to ruin my day!

2) Have a plan: Schedule your workouts in your phone or planner. Make working out a non-negotiable each day. Think of this as an important meeting with your boss or a date, once you have it set you can't cancel! Lay out your clothes the night before, in doing this it helps me just wake up and get dressed, no thinking about it. Have your workout planned before waking up. I always put the DVD in the player so all I have to do is press play!

3) Include your kids: If early morning is absolutely not an option for you, include your family. Children will learn from your good example and they will want to join in on the fun! It is a great way to get your kids some physical activity and a great bonding activity. They will see mommy as a strong, dedicated, and healthy woman! Have equipment that is kid friendly so they can participate bosu balls, resistance bands, foam rollers.

Little man watching me workout!

4) Build a Support Crew: Juggling all of life's responsibilities can be overwhelming and we often feel alone. Trust me on this one, you are not! Find a workout buddy or someone who is going through the same program as you. This will help keep you motivated and accountable. Sharing your struggles and successes with others help you grow and continue on your journey! I offer online health and fitness groups for women that help with meal planning, motivation, support, and we all are going through the same program!

Beachbody Event surrounded by 100's of other women and men! 

5) Do your best: Life happens and some day are better than others. We should not get down on ourselves for the days where we simply can not fit a full workout in. Even if you only have 5-10 minutes, do some physical activity. If you have to break workout into sessions 10 minutes here, 5 minutes there, don't worry about it. All that matters is that you completed the workout! It will help your mood and you will feel better that you some workout in! DO NOT compare yourself to others. I was guilty of this for a long time but honestly we are all on our own journey. "Comparison is the thief of joy" -Theodore Roosevelt 
Enjoy every day and simply do your best!

Break up with perfection and just be YOU

6) Be a weekend warrior: If you are anything like me I used to use the weekend as a free for all. No workouts and eating whatever I want. Then Monday would come back around and there I was starting all over again. Commit to working out on the weekends. This can be anything! If you are going to the park walk around, play on the equipment just be active. Work out before you head out for the day so you have it done and you can enjoy the rest of the day! By staying committed on the weekend you will stick to your meal plan and see results a lot faster than if you would skip 2 days and start all over!

7) Give it your all: At the end of the day, spending more time with my family is a top priority. Working, blogging, and everything else means less time with my baby and husband. So my mantra has been "Give it your all." If I am going to workout or do something where I am not spending time with my family, I better be giving it 100%. 

My reason I push myself every single day...this boy!

Fitting a workout routine into a busy schedule is hard. But, with some planning it is totally doable! Make your well-being a priority and others around you will follow! I do not allow myself to think of my health as second anymore. If I am happy, healthy, and energized everyone around me receives the benefits of this! 

In finding the time to workout 30 minute at-home workouts were my live saver!! I have used 21 day fix, 21 day fix extreme, insanity max:30 and I am getting ready to start a new journey with CIZE!! If you are interested in joining my next online health and fitness group email me or fill out the application below!

 

Mac N Cheese

This past weekend I got my Fixate cookbook in the mail and have tried 3 recipes already, I have loved every single one of them! The cookbook has 101 recipes to use with the 21 day fix portion control program. This cookbook is broken down into different sections and I have fallen in love with it! I like simple recipes that uses items I already have in my own kitchen and that the husband and baby boy will love! The family has loved all 3 recipes so far...so that is a win in my book.

Here is the recipe for the Mac n Cheese with Broccoli and Chicken. Enjoy!

Ingredients for Mac n Cheese

Ingredients:
- 4 oz. whole wheat macaroni 
- 4 tsp. organic grass fed butter or organic coconut oil
- 2 tbsp. whole wheat flour
- 1.5 cups unsweetened almond milk
- 1 1/4 cups extra sharp cheddar cheese
- 3 cups cooked and chopped chicken breasts (skinless, boneless)
- 4 cups chopped broccoli florets, steamed
- 1 tsp. sea salt
- 1/2 tsp. black pepper

Sauce mixture after heating and stirring 

Directions:
- cook macaroni according to package directions
- melt butter or coconut oil in large sauce pan over medium heat
- add flour; stirring constantly for 1 minute or until brown (don't let it burn)
- slowly stir in almond milk; cook, stirring constantly, for 1 to 2 minutes or until mixture thickens and there are no lumps
- Reduce heat to low. Add in the cheese; stirring constantly until cheese is melted
- Add chicken, broccoli, noodles, salt, and pepper. 
*Stir until heated all the way through and serve!

Little guy enjoying the meal

Family Approved!

Finished product

I cooked the chicken, broccoli, and noodles the night before so the day of cooking I did not have to do much. This made making the dinner super simple and quick!

Check out my video to hear all about the fixate cookbook and my special for this month!

If you are interested in more information email me or fill out the application below!

Homemade Balsamic Dressing

Needing something clean to put on your salads. I love me a big a salad with lots of greens! A typical salad dressing has a lot of additives placed in it. I had been using just olive oil but I was looking for something to add flavor and change it up a bit. I found this recipe for balsamic dressing in my 21 day fix eating guide. It is amazing, only a few ingredients, and clean!

Ingredients:
*1 tsp. honey or pure maple syrup
*1/4 c. lemon or lemon juice
*2 tsp. dijon mustard
*6 tbsp. olive oil
*6 tbsp. balsamic vinegar

Directions:

* Combine vinegar, lemon juice, and honey in a medium bowl. Whisk to blend the ingredients well. 

* Stir in mustard, mix well.

* Slowly add oil, mix well!

Enjoy on salads! I also add this dressing on top of my veggies and add some peanuts, almonds or cashews for a little crunch, one of my favorite summer dishes!

Order one of the bundle packages from me this month and get entered into to win a FREE fixate cookbook! The 21 day fix and fix extreme are on sale this month so hurry to get in on this! 

Fill out the application below to get started today!

Meal Plan

What you put into your body is one of the most important things when trying to lose weight, tone up, or just get healthy. It is important to make sure that you eat 6 meals throughout the day. Have you ever noticed if you wait a long time in between meals you typically tend to overeat. After about 3 hours your blood sugar levels begin to drop, 4 hours your body has digested everything you ate from earlier and 5 hours blood sugar begins to plummet and you refuel on whatever you can grab. Eating smaller more frequent meals helps keep blood sugar levels steady, maintain muscle mass and fuel your body for the days activities. 

Breakfast is the most important meal of the day, ALWAYS eat breakfast. Eating breakfast helps kick start your metabolism and fuel your body for the day. If you are starting to plateau or not seeing any changes it may be because you are skipping breakfast. Start your day with a good breakfast and continue to eat every 3 hours.

A typical day for my meal plan consists of breakfast, mid-morning snack, lunch, afternoon snack, dinner and sometimes an evening snack.

Breakfast: I wake up in the morning and drink a large glass of water before starting my workout. This helps flush toxins from your body, boost your metabolism, and keeps your digestion regular. I am super busy in the morning getting myself ready and the baby ready for the day. For me drinking shakeology in the morning is easiest way to make sure I get a good breakfast. I pour my ingredients into the blender mix it up and I am ready to go within 2 minutes. 
My typical breakfast consists of shakeology (1 scoop), fruit and a nut butter (almond, peanut). And of course one cup of coffee!


Mid-Morning Snack: About 2.5-3 hours after eating breakfast I have a snack. My snacks vary depending on the day. Some snacks I typically enjoy:

- 1/2 cup plain greek yogurt with honey and tsp of natural peanut butter and an apple. 
- Cheese, turkey lunch meat and apple
- 1/2 grapefruit, almonds

Lunch: My lunch varies depending on the meal we had for the dinner the night before or what foods I have leftover from Sunday meal prep. I always have a protein, veggie, and a carb. Some lunches I typically go to:

-spinach salad, peanuts, shredded chicken or turkey meat with salsa and olive oil dressing or homemade balsamic dressing. I like to add quinoa into my salads as well.
-Proteins: chicken, turkey meat, fish (salmon, tilapia, tuna)
-Veggie: broccoli, asparagus, green beans, brussel sprouts
-Carb: sweet potato, quinoa, whole grain wrap

Afternoon snack: I usually have my snack about 2 hours before dinner time. Carrots with hummus, apple/banana with almond butter, cashews, peanuts.

Dinner: This is very similar to my lunch time meals. I always have a protein (usually chicken of some sort), vegetable, and a carb.  




Snack: If I am still hungry and have left over containers from the day I will have another snack. Some of my go to snacks are shakeology, greek yogurt, apple or banana (drizzled with honey & cinnamon), cashews or almonds. I try not to eat any carbs after dinner time. 

Message me for customized meal plans and additional ideas!  

I'd love to help you reach your weight loss goals!

Shakeology No-Bake Cookies

I am huge sweets lover...anything chocolate I will demolish. I have been trying to find clean recipes to curb my sweet tooth. Yesterday I stumbled upon a recipe for shakeology no-bake cookies. These cookies are clean, simple and taste amazing! They taste exactly like no-bake oaties chocolate cookies, except these are full of protein and good for you!

Ingredients

Ingredients:
-1 cup Chocolate or Vanilla Shakeology
-1 cup natural peanut butter or almond butter
-1/2 cup honey
-1 cup quick-cooking rolled oats

Ingredients mixed together

Directions:
-Combine all the ingredients together in large mixing bowl. 
-Mix together well with a rubber spatula or by hand.
-Roll mixture into balls and place into container
*Optional: you can flatten out the balls to look like normal cookies, I keep them rolled into balls because it is easier to store them.

Shakeology No-Bake Cookies

Store completed cookies in the refrigerator for easy snacks! Enjoy this tasty clean treat :)

Baked Ziti

We love pasta in our household even the little guy loves it! But honestly, who doesn't love carbs?!? I have made this recipe a few times for dinner and it is now a favorite. This recipe is simple, clean and 21 day fix approved. All of the musts in our kitchen!

Finished Baked Ziti Dish

Ingredients:
-1 box of whole wheat pasta
-1 red (3/4 c.) container Ricotta Cheese 
-1 jar natural/clean tomato sauce
-1/2 lb. lean ground turkey
-1/2 c. shredded cheese
-1 tsp balsamic vinegar
-1 tsp honey (I do not add honey since I give it to my little guy)
-1 tbsp of each: garlic powder, onion powder, Italian seasoning, oregano, basil, parsley, and black pepper

Directions:
-Preheat oven to 350
-Cook the noodles until done. While cooking the pasta, brown the turkey meat. Drain both the noodles and meat when finished.
-In a large bowl combine the ricotta, pasta sauce, honey, all the seasonings, turkey meat (cooked), noodles (cooked). Stir until ingredients are mixed well. 
- Spray 13x9 baking pan with cooking spray of choice. Pour mixture into pan and sprinkle shredded cheese on top. 
-Bake on 350 for 20 minutes, or until the cheese has melted.

Makes 6-8 Servings (Use your Green (1 c.) container to measure your portion size.)

If you are following the 21 Day Fix program, per serving: 1 Yellow, 1 Red, 1 Green, 1 Blue

Enjoy!