Monday, September 18, 2017

Italian Chicken Stuffed Spaghetti Squash- Low Carb

stuffed, spaghetti, squash, fall, autumn, recipes, 21 day fix, low carb, keto, dinner, easy, crockpot, chicken, italian, tomato, spinach

Oh sweet baby lord in heaven... I wish 
stuffed, spaghetti, squashthe internet had smell-o-vision... this might just be at the top of things I've whipped up that I could eat every day and never get tired of it.

Autumn has set in and that means all things squash.  I'm like Bubba Gump.  Squash salad, squash pancakes, squash cheesecake, squash chili, stuffed squash.

And as I was running out the door today to pick up a spaghetti squash for tonight's dinner, I realized I needed to do something with it- so I tossed a few chicken breasts in the crockpot, added some marinara and tomatoes, seasonings, and finished it off looking like this little masterpiece.  It was everything I imagined and then some.

You see, this past weekend, my husband and I took a little out of town trip to Chicago to celebrate my belated birthday and our early anniversary.  We literally ate and drank our way through the city, splurging on not one but two Hot Doug's hot dogs at Wrigley, enjoying a fancy dinner at Sepia, cocktails and tacos at Bridge House Tavern, and brunch, drinks, treats, macaroons, all from our hotel, The Wit.  All clean eating went out the window, and we came home bloated, sluggish, I was 3 lbs heavier, and my pants were much more snug.

So I committed today to spending the next two weeks- before my next trip- to eating clean, cutting out the garbage, cutting back on the copious amounts of carbs and wine I've been indulging in, and sticking to some better nutrition.  Tonight certainly didn't feel like I was eating clean.  But let me let you in on a secret- it should never feel like a diet- because if so, you're doing it wrong.  

I hope you enjoy this recipe as much as I did.  

dinner, stuffed, spaghetti, squashItalian Chicken Stuffed Spaghetti Squash

3-4 chicken breasts, thawed
1/2 c marinara (no added sugar)
1 can low sodium diced tomatoes, drained
1 tbsp italian seasoning
1 tbsp basil
1/2 tbsp parsley
1 tsp garlic powder
Sea salt and black pepper
2 c spinach, chopped
1 large spaghetti squash
1/4 c shredded cheese (mozzarella is perfect)


In a crockpot, place chicken, marinara, tomatoes, and seasonings.  Cook on low 6-8 hours.

Slice spaghetti squash long ways, drizzle with EVOO and place face down on a glass baking dish. Bake at 375* for 45 minutes.  Remove, flip over and shred squash to make spaghetti.
Shred chicken in crock pot.
Chop 2 c of spinach, add to chicken mixture.
Toss chicken mixture in with spaghetti squash.
Top with shredded cheese.
Return to oven at 375* and bake for an additional 15-20 minutes until cheese bubbles; or toss under broiler for 5 minutes.

Remove, let cool.  Scoop out portions.  Serves 4 (with a large spaghetti squash).

For 21 Day Fix Portions:  

1 1.5c serving =  2 green, 1 red, 1/4 purple, 1 blue

stuffed, spaghetti squash, low carb, 21 day fix, healthy, clean

Tuesday, September 5, 2017

A Week of Hard Labor- Weightlifting Program

a week of hard labor, body beast, sagi kalev, workout, weightlifting, fitness, strength, beachbody on demand, motivation, lift, heavy, muscle

I have been waiting for this week for nearly 2.5 years!  Since Luke and I completed Body Beast  and used it to compete in a fitness competition, we've LOVED the workouts that come from Sagi, the Beast himself.  So a whole new series of workouts is EXACTLY what we've been waiting for.  A chance to BEAST up, increase our muscle mass, work through a new lifting routine, and get better results.  


• Those who want to start getting ripped, toned, and add muscle.
• Those who want to start losing weight.
• Women who are looking to add some curves.
• Body Beast fans.
• Sagi fans.
• Fitness fans who want a hard-hitting, classic weightlifting workout.

Will I really get a good workout in only 1 week?

A WEEK OF HARD LABOR is a challenge — possibly the hardest weightlifting routines you’ve experienced, and they’re designed to create results.  I personally will incorporate these workouts weekly and repeat each week for 8 weeks.  

Is there an eating plan?

Yes! There will be a five-day eating plan that keeps your nutrition clean and optimized for performance. It includes sample menus, so you can see how easy it is to eat right, as well as variety-packed food lists. It also explains the best ways to use Beachbody Performance and, of course, Shakeology to get results!

Sounds really hard. Can I actually do this?

One week is a manageable commitment. Sagi’s right there with you every step of the way — but be sure to listen to your body and only push to your own limits.

Does this require equipment?

Weights. How much weight depends on you. Someone who has never weight-trained likely won’t need a lot, but Sagi would use a ton (maybe literally). For the most flexibility in your weight selection, we recommend a 50-lb. adjustable set to start. If you want a low-cost place to start, we recommend getting a set of each range of dumbbells: light (3 lb.–5 lb.), medium (10 lb.–20 lb.), and heavy (25 lb.+). Then adjust your weight assortment based on your ability and progression in the program. You will also need a bench or stability ball and a pull-up bar or resistance bands with a door attachment.

How long are the workouts?

Four 45-minute workouts and one 25-minute ab workout designed to work your entire body focusing on different muscle groups each day:
• Chest & Back
• Legs
• Shoulders & Arms
• Total Body
• Core

Who is Sagi Kalev?

Sagi Kalev is a respected trainer who has proven that he can deliver jaw-dropping, transformative results with Body Beast and The Master’s Hammer and Chisel.
The two-time Mr. Israel is more than a big, muscular guy. He’s an expert on how the human body operates. He’s appeared on the cover of dozens of bodybuilding magazines, including Muscle & Fitness an amazing 11 times. He’s a Master Professional Personal Trainer and an IFBB Propta Hall of Famer.
If you'd like to incorporate this workout into your routine with my FREE coaching, nutrition support, accountability, and tips to help you succeed, or if you'd like to trial this workout for a week for FREE please complete the following application below.  

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Friday, September 1, 2017

Pumpkin Spice Mini Muffins

pumpkin, spice, Muffins, gluten free, dairy free, sugar free, clean, fall, recipes, kids, snacks, breakfast

September 1st on the calendar and that means all things pumpkin... right?  

We're full force into this school year and hands down Muffins are our favorite go-to breakfast, especially when you have 3 girls and are ALWAYS running late.  

Super simple to make. 
Super healthy. 
Easy pantry ingredients. 
And they're a super healthy breakfast/snack too!

We hope you enjoy them as much as we did this morning!  

Pumpkin Spice Muffins (gluten/sugar free) 


2 ripe bananas, mashed
1 c pumpkin purée 
2 c quick cook oats 
2 eggs
1 tsp baking powder
2 tsp pumpkin pie spice 
1/4 c wildflower honey
1 tsp vanilla 
1 packet vegan vanilla Shakeology (optional) 
1/4 c dark chocolate chips (optional)


Preheat oven to 350*.  In a large bowl, mash bananas.  Add pumpkin, eggs, honey, vanilla.  Mix well.  Stir in remaining dry ingredients.  

Bake in lined/sprayed mini muffin tin at 350* for 20 minutes.  Or bake as large muffins for 25 minutes.  

Enjoy and savor all things fall!  
Delicious with your favorite pumpkin spice latte! 

Wednesday, August 30, 2017

Bell Pepper Nachos- Low Carb

bell pepper, nachos, low carb, chicken, fajita, taco, tuesday, healthy, clean, keto, 21 day fix, recipes

There comes a time in life where you must make a decision.  Are you going to celebrate Taco Tuesday with amazing flavor and flair... or are you going to let it pass you by?

For us, Taco Tuesday is a regular occurrence each week, and don't get me wrong- we never get tired of tacos, but sometimes we like a little variety in what we eat every Tuesday.  And occasionally we switch up our nutrition routine and do a little low-carb here and there depending on our goals and results we're working toward.  This week was one of those weeks.  

This gal could live on chips and salsa alone but decided to take a fun twist on regular nachos and incorporate bell peppers.  The result = an explosion of low-carb deliciousness and flavor and now a new alternative to make a regular appearance in our meal prep!

Here's the recipe!  And remember... sharing is caring!  

Bell Pepper Nachos: 


1 lb lean ground chicken or turkey
1/2 c corn/black bean salsa or your favorite salsa 
1 tsp chili powder 
1 tsp garlic powder
1 tsp cumin
1/4 tsp sea salt 
1 tbsp finely chopped cilantro
1 large green pepper, sliced into strips/chunks
5-6 small sweet peppers (it's what I had on hand) or 
1-2 large bell peppers (red/orange/yellow)
1 tsp oil 
Salsa for topping
Shredded cheese for topping
Lowfat Plain Greek Yogurt for topping


In a large skillet, sauteé chicken, 1/2 c salsa, chili powder, garlic, cumin, sea salt, and cilantro until chicken is cooked through.  Remove and set aside. 
In that same skillet, add sliced peppers and tsp of olive oil.  Cook on med-high heat 5-8 minutes until color brightens and peppers just begin to lose their firmness.  
On a plate, place sauteéd peppers, top with chicken mixture, salsa, shredded cheese, and greek yogurt.  

(Our girls wanted theirs wrapped up like burritos- we use these organic Mission Taco Tortillas below)

For 21 Day/Portion Fix:

1.5 green
1.5 red 
1/2 purple 
1 blue 

organic, taco, tuesday, nachos, bell pepper, clean, healthy, low carb, keto, 21 day fix, dinner, southwest, easy

Wednesday, August 23, 2017

Chocolate Banana Bread- No Sugar

chocolate, banana, bread, clean, healthy, after school, snack, kid, breakfast, sugar free

Back to school in full swing and the snack monsters are ALWAYS HUNGRY!!! 

A quick 10 minutes of prepping this and into the oven for 50 and within an hour a yummy, healthy, no sugar snack is on the table!  

My girls helped crack the eggs, stir, measure, and pour and you know, the more they help, the more they want to eat what they make!  

Here's our SIMPLE healthier chocolate banana bread recipe!  

Wet Ingredients: 

2 ripe bananas, mashed 
2 eggs 
1/2 c unsweetened vanilla almond milk 
1/4 c organic wildflower honey
1 tsp vanilla 

Dry Ingredients: 
2/3 c whole wheat or almond flour 
1 c quick cook oats 
1 tsp baking powder
1 scoop chocolate vegan Shakeology (can sub a kid friendly chocolate protein powder or Daily Sunshine) 
1 tsp cinnamon
1/4 tsp Himalayan sea salt 
1/4 c chocolate chips (optional) 


Mix wet ingredients together.  Mix dry ingredients together.  Combine.  Pour into bread pan.  Bake at 350* for 45-50 minutes until toothpick comes out clean.  

Cool on wire rack 5-15 minutes.  Enjoy! 

Wednesday, July 19, 2017

Healthy Organic Smoothie for Kids- What is Daily Sunshine?

daily sunshine, kid, healthy, smoothie, friendly, recipe, mom, nutrition, easy, meal, protein, shake, non gmo, gluten free, soy free, dairy free, lactose intolerant, celiac

As a mom and a pediatric nurse, want to hear something that freaks me out!?  Today, about one in five school-aged children (ages 6–19) has obesity.  The obesity rates in children has TRIPLED since the 70's.  And our children are developing more preventable diseases now than ever before.  Their activity levels have declined and their obesity rates have increased.  (Read the latest CDC data HERE) And a big majority of that is due to nutrition.  We're failing our children, momma's and dad's.  And something has to change.   Let's be honest, as a momma, feeding my kids healthy options isn't always the easiest.  Some days we count veggie chips as a vegetable.  Some days we dip fruit in chocolate to get them to eat it.  But we keep trying, and aim to keep serving them fruits and veggies in the hopes that they'll keep on those healthy habits.
If you're that momma who spends loads of money at Smoothie King only to find that your kid is being loaded with sugar, or that you're not really sure how to get them to drink something that has kale in it, you want a change.  You're tired of throwing money at things that don't work and you just want something simple that's not loaded with garbage, artificial anything, and is actually good for your child.  Dare I say- organic and Non-GMO?!  Especially if your child has common food intolerances- like dairy, soy, and gluten.  You can imagine my excitement with discovering Daily Sunshine - a new organic, Non-GMO, soy/dairy/gluten free- fruit and veggie smoothie for kids- that's also pediatrician approved.  Hello Mom Win!!!

So what is it??   Daily Sunshine is a super yummy 3-in-1 smoothie that was formulated for kids’ nutritional needs. It's so hard to get them to eat a balanced meal and this packs a punch.  It's a whole-food-based approach and it is made with a fruit and vegetable blend, plant-based protein, and healthy fats.  The flavors- chocolate or strawberry banana are kid-friendly, and actually taste good, not like chalk or most "nutrition" shakes.  It's a 3-in-1 Smoothie for Picky Kids. And Pickier Parents!


Most kids’ smoothies require trade-offs. They may have protein, but no veggies. Or fruit, but no healthy fats. Daily Sunshine is a 3-in-1 balance of a fruit and vegetable blend, plant-based proteins, and healthy fats.  It's loaded with 10 grams of plant based protein- no lactose/whey for those littles who have dairy sensitivities.  And 3x the daily value needed of calcium.   


As a Registered Nurse and a momma to 3 girls, I'm super concerned about what’s in my kids' food, and many momma's are concerned with food intolerances or allergies too.  Daily Sunshine is made with this in mind. 
Made with organic fruits and vegetables 
Made with organic pea protein 
Made with ALA omega-3 fatty acids Formulated with fiber, probiotics, antioxidant vitamins C and E, calcium, and vitamin D 
Nutritionist developed 
Pediatrician-approved formula 
Kid-approved taste 
Certified organic by QAI 
Soy-free, dairy-free, gluten-free, and non-GMO 
No artificial flavors, sweeteners, or preservatives


daily sunshine, ashley roberts, mom, fitness, healthy, nurse, doctor, safe, kid friendly, ingredients, health, children, smoothie, shake, non gmo, organic Every parent knows that kids need well-rounded diets to help them grow up healthy. And every parent faces the daily battle of trying to convince their kids to eat fruits and vegetables. After similar food struggles with her own son, Isabelle Daikeler (co-formulator of Shakeology®), decided she needed a better solution.  So Isabelle created a whole-food-based smoothie focused on the building blocks of good nutrition—a fruit and veggie blend, plant-based protein, and healthy fats. Then she included other things kids often don’t get enough of, like fiber and probiotics. And to make sure kids would actually drink it, Daily Sunshine was tasted over and over again by the pickiest critics—kids—until the flavor was just right. The result is a healthy AND delicious smoothie that kids love…and parents feel great about serving.  My girls are in heaven.  Their words--- "It tastes like bubblegum" in regard to the strawberry-banana, and the chocolate is my absolute fav!  Yes, grown-ups can drink it too.  

Many families struggle with nutrition, especially around snack time when it’s so easy to grab a bag of chips or cookies. Even snacks that claim to be healthy really aren’t when you read the nutrition labels. Daily Sunshine is a great alternative to unhealthy snacks that also helps kids meet their nutritional needs.  And as a nurse I can say, it's proudly recommended by 4 out of 5 pediatricians.  

Daily Sunshine is fast to prepare, and requires no additional ingredients other than water, making it the perfect on-the-go smoothie for kids 4 and up. It's a great thing to toss in a diaper bag, to bring to gymnastics or sporting events.  Plus, it’s a great option for adults too, so you can keep a packet in your car, purse, or office for a quick healthy snack for yourself, whenever you need it.

daily sunshine, versus, shakeology, nutrition, kid, smoothie, organic, non gmoYes, adults can drink both Daily Sunshine and Shakeology every day. They were designed to complement a healthy diet. Drink your Shakeology as you usually do, and then have Daily Sunsh
ine as a healthy snack whenever you need a quick pick-me-up. It’s a great way to satisfy a sweet craving without sabotaging your health and fitness goals. Shakeology was created to fill a specific need for a nutrient-dense shake packed with powerful ingredients. Many parents who love Shakeology also want to offer their kids a truly healthy shake. Daily Sunshine provides key nutrients in a simple, healthy formula for kids.

If you'd like a copy of my FREE KID-FRIENDLY MEAL PLAN please click HERE and complete the form!  

If you'd like more info about how you can get your kids using Daily Sunshine or if you'd like to start your children on a path to better health click HERE or send me an email to Subject: Daily Sunshine and I'll get back to you within 24 hours!  

Check out this short video about the science behind Daily Sunshine and why it's not like any other "smoothie" for kids on the market.  

Saturday, July 8, 2017

Superfood Smoothie Bowl- Easy Lunch!

raw, vegan, superfood, smoothie, bowl, delicious, vegetarian, lunch, busy, mom, clean, shakeology, recipe, easy, nutrition 

Busy mom life at lunchtime : 

- Eating PBJ crusts 
- 2 bites of chicken nuggets 
- 4 leftover baby carrots 
- grabbing a banana mid diaper change 
- forgetting to eat 
- falling into a heap of exhaustion at 9 pm realizing 4 loads of laundry need to be folded 

Y'all.  I'm T. I. R. E. D. !!!  

But tired mommas and poorly fed mommas don't go well together.  

This.  This right here.  Every possible nutrient my body needs to function and then some.  
Energy for when those kids wear me down.  
Vitamins to keep my immune system up from those snotty, slobbery kisses. 
Pre/probiotics to help me digest that cheese from leftover Lunchables. 
Superfoods to help me combat aging, disease, normal environmental wear and tear.
Isolated protein to help my body build and maintain muscle growth.  
Carb/protein combo to leave me feeling full and not starving again in 30 minutes.  
Free radical fighting antioxidants- nobody likes aging, wrinkles, or preventable disease.  

Y'all this is heaven in a bowl.  Here's the recipe.  Sharing is caring.  Share with a friend and tell me what you think!
superfood, shakeology, smoothie, bowl, raw, vegan, vegetarian, recipe, easy, busy, clean, healthy, delicious, red, white, blue 


1 c unsweetened cashew milk
1 c ice
1/2 banana
1 scoop vegan Tropical Strawberry Shakeology 
1/4 c quick oats
1 tsp cashew butter
1/4 c dark frozen cherries
1/4 c strawberries, sliced
1/4 c blueberries
1 tbsp raw cacao nibs
1 tbsp DANG toasted coconut chips 


In a blender, blend ice, Shakeology, frozen cherries, 1/2 banana, cashew butter, and oats.
Mixture will be thick.  Pour into a bowl.
Top with remaining sliced banana, strawberries, blueberries, coconut chips, and cacao nibs.
Close your eyes, and eat while imagining you're on a tropical beach paradise.