The Not-So-Sweet Holiday Treat

Craving that Starbucks holiday special? You may want to give that a second thought.

By now you've most likely been lured into a Grande Peppermint Mocha or a Grande Gingerbread latte, but once you see how much harmful sugar is in your favorite indulgence, you may want to switch to another option next time you want to cheat. 

Click here for a cool interactive graphic. You may be surprised!

Ultimate Quick Morning Breakfast

This is my FAVORITE 21 Day Fix approved healthy breakfast for a busy morning! Overnight Oats! 

The night before, combine the following:

1 yellow container of rolled oats (old fashioned oats are the same thing)
1 purple container of fruit (Georgia girl here went with peaches for this one)
1/2 red container of Greek yogurt 
1 yellow container of almond milk

I also drizzed a little bit of honey. Seal tight in mason jar or any Tupperware container. Come morning time you will have Fix-approved delicious overnight oats! They can be heated in the microwave for 1-2 minutes, however I prefer them cold. 

And there you have it, the ultimate lazy, er um, quick morning breakfast! 

Holiday Crafts for Your Household

Its holiday season! And that means it's time for Shannon to roll back prices on homemade Christmas decorations! This one was SUPER simple and took no time at all. I bought a big ‘G’ from A.C. Moore with a half-off coupon, so it ended up costing around $8. 

Then I went to Michael's the same day with a 25% off entire purchase coupon and stocked up on the paint brushes, chevron stencil, and Green Holly acrylic paint.

First, I spray painted the ‘G’ with left over spray paint from a project I did last year.

Next, I stenciled over the course of 3 days, giving it time to dry in between so that laying the stencil over wet paint didn't happen.

And voila! Screw or heavy duty staple a ribbon to the back and hang that bad boy on your door with Christmas cheer!

Bonus pic of one of last year’s projects:

The Truth Behind Shakeology - 5 Misconceptions Explained!

For those unfamiliar with Shakeology, it’s very easy to jump to conclusions when it’s brought up in conversation. Everyone has a different assumption of what Shakeology is, which often leads to inaccurate information being shared. Below are five of the most common misconceptions about Shakeology along with the truth behind each one. Hopefully this helps to answer any questions you may have about Shakeology. If you have additional questions, please contact me!

1. Misconception: Shakeology is simply a protein shake
I hear this one a lot. “I already take a protein shake. What makes Shakeology so much better than other protein shakes?” Well the biggest reason is that it isn’t just a protein shake. With the number of different protein shakes out there, it’s easy to assume that Shakeology is just another one with similar benefits. This couldn't be further from the truth. Shakeology does contain protein, but it is also dense with nutrition that is essential to your daily diet. Whereas a protein shake is often used to supplement your diet, Shakeology becomes an integral part of it, satisfying all of your nutrition needs. Shakeology can be used for any meal – breakfast, lunch, or dinner. The goal of Shakeology is to be able to decrease the number of calories you consume without decreasing your nutritional intake. It would be next to impossible to consume the amount of fruit and vegetables on a daily basis that equals the amount of nutrition in Shakeology, just from a pure volume standpoint. However at 170 calories, Shakeology makes this easy for you, which is not something a protein can offer.  

2. Misconception: Shakeology is about comparing sugar/carbs/protein/fats to other shakes
In taking a closer look, it’s easy to fall into the trap of doing a straight comparison of ingredients between Shakeology and other shakes. Sure other shakes may show up as having zero grams of sugar, but how is that attained? The same way diet soda has zero grams of sugar: by using artificial sweeteners! If something is all-natural as Shakeology is, it’s going to have some sugar in it, even if it is solely from the fruit components. Stevia is a plant-based sweetener used in Shakeology, keeping with being all-natural. Since Shakeology has no artificial sweeteners, stimulants, flavors or colors, it is completely inaccurate to compare the nutrition label against another shake that is not all-natural.

3. Misconception: Shakeology is just a bunch of extracts, with no whole-food ingredients
It’s hard to believe that a shake with so many benefits can be made with 100% whole-food ingredients and provide the amount of nutrition that it does. Which is why so many people assume it can’t possibly be all natural or that it just has to have some chemical attributes.  This couldn't be further from the truth! Shakeology is 100% plant-based with NO chemical additives. The superfoods in Shakeology are preserved in their whole-food state in order to retain the maximum amount of nutritional value possible in order to provide the maximum benefit to you! Shakeology scientists have worked diligently to produce this ultimate nutritional product and as a result, Shakeology is now clinically proven to help you lose weight, lower cholesterol and reduce blood sugar levels. Best of all, Shakeology is way less expensive than buying this amount of nutrition separately, and it saves you a ton of time!

4. Misconception: Shakeology is too expensive
Oh boy, this is the big one that everyone seems to bring up when deciding whether or not to make Shakeology a consistent part of their life. Many people love hearing about the benefits, how you can lose weight, have more energy and improve your overall health, but once pricing comes into play, all of a sudden it doesn't seem worth it any more. When I hear this I cringe because little do they know they’re already spending much more each month! These are the same people who spend $5 to $10 on breakfast and/or lunch daily and go out to dinner a couple times a week, often times not even getting healthy meals! Adding this up you’d be close to $200 each month, and that’s just for one meal each day! A 30-day supply of Shakeology is roughly $4.33 per day. You’ll be hard pressed to find a fully healthy, all-natural meal for less than $5 at any restaurant. The sticker price doesn't sound so bad when spread out over a whole month, and ends up being much less than buying 30 individual meals at the grocery store.

I've also had people tell me they don’t like having a shake for a meal, they like having “real food”. Little do they know that Shakeology will arguably be the most real thing they have all day! Not to mention when you’re trying to improve your health, your current routine obviously is not ideal and there are changes that need to be made. I guarantee you the “real food” you’re currently eating isn't a plate full of vegetables!

The key point to take away is that Shakeology is a replacement to food you’re currently buying, not an addition to your nutrition budget. Not only are you receiving the vital nutrients that your body needs, but you stay fuller longer, meaning you’re not eating as much other food, saving you even more money. When used correctly and as directed, Shakeology could actually save you money when used consistently as a meal replacement, especially since there’s no way to purchase the amount of food with the same nutritional value at the same cost.

5. Misconception: Shakeology is only for weight loss
Although Shakeology is clinically proven to help you lose weight, that is not is only benefit. You may hear people compare other shakes to Shakeology saying they are just as good for weight loss, but that’s not an accurate statement. That’s like comparing a strawberry to a fruit salad saying they offer the same thing. Shakeology is so much more than a weight loss shake or a protein shake. It is a complete health shake that provides you everything you need to feel your absolute best every day. Shakeology is not part of a fad diet or a calorie-counting program. Its goal is to give you all of the nutrients your body needs to have increased energy, less hunger cravings and develop the muscles needed to thrive during your workouts and daily routine. After taking all of these things into account, you end up losing weight anyway!

Many people cut calories hoping to lose weight and then wonder why they aren't seeing the results they hope for. The biggest reason behind this is that they are also cutting all of nutrition their body needs, which slows metabolism and stunts muscle growth. But what if you don’t want to lose weight? Does that mean you shouldn't take Shakeology? Of course not! Shakeology is not a weight loss shake, it’s a full nutrition shake that can benefit everyone!

Click here for more information on Shakeology!

Quick & Easy Garlic Sweet Potato Fries

If your kids are anything like mine, they love French fries! Everyone knows they’re not exactly healthy for you, but that shouldn't stop us from enjoying them. Good news! Sweet potatoes are a healthier alternative. Sure, you can buy them at the store, but why not save a little money and make some when it’s so easy? These took about 10 minutes to prep and 30-40 minutes to bake, depending on how much you like them done.

Start with two sweet potatoes, wash them well with a veggie brush and trim out any eyes, cut off the ends.

Chop them down the middle lengthwise and start slicing them into thin strips, about ½ inch on all sides.

After slicing is done, spread the fries on a lined cookie sheet. As you can see, I have a few too many here, but close enough! Sprinkle sea salt and granulated garlic or garlic powder over the fries and toss gently with your hands to evenly coat.

Bake at 425°F for 30-40 minutes. I switched to the broiler for the last 10 minutes to try and crisp them up a little more.

And done! They didn't crisp up as much as I would have liked, but they were ridiculously delicious! This was a little less than half of them; I couldn't get a picture before the kids got into them!

Hyped-Up Jicama Salad

I wanted to share this quick and easy recipe for an exceptionally clean side dish.

Preparation is as simple as chopping up all of the ingredients, and it makes enough for multiple meals!

This is a nice crisp, refreshing change from the standard side veggies or green salad.

What you'll need:
1 large jicama, chopped
1 large Granny Smith apple,  chopped
1/2 cup chives, diced
1 large jalapeno, seeded and minced
3 cloves garlic, minced
1 red bell pepper, chopped
1 bunch cilantro, chopped
Juice of 2 limes
Chili powder, to taste
Pink Himalayan salt, to taste

Mix all ingredients in a large bowl until evenly mixed together.

Detecting Nutritional Deficiencies

Proper nutrition is important, especially with your children. With all of the less-than-ideal food options marketed to children these days, it can also be very challenging to get them to eat healthy meals. The higher metabolism in children help compensate for what they eat, however it is always good to know that they are receiving enough of the vital nutrients needed to develop properly. The below image displays different ways to detect nutritional deficiencies. 

Low in sugar? Think again!

Quick little post about a great site I found to help you visualize exactly how much sugar you are taking in every day. The amount of sugar in some of these foods may surprise you! This is especially important information to know if you're looking to slim down and expedite your results. 

Curious to know what I'm referring to? 

Take a look at Sugar Stacks.

Fall into Health – with Pumpkin!

With the cool fall weather coming in, that addicting pumpkin flavor is everywhere! There are a number of high-calorie, rather unhealthy options out there for you, but when it comes down to it, there’s nothing like the warm, comforting food options fall has to offer. So why not combine the best of both worlds? These healthy recipes combine the health benefits of Shakeology and that irresistible pumpkin flavor in ways your whole family will enjoy!

(Click recipes for full size)

When is it time for a change?

It wasn't that long ago when I was just your average mom, wanting to workout but not really having a plan, and phoning it in at the gym. After dropping the kids off at school in the mornings, I would go and do my daily “workout” for an hour. Then, after about 3 months of no change in my appearance, I started to dig deep. Had I hit a weight loss plateau the size of TEXAS?! I was killing it on the treadmill – walking, jogging, inclines – I was always trying new ways to get my heart rate up, I was taking group exercise classes, drenched with sweat at the end. Why was I not losing weight? Why didn't my body reflect my hard work?

Then along came Shaun T with Focus T25 and my magical life saver – Shakeology. I followed the T25 Nutrition Plan, drank my Shakeology every day (still do!), and worked out for 25 short minutes a day Monday through Friday. I didn't have to drive to the gym, I didn't have to fight for a spot in class, and my two-year-old didn't have to go to the less than desirable gym daycare that he cried about every time I dropped him off.  By the time I got him into the daycare, I could have been done with my Focus T25 workout! It’d be obvious to say that buying this program and Shakeology has changed my life, but it has done so much more than that. It not only became the first step to losing weight, but to better overall health, fitness and strength. To date I have lost 25 pounds and have committed myself to coaching others to improve their lives too. I am not selling quick fixes, I am selling life changes that 9 out of 10 of us NEED to live our best lives possible. Let me help you! Get involved in my next fitness Challenge Group, put me on your speed dial, text me when you need the motivation to get out of bed and press play. I will give you the motivation, guidance, support, and accountability. You don't have to do it alone, it's so much more fun with others!

Click here to sign up for your FREE TeamBeachbody account with me as your coach, and from there we can figure out which exercise program and nutrition guide is right for you. Everyone is different, Focus T25 may or may not be right for you, there are plenty of other exercise programs that Beachbody offers. I’m on my way to reaching my goals, and I want to help you reach yours too!

12 Ways to Promote Good Family Health

How do you promote family health? Do you teach your kids about health and wellness? 

Here are 12 Ways to Promote Good Family Health

1. Make Small Change
2. Forget About the Weather! 
3. Encourage Outdoor Play
4. Try Workout Videos When You Can’t Get Outside
5. Talk About Nutrition
6. Garden with Your Kids
7. Involve the Kids in Food Shopping & Cooking
8. Prepare Healthy Meals Ahead of Time
9. Eat Together as a Family
10. Minimize Screen Time
11. Read Children’s Books About Health & Hygiene
12. Be a Positive Example!

Shannon’s Stewed Okra and Tomatoes over Gluten-free Quinoa

When I think about how to prepare okra, only two ways come to mind. Coincidentally, they’re the ways my grandmothers used to make it: Fried and in a big ‘ole bowl of gumbo, yum! Well tonight I was forced to play around and think of a new way to cook okra. It was too late to start some gumbo and my cheat meal for the week isn't until the weekend so fried was out too. This recipe was inspired by Simply Recipes but I’m always tweaking recipes so here’s what I did. Enjoy!

Shannon’s Stewed Okra and Tomatoes over Gluten-free Quinoa

What you'll need: 

• 1 medium onion, diced
• ½ cup diced red bell pepper (leftover from another recipe from the night before – score!)
• 1-2 cloves garlic, minced (we used roasted garlic that we had made previously)
• 3/4 pound fresh okra, cut into ½ in pieces (slice on the bias to create diagonal pieces)
• 1 jalapeño, diced
• 2 red tomatoes, chopped
• 2 yellow tomatoes, chopped
• 3-5 cute little cherry tomatoes, chopped
• 5 Tbsp canola oil
• 1 tsp sea salt
• 2-3 tsp cumin (to taste)

Ready? Let’s cook!

Heat 3 tablespoons of the vegetable oil in a large sauté pan, when the oil is hot, sauté the onion, jalapeño, red pepper for 3-4 minutes over low-medium heat. Add salt to make the onion sweat to get it going. Add the garlic and sauté for another 3-5 minutes or until vegetables are soft. 

Make sure that your okra is sliced diagonally so that as much of the interior of the okra as possible is exposed to ensure thorough cooking. Add the remaining oil to another pan or skillet and bring up to very high heat to get it smoking hot.

Here's my smoking hot pan!

Add the diagonally-sliced okra to the pan (I put a splash guard on top quickly after so that I didn’t have a huge splatter mess to clean up afterwards). Let the okra brown for at least a minute before you move them around, you’re trying to cook them at a very high heat without moving it too much. The high heat cuts down on the gooiness that okra oozes. Sear for about 3-5 minutes, but stirring only 2-3 times, just enough not to burn, then lower heat to medium and cook for 3 additional minutes.

Add the tomatoes to the vegetable sauté pan cook for about 5 more minutes, or until tomatoes are soft. 

Add the vegetables to the okra pan/skillet and stir until uniform. Turn heat to low/simmer.

Cook gluten-free quinoa according to package directions. Quinoa only takes about 10 minutes, so you can stare at pan of your mouth-watering vegetable medley until quinoa is done.

Plate and enjoy! But you already knew that, right? Don’t forget to package up the leftovers! This fed my family of 5 and we still have enough for lunch tomorrow!

After you’ve made it, comment below and tell me how you liked it! Did you tweak the recipe too? What did you do differently?

21 Day Clean Eating Challenge is right around the corner!

Summer is coming to an end! Let's get our eating in check so that we don't end up looking and feeling like a pumpkin by mid fall! 

Who's with me? If you want to make a a lifestyle change and continue to follow it all the way through the holidays and year round then THIS IS FOR YOU! I will provide you with daily 1-on-1 support, meal plans with complete recipes, nutritional tips, and I will hold YOU accountable the entire time. Did I mention it's FREE? 

Send me a friend request and quick message letting me know you're all in at facebook.com/gottasgirl and we will get you set up. The group is filling up fast so don't wait until tomorrow to do what you can do today!

Welcome to Fit with a Family!

Fit with a Family is a brand new blog with valuable information and motivation on how to maximize your time to stay in the best physical condition possible, even with everyday family life keeping you busy.  For more information about me and my family, have a look at my profile and stay tuned for more insight on how to be fit with your family!