I’m a big fan of eating with the seasons… try these bad boys for a salty treat!

Enjoy! xo Jen

BAKED YAM FRIES with DIP!

Ingredients

• 1 teaspoon olive oil
• 2 yams, peeled and cut into wedges
• 1/2 teaspoon seasoned salt
• 5 tablespoons light sour cream
• 1/2 teaspoon taco seasoning
• 1/8 teaspoon paprika

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Spread the olive oil over a baking sheet.
2. Arrange the yams on the prepared baking sheet in a single layer; season with the seasoned salt.
3. Bake the yams in the preheated oven until soft, about 25 minutes.
4. While the yams bake, stir the sour cream, taco seasoning, and paprika together in a small bowl. Serve as a dip for the yams.

CROCK POT HONEY GARLIC CHICKEN BREAST

This is one of my favorite recipes EVER, so easy and tasty!

Enjoy! xoxo Jen

Ingredients
6 boneless chicken breast
4 garlic cloves
1/3 cup honey
1/2 cup low sodium organic ketchup
1/2 cup low sodium soy sauce
1/2 teaspoon dried oregano
2 tablespoons fresh parsley
1/2 tablespoon toasted sesame seeds

Instructions
1. Arrange chicken breasts on the bottom of your slow cooker; set aside
2. In a mixing bowl, combine garlic, honey, ketchup, soy sauce, oregano and parsley; whisk until thoroughly combined
3. Pour the sauce over the chicken thighs.
4. Close with a lid and cook for 4 to 5 hours on LOW, or 3 to 4 hours on HIGH
5. Remove lid and transfer chicken to a serving plate
6. Spoon the sauce over the chicken and sprinkle with toasted sesame seeds

Quick and easy homemade guacamole

I dont know about you but i love a good guacamole! Save yourself from the store bought preservatives and make it fresh!

Enjoy! xo Jen

Ingredients

3 medium avocados or 4 small ones;
1 firm tomato, finely diced;
1/2 white onion;
1/2 cup chopped cilantro;
2 tbsp fresh lemon or lime juice;
Optional salt and pepper to taste.

Preparation
Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around
the pit and than using a chefs knife strike the pit and then twist the knife so you can
easily remove the pit and scoop out the flesh.
Mash the flesh with a fork, it can still have hard parts, follow your preference.
Stir the other ingredients.

Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches
the guacamole so it doesn’t brown because of contact with air.
Try not to eat it all right away and keep some for your guests or family!

I dont know about you all… but my kids LOVE apple picking! Our house is full of apples and its been so warm I dont want to turn on my oven.

Try this bad boy… healthier option and absolutely delicious!

Healthy and EASY microwaved apple crisp

Ingredients
4 medium tart apples, peeled and thinly sliced
1/4 cup agave nectar
1 tablespoon all-purpose flour
2 teaspoons lemon juice
1/4 teaspoon ground cinnamon
TOPPING:
2/3 cup old-fashioned oats
1/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
3 tablespoons coconut oil

Directions
1. Toss apples with agave, flour, lemon juice and cinnamon. Transfer to a greased microwave-safe 9-in. deep-dish pie plate.
2. Mix first four topping ingredients. Add coconut oil
3. Cover with waxed paper. Microwave on high until apples are tender, 5-7 minutes

Zoodles!!

Pasta has always been a favorite of mine, but not ideal when you want to cut down on calories!

Enjoy! xo Coach Julianne

Zucchini noodles are a perfect substitute. You can purchase a spiralizer for cheap at target, Walmart, or Amazon ! All you have to do is buy 1 or 2 zucchini’s, turn & press them through the spiralizer, pat them with paper towels or a cheese cloth, and sautée them for a few minutes. Two of my favorite ways to eat them are with a meat sauce or pesto.

For meat sauce:

I use a few cans of sauce and I add Italian seasonings (salt, pepper, garlic powder, basil, and oregano). Then I add a large handful of fresh baby spinach, and a half pound to a pound of ground turkey. That way you still get to add some protein!

For pesto:

Homemade pesto is best, but if I’m in a jam I use a jar of pesto. I add olive oil for some healthy fats, and add grilled chicken for protein!

Both are perfectly well balanced meals, that are super easy to make! Neither require a long list of ingredients, and most importantly are delicious!

BLUEBERRY – COCONUT – MACADAMIA muffins! 

I’m not usually a big muffin fan BUT…these are BOMB! And with busy ams, I feel good about giving my kiddos these healthy muffins!

Enjoy! xo Coach Jen

Ingredients

1/4 cup unsweetened coconut
2 tablespoons plus 3/4 cup all-purpose wheat flour, divided (I used gluten free)
1/2 cup agave nectar
5 tablespoons chopped macadamia nuts
2 tablespoons coconut oil
1 cup whole-wheat pastry flour (I used gluten free)
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon ground cinnamon
1 large egg
1 large egg white

3/4 cup almond milk
2 tablespoons grassfed butter, melted
1/2 teaspoon coconut or vanilla extract
1 1/2 cups fresh blueberries

Directions
1. Preheat oven to 400 degrees F. Coat a 12-cup muffin pan with cooking spray.

2. Combine coconut, 2 tablespoons  flour, 2 tablespoons agave and 2 tablespoons macadamia nuts
in a small bowl. Drizzle with 1 tablespoon oil; stir to combine. Set aside.

3. Whisk the remaining 3/4 cup flour, whole-wheat flour, baking powder, baking soda, salt and cinnamon
in a medium bowl. Whisk the remaining 1/2 cup brown sugar, the remaining 1 tablespoon oil, egg, egg white,
buttermilk, butter and coconut (or vanilla) extract in a medium bowl until well combined. Make a well in the center
of the dry ingredients and pour in the wet ingredients; stir until just combined. Add blueberries and the remaining 3
tablespoons nuts; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the reserved
coconut topping and gently press into the batter.

4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, about 20
minutes. Let cool in the pan for 10 minutes, then remove from the pan and let cool on a wire rack at least 5 minutes
more before serving.

Kyle’s Chunky Monkey Oatmeal! The perfect pre-workout energy surge or post-workout powerhouse meal.

1/3 Cup Old Fashioned Oats

1/2 Banana

1 or 2 Spoons of Peanut Butter

1 Cup Almond Milk or to your liking

1/2 tsp Cinnamon

**Microwave 2 minutes**

Stir in 1 Scoop IsaLean Creamy Dutch Chocolate by Isagenix to finish it off.

Add more almond milk or water to get the consistency you like.

Feel free to change up the ingredients a bit to get the taste and nutrition you are looking for 😊

Happy Nom-nom-nomming!

Coach Kyle

These are so good, I may or may not have had them 3x last week!!! Enjoy! xo Coach jen

Chicken and Avocado Burritos

Burritos stuffed with juicy chicken, cool and creamy
avocado, spicy salsa verde and
sour cream!

4 burrito sized tortillas (corn tortillas for glutenfree)
1 pound cooked chicken, sliced or shredded
1 large avocado, diced
1/4 cup salsa verde
1/4 cup greek yogurt
2 tablespoons cilantro, chopped

WEIGHT LOSS vs FAT LOSS!

Weight loss is always a hot topic, everyone wants to “lose weight”. But in reality what you really want to lose is body fat.

Let me break it down…

• Weight Loss. You want to lower your body-weight, the weight of your bones, muscles, organs, body fat, …
• Fat Loss. You want to lower your body fat, the amount of fat your body carries.

With weight loss…

• Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on. Take a poop…you’ll lose a pound!
• 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other.

To promote actual Fat loss… Build muscle!

• Get Stronger. Strength training builds muscle & prevents muscle loss. In addition, your met rate is directly related to how much muscle you have
• Eat Healthy. Eat whole unprocessed foods 90% of the time.

Bottom line, LIFT WEIGHTS and EAT HEALTHY!

xo Jen