Super Easy Roasted Red Potato Recipe




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Hey Everyone! I thought I would share one of my go to meal prep recipes! We eat a lot of potatoes in our house. They are inexpensive, good for you, and my kids love them. That’s a win-win-win in my book! I have a super simple recipe that I use when baking them.

Ingredients:

6-8 Red Potatoes

Himalayan Pink Salt

Ground Black Pepper

Oregano

Pam Olive Oil Spray

Directions:

  1. Preheat Oven to 450F.

  2. Rinse and then Slice Potatoes into bite sized pieces

  3. Spray Baking Sheet with Pam Spray.

  4. Spread potatoes out evenly on pan

  5. Spray Potatoes with Pam Spray.

  6. Sprinkle Salt, Pepper, and Oregano over all potatoes. I just make one pass over the baking sheet with each one.

  7. Bake in oven for 30 Minutes.

  8. Enjoy as a side to any meal!

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Thanks for Reading! I hope you enjoy this recipe! Comment below if you try it at home!

XOXO 

Teagan




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Meal Prep Made Easy!


{This post contains Affiliate Links}

So I have been using these containers for about 2 months now. They are so convenient! I can prep several days of food in them and then grab and go during the week when i am busy. 

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They are the perfect shape to fit lots of them stacked neatly in my refrigerator. 

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They are safe to go in the microwave and dishwasher.

Just thought I would share something that has been working really well for me 🙂

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I bought them straight from Amazon. If you are a prime member you get Free 2 day shipping 🙂

You Can order them here by clicking on this link.

Thanks for Reading!

XOXO Teagan

 

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I got lost. But now I found myself




I will spare you my excuses. I am back. I am more determined than ever to get my health and energy back to what it was just 6 short months ago. 

My head is in a good place and I am ready to take charge again.

 

This is Day 1 of a 90 day run I am going on with all areas of my life. I am focused on the Core 4 that I am learning about in my coaching group.

Power 

Passion

Purpose

Production

It is Hard to run when you are out of shape. But I know if I practice everyday I will get better.

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I am a very visual person. I made a collage of all pictures that make me happy and want more when I look at them. I literally stare and these and visualize that girl when I am running on my treadmill and lifting my weights.

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This is a countdown ticker on my phone. I made myself a promise. Just give it 8 weeks! Thats 56 days from now. That is not long! If I do this work everyday for 8 weeks I will see a difference!

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Looking forward to finding my sparkle again <3

XOXO

Teagan

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My Son’s Birthday!




 

 

 

Today was my oldest son’s 8th Birthday! We took the day and went to the big zoo in our area and had the most amazing day with him!

 

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We walked nearly 5 miles today just from being at the zoo! This was one of those days where I have to remind myself its ok to have balance. Healthy Breakfast. Stayed hydrated. Hit my step goal. But ate out and had treats for Caden’s birthday 🙂

 

 

 

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Hope you all had a great day!

Thanks for stopping by!

XOXO 

Teagan

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Clean Eating | No Bake| Energy Bites

Ok I know that I start out every post saying “These are so delicious” but I truly mean it! Eating healthy and clean doesn’t have to be boring gross food! My goal is to give you fun easy recipes that taste great!

These energy bites are a good thing to eat about 30 mins before your work out. They are high carb therefore give fuel to burn!

Here is a quick video of the process:




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Directions:

In a large bowl mix together:

1 Cup Old Fashioned Oats

1/2 Cup Ground Flaxseed

1 Cup Dark Chocolate Chips

1/2 Cup Peanut Butter

1/3 cup of Honey

Scoop out with an ice cream scooper into tupperware.

Chill for 1 hour

Makes approximately 10

Enjoy!

 

Macros:

7g Protein

16g Fat

32g Carbs

Calories: 292

Thanks For Reading!

XOXO

Teagan




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Best Turkey Burgers Ever!

 Nutrition packed Turkey Burgers. These are the bomb! So filling and so healthy! Can’t beat that! These take just a few minutes to prepare and you can pre-cook them up for the week. Here is a short youtube video of the process and the recipe and directions are below. I hope you enjoy them as much as I do!

 

 

 

 




 

 

 

 

 

 

Directions:

  1. Mix together Worcestershire Sauce, Ketchup, Salt, Pepper, and Egg White.

  2. In a separate bowl mix Ground Turkey, Onions, Mushrooms, and cilantro.

  3. Add Minced Garlic and bread crumbs to Ground Turkey mixture. Mix well.

  4. Add Worcestershire mix into ground turkey bowl. Stir together thoroughly

  5. Measure patties with a half cup.

  6. Cook thoroughly. { Approximately 4 mins per side}

  7. Serve with or without bun with desired toppings and veggies.




Ingredients:

1.5lbs {1 package} Ground Turkey

2 Egg Whites

1/4 cup Onions {finely chopped}

1/3 head of Portobello Mushroom {finely chopped}

2 tbs Fresh Cilantro

1/2 tsp Ground Pepper

1 tsp Salt

2 tbs Worcestershire Sauce

1/4 cup Bread Crumbs

2 tbs Minced Garlic

2 tbs Ketchup

Calories: 160

Protein: 18g

Fat: 7g

Carbs: 6g

 

Thanks for Reading!

XOXO

Teagan

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Chicken Enchilada Zucchini Boats

Chicken Enchilada Zucchini Boats

I have been obsessed with these lately! I used to be such a picky eater. In the last year I have completely changed my entire diet up. I eat so many vegetables my family doesn’t even recognize me! haha 😉 So we are always trying to come up with ways to make a huge chunk of the meals we eat center around veggies! My husband and  I played around with this recipe a lot until we finally came up with this. It is to die for! I even got both of my picky eater sons to eat it and ask for more! {They are 7 and 4} I hope you enjoy this recipe as much as we do 😉




Ingredients:

16 oz Diced Chicken

4 Large Zucchini’s

1/3 cup Diced Onions

1 Can Enchilada Sauce

2 tbsp Minced Garlic

1/4 cup Taco Seasoning

 

Directions:

  1. Brown Chicken in pan with Taco Seasoning and Minced Garlic.

  2. While Chicken is cooking scoop seeds out of Zucchini with spoon.

  3. Spray oil on 13x9in baking dish.

  4. Drizzle 1/3 of Enchilada Sauce from can into the baking dish.

  5. Place Zucchinis in baking dish.

  6. Drizzle 1/3 of Enchilada Sauce in Zucchini boats.

  7. Add Chicken to Zucchini Boats.

  8. Drizzle the last 1/3 of the Enchilada Sauce on the chicken and zucchini.

  9. Top with 1/3 cup of shredded cheddar Cheese.

  10. Bake for 30-40 mins at 400 degrees F

 

 

 

 

 

Thanks so much for reading!

XOXO

Teagan

 

 

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Protein Waffles

Protein Waffles

As Promised here is the recipe to the most delicious protein waffles I have ever had! Super quick and easy to make.

 

Ingredients:

6 eggs
2 scoops Vanilla Whey Protein
1/4 All Purpose Flour
1 Cup Plain Greek Yogurt
2 tsp Vanilla Extract
5 packets Stevia in the Raw

 




{Preheat Waffle Iron to warm before you begin recipe}

  1. In a large bowl whisk 6 eggs for 1 min.
  2. Add Vanilla. Whisk until blended.
  3. Add Greek Yogurt. Whisk together until not separated.
  4. In a separate bowl mix dry ingredients. Flour, whey protein and stevia.
  5. Slowly add dry mix to large bowl and whisk together until thoroughly blended.
  6. Spray non stick spray onto waffle Iron.
  7. Add 3/4 of a cup to waffle iron.




Recipe makes 5 servings.
Calories: 207
Protein: 24g
Fat: 8g
Carbs: 9
Thanks so Much for Reading!
XOXO
Teagan
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My Current Meal Plan

               Today is day 6 of my 12 week challenge. I made it through almost a week with no slip ups! Feels pretty good to prove to myself that I can do it. I definitely learned a lot about my diet this week. I started out with a little to lofty of a goal as far as how low I could drop my calories. I ended up having headaches everyday ! At First I thought maybe it was just a detox headache. Sometimes those can happen when you are cleaning up your diet and cutting out some of the toxic foods. But when the heard aches kept coming I ruled that out.

               I was also STARVING!  I was just dying to get to my next meals and was so hungry that I felt like I was just going to eat all of the food in my house! So all of these signs were my body telling me my calories were too low.

               I started out this week by finding out what my TDEE (Total Daily Energy Expenditure). This is how many calories your body burns in a 24 hour period with your normal daily activities. I went IIFYM.com and used their calculator. Mine was 2,274. So I need to eat less than the amount that I burn everyday in order to lose weight. This creates my calorie deficit.

                It is recommended when doing IIFYM that you cut your TDEE by 15-20% when trying to lose body fat. So I hopped over to their IIFYM calculator and entered in my TDEE and chose to cut by 20% and here is the number that brings it to: 1819 cals. That is a 455 calorie deficit for me.

The next step is to divide your calories up between your macros. This is what is recommended:

– Protein: .8 to 1 gram per pound of lean body weight (subtract your body fat from your total weight to get lean mass)
– Fat: .3 to .4 grams per pound of lean mass
– Carbs: The remaining number of calories left will be filled with carbs.

This is what my results were when I used this formula:

Protein: 158g

Fats: 79g

Carbs: 120g

Fiber 29-39g

                 This resulted in me being so tired and horrible headaches. So I reached out to some of my fitness friends. Told them “Help Im starving! I have no Energy!” They all immediately said up your calories now. So Up they go and they will be healthy calories that I fill them  up with. So now my macros have looked a little something like this:

Calories: 1929

Protein: 157g

Fats: 78g

Carbs: 149g

Fiber: 29-39g

                  It has definitely been a struggle to hit these numbers. Protein is so hard! So I am adding in some protein shakes and thats going to help. But the beauty of this all is its a learning process. I tried a few things out this week. Learned what worked and what didn’t. Now I can course correct and keep moving forward.

Here are a few pics of what My Fitness Pal Nutrition stats were looking like for the week. I can see my holes that need to be adjusted so now I can go into this week and do better!

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Cheers to making it through the first week! On to the Next! 77 days to go!

Thanks so much for Reading!

XOXO

Teagan

 

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12 Week Hot Summer Body Challenge!!

 

So Here is my News! I have a 10 year High School Reunion Coming up On June 4th 2016. That Is exactly 83 Days from now! So there is no time like the present to commit to some serious goals! I think it is going to help me a lot to have an event that gives me a deadline. I can’t move the event. It’s coming whether I hit my fitness goals or not! So I have a challenge that I am giving myself and inviting any one of you to join me on! 83 days is just shy of 12 weeks! So we will call it a 12 week Challenge!

I would like to start a private Facebook group for anyone that wants to join a long and just be there to encourage and support each other. Ask questions. share workouts and recipes. share progress pictures and non scale victories. There is no pressure to post any pictures or anything like that if you don’t want to. Just a group of us to be there for each other.

Its the perfect time to commit to this because it ends right when summer begins!

>I am committed to Posting  what I am eating and doing for work outs.

>I am committed to journaling my progress for you to follow along for inspiration.

>I am committed to sharing my meal plan at the beginning of every week.

>I am committed to weekly weigh ins.

>I am committed to taking progress pictures.

>I am committed to getting my body in the best shape possible in the next 12 weeks!

I will be documenting my journey through this blog. So if you don’t join the group I will still be updating here so you can follow along 🙂

If you would like to join our group leave a comment below that says “I’m In!” with your email address and Facebook Username  so I can find you and add you to the group!

Lets do this! We are coming for you summer!

 

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*Disclaimer: there will be absolutely no selling of any products in this group*

 

 

Hope to see you in there!

XOXO

Teagan

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