Broccoli and Quinoa Salad with Roasted Tempeh and Peanut Sauce

Ingredients:
1/2 cup quinoa
1 tsp olive oil
1 red bell pepper, seeded and diced
1 16 oz bag of frozen broccoli, steamed
2 tbsp peanut butter
1 tbsp lime juice
1 tbsp water
1 tsp soy sauce
1/2 tsp coconut sugar (or brown sugar)
1/2 tsp ginger
salt and pepper to taste
8 oz roasted tempeh (see recipe below)
2 tbsp chopped roasted peanuts

Directions:
- Cook the quinoa according to package directions. While the quinoa is cooking, heat the olive oil in a medium skillet over medium-high heat. Add the red pepper and cook for about 3 minutes, until softened. Transfer the red pepper and broccoli to a large bowl.
- Whisk the peanut butter, lime juice, water, soy sauce, sugar, and ginger in a small bowl. When the quinoa is done, transfer it to the bowl with the veggies and toss everything with the peanut sauce. Season with salt and pepper to taste. Serve topped with peanuts, sliced avocado and roasted tempeh.

Roasted Tempeh
Ingredients:
3 tablespoons soy sauce
1 tablespoon maple syrup
1 tablespoon olive oil
1 clove garlic, minced
A pinch or two of freshly ground pepper
1 8 oz package tempeh, cut into slices

Directions:
- Whisk together all ingredients except the tempeh. Pour mixture over tempeh and allow to marinate for 15-20 minutes.
- Preheat the oven to 400 degrees. Bake the tempeh for about 15-20 minutes.


{Recipe adapted from ohmyveggies.com}

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The Best Christmas Gift Ever!

You know what makes an awesome Christmas gift?

The gift of health!

Two years ago I spent money I received as a Christmas gift on a fitness program I’d wanted for MONTHS. I just couldn’t bring myself to spend the money before, but once I had some Christmas cash I couldn’t wait to get that order in!

I had no idea how much that one decision would change my life.

The program was T25, and my husband and I started it together that January. We had a rare opportunity to take a trip to San Diego that spring, and I was DETERMINED to feel confident in a bathing suit for the first time in my life.

T25 was hard, like really freaking hard. I had to modify almost every move in the beginning. But we both fell in love with it, so much that we took the DVDs and a small DVD player to San Diego with us so we didn’t fall behind in the program!! (This was before I knew about Beachbody on Demand, which allows me to take my workouts anywhere I have an internet connection :) ). I was hooked and this was only beginning of a lifelong journey!!

I went from being uncomfortable in my own skin, lacking confidence, and feeling like I was just stuck with this post-baby body type, to seeing my body change in ways I never knew possible. My confidence skyrocketed, my anxiety and depression were finally under control, I was feeling stronger, healthier and HAPPIER than ever.

Halfway through my program I was so in love with how I was feeling that I decided to become a coach. No one asked me to do it, I was just so inspired I knew I HAD to pay it forward!! I believe 100% in everything we stand for: losing weight and getting healthy the RIGHT way, through daily exercise, eating a nutrient-dense diet and maintaining a positive mindset.  

Are you ready for a change?? Ready to let go of insecurity and unhealthy habits, and start living the life you KNOW is possible?? Then let’s talk and get you set up to start your own journey of health and happiness!! I’ll help you find the right fitness program for you (that you can do from home in just 30 minutes per day), get you set up with a simple, straightforward nutrition plan, and add you to my online accountability group where you’ll find support and encouragement from other ladies on a similar journey!!

January will be here before we know it, and I’m gearing up for a HUGE start to 2017...let’s work together and make this your BEST year ever!! Fill out this application to learn more and get started!

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Why It's OK To Not Enjoy Being Pregnant

We all have that one friend. The one who LOVED being pregnant, every second of it. Let me start by saying I am NOT that person. *(Cue gasps of judgment and shame).* I’m totally OK with admitting that pregnancy is not fun for me. At least not the first few months. But there seems to be an expectation in our society that pregnant women should be glowing, happy people with nothing to report but stories of rainbows and butterflies. When people ask how you’re feeling, they generally aren’t prepared for any response other than “never felt better!!!” Ugh.

Let me tell you how I’m feeling: Terrible. Miserable. The only time I’ve ever felt worse is with an intense stomach flu, but at least that only lasted for a day or two, not a month or two. I can’t count the number of times I’ve laid in bed wishing I could somehow crawl outside my own body for just a moment of relief, as I swear to my husband over and over “I’m never doing this again.”

I feel the pressure to be happy and amazed at the miracle happening inside my body, but my reality is that I feel like I’m on the brink of death. I feel like I’ve been hit by a truck. I feel like I need to vomit, ALL DAY EVERY DAY.

I’m not looking for pity. I’m sharing my story because I know there are tons of expectant mamas out there who feel the same way, but so many feel like it’s unacceptable to share. I’m telling you, it’s NOT. It’s OK to admit that you’re struggling. It’s OK to admit that you feel awful and you’re not enjoying it one bit. Because no matter what others may think, it doesn't make you less of a mom. It doesn’t mean you don’t love your child, or that you’re ungrateful. Pregnancy can be really freaking hard, and it’s OK to be real about your experience. The more we are open and honest about our struggles, the less other mamas will feel the pressure to carry on the facade that everything is perfect. I don’t know about you, but I’d rather have real than perfect.

My advice: find “your person.” Mine is my sister. She lets me cry to her as much as I need to. She doesn’t try to force me to look on the bright side, or downplay the situation, she just listens and understands because she’s BEEN THERE. She knows how much it sucks to be sick for months at a time and how much it wears on you. Just having someone who is willing to listen and acknowledge the situation can help so much. So find your person, and if you don’t have one I’d be more than happy to listen.

We have to be here for one another. Being a mom is both the most wonderful and most difficult job we’ll ever have. Let’s not only celebrate the good parts, but help each other through the tough parts. Every pregnancy journey is different, and I think it’s safe to say every one of us knows deep down that it’s all worth it. I know the joy my son has brought into my life and I know that a few months of feeling terrible is a small price to pay for such an incredible gift. But that doesn’t mean I have to pretend to love the process, and you don’t need to either.

So please share, what was your pregnancy experience like?

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How I Deal with Anxiety Disorder

I was preparing to lead my yoga group next week and it really hit me. This is why I love yoga. This is why I think self-care is so important.

I have anxiety. Not just a little here and there, but Generalized Anxiety Disorder. I don't like to talk about it, because people think it's weird. They think it means I'm weak, or crazy, or just lack self-control. If you've never experienced this kind of anxiety, you wouldn't get it because it doesn't make sense.

But if you have, you know exactly what I'm talking about. You know what it's like to have a constant feeling that something bad is going to happen. Like you're so worried you're physically ill, but you honestly don't even know what you're worried about. It will consume your life if you let it. 

Thankfully, I've learned how to control my anxiety. I've learned that keeping myself healthy, body, mind and soul, will keep all that worry away. But when I start to slip I can feel it, and I've been feeling it. So it's time to start getting back to myself, my healthy self.

These are the things I've found help me the most: I eat for nutrition. I eat to nourish my body. The better I eat, the better I feel, and when I start to slack I notice it emotionally. I exercise. I've found yoga to be the absolute BEST way for me to relax and become centered. But whether it's yoga, or an intense cardio or weight routine, I find time to work fitness into my life. It keeps me balanced and is amazing for stress relief. And I read. Every day I read something that speaks to me, something that keeps me in the right mindset and helps fight off whatever negative thoughts I might have. Reading is truly a lifesaver for me when it comes to anxiety.

I know so many of you mommies have a hard time taking care of yourselves because you're so busy taking care of everyone else. But self-care is NOT selfish, it's necessary. After all, our littles deserve to have us at our best. Whatever you need to do to take care of your body, mind and soul, please, take a minute and do it. When we strive to become better, everything around us becomes better too. 💜💜💜

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Healthy Banana Lactation Muffins

INGREDIENTS

• 1/3 cup melted coconut oil or extra-virgin olive oil
• 1/3  cup pure maple syrup or honey 
• 2 eggs, preferably at room temperature
• 1 cup packed mashed ripe bananas (about 3 bananas)
• 1/4 cup milk of choice (I used almond milk)
• 2 tbsp ground flax seed
• 2 tbsp brewer's yeast (optional, but great for milk supply)
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 2 cups oat flour (blend oats in blender of food processor)

INSTRUCTIONS

1. Preheat oven to 325 degrees Fahrenheit. Grease a 12 cup muffin tin with butter or non-stick cooking spray.
2. In a large bowl, beat the coconut oil and maple syrup or honey together with a whisk. Add eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, flax seed, brewer's yeast, vanilla extract, salt and cinnamon.
3. Add the oat flour to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts, chocolate or dried fruit, fold them in now.
4. Divide the batter evenly between the 12 muffin cups, filling each cup about two-thirds full. Bake muffins for 23 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
5. Place the muffin tin on a cooling rack to cool. Enjoy muffins as is or with a spread of nut butter or regular butter.

*Recipe adapted from cookieandkate.com

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Mustard Chicken

This recipe is a winner in my house!! My son loves it, my husband loves it, I love it, and it's so easy!! I make it in large batches to freeze for super simple weeknight dinners. Enjoy!!

Ingredients:

2 lbs boneless, skinless chicken thighs

½ cup Dijon mustard

¼ cup pure maple syrup

1 Tbsp rice wine vinegar

1 tsp rosemary 

2 cloves garlic, minced

1 tsp salt

1 tsp pepper 

Materials

2 gallon-sized plastic freezer bags

Prep

1. Label your freezer bag with the name of the meal, cooking instructions, and “use

by" date (three months from the prep day).

2. Add all ingredients to bag.

3. Remove as much air from bag as possible, seal, double bag, and lay flat in your freezer.

Cook

1. The night before cooking, move freezer bag to your refrigerator to thaw.

2. Add the contents of the bag to a foil lined glass pan. Cook at 450 until a meat thermometer reads 165 degrees (approximately 20-40 minutes depending on the thickness of your chicken).

3. Serve over brown rice or quinoa with a green salad or roasted vegetables.

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Meal Prep 101

Eating healthy can seem like a daunting task.  Meal planning and prepping are arguably the most important factors in maintaining a healthy diet, but the process can be overwhelming at first.

I've put together a few of my top tips for basic meal planning. First and foremost, don't try to change everything at once! Small, consistent changes are what will eventually lead to a sustainable, healthier lifestyle. Here are my tips for those of you who are just starting out:

1. The most important tip – plan and schedule your meals before you start!! If you are only prepping for dinners, at least have a dinner schedule. I usually make about 3 dinners each week and eat leftovers the other nights.

2. Choose your recipes, then make a grocery list. If you really love to save time like I do, choose a grocery service that allows you to order online and either pick it up or have it delivered!

3. Prepare as much as possible on Sunday (or whatever day you choose to prep). Examples include:

                - grill chicken breasts for salads

                - wash and chop all fruits and veggies

                - steam or roast vegetables for side dishes

                - prepare a batch of rice, quinoa, lentils, sweet potatoes, or other starch of your choice

                - hard boil some eggs

                - prepare easy quick breakfast foods like an egg bake or overnight oats

                - wash lettuce for salads

                - make salad dressing for the week

 4. At least once per month, I set aside several hours to do a huge prep and freeze session. I make several large batches of meals that will freeze well, and then I have a freezer stocked with ready-to-go meals! If you would rather, you can choose at least one meal that will freeze well and make extra during your weekly meal prep. Examples include chili, turkey meatballs, enchiladas, crockpot meals, etc. If I know we’re going to have a busy week, I include some frozen meals in our schedule so even on nights I cook, there is virtually no prep time. 

5. Mix it up!! Although I tend to eat a lot of the same foods in any given week (I'm all about leftovers!) I make sure to change it up the next week so I don't get bored with the same foods. 

Proper nutrition is vital not only for weight loss, but for long term health. If you get these steps down, you'll be off to a good start! It might seem a little tedious in the beginning, but with practice it will become second nature. Believe me, it's worth the effort to create a system because it will save you tons of time in the long run!

Interested in giving these tips a shot?? Submit this form to receive my free 7-Day Meal Plan, including schedule, recipes, grocery list and prepping guide!

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Are You Eating Enough?

Are you eating enough? If not, you may be sabotaging your weight loss efforts and your health and fitness goals. Many people assume that consuming fewer calories is always a good thing, but that’s just not the case! Your body needs to be properly fueled in order to run smoothly. If you are only focusing on cutting calories, there’s a good chance you are depriving your body of necessary nutrients. This can actually backfire by causing your body to go into starvation mode which will lower your metabolism. So what’s a better option?

Forget the diet and focus on nutrient density! Make sure you’re getting the nutrients your body needs by eating the right portions of the right foods. Diets usually leave people feeling hungry, tired, irritable and deprived. That’s why they fail! And it’s nearly impossible to keep the weight off after a diet, because there hasn’t been a permanent change. In order to be successful and maintain your weight loss, a lifestyle change is necessary. I use these foolproof color-coded containers to make sure I’m eating enough of the right foods. And I eat 5-6 times per day!

If you feel hungry, tired and grouchy while you’re trying to lose weight, you’re not doing it right!! Find healthy foods you enjoy eating. Try new things. Focus on cutting out processed, unhealthy foods a little at a time. Make sure you eat every 3-4 hours. There’s no need to deprive yourself, just fuel your body!!

If you'd like more information on choosing nutrient dense foods, or you'd like to learn more about the nutritional system I use, please email me or submit this form and I will contact you!

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Quinoa with Caramelized Butternut Squash and Roasted Brussels Sprouts

Ingredients:
1/2 cup dry quinoa
9oz brussels sprouts, halved
1 TBSP extra virgin olive oil
Dash of garlic salt & pepper
2 TBSP coconut oil
2 cups butternut squash (about 1 medium squash), cut into 1/2 inch cubes
1­ 1/2 TBSP pure maple syrup
1/3 cup grated parmesan cheese
1/4 cup pepitas

 Directions:
1. Prepare quinoa according to package directions.
2. Preheat oven to 375 degrees then line a baking sheet with foil. Add brussels sprouts, oil, garlic salt, and pepper to baking sheet then toss to evenly coat. Roast for 15 minutes or until golden brown.
3. Melt coconut oil in a large skillet over medium-­high heat. Add maple syrup and butternut squash then saute, stirring occasionally,­ about 15 minutes or until squash is tender. 
4. Combine quinoa, brussels sprouts, butternut squash, parmesan cheese, and pepitas in a large bowl then toss and serve with extra parmesan cheese, if desired.
Makes 4 servings

*Recipe adapted from iowagirleats.com

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No Bake Shakeology Bites

Try these out for an easy, healthy and delicious snack!

Ingredients:
● 1 1/2 cups rolled oats
● 1 scoop or package of Chocolate or Vanilla Shakeology
● 1/4 tsp cinnamon
● 1/2 cup smooth natural peanut butter (or any nut butter)
● 2 Tbsp raw honey
● 1 tsp vanilla extract
● 2­-4 Tbsp almond milk

Add oats, Shakeology, and cinnamon to a large bowl.

Add in peanut butter, honey and vanilla extract. Stir to combine.

Slowly add in liquid 1 tablespoon at a time and combine until it comes
together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.

Place in a container to set in the fridge for at least 30 minutes.

Store in fridge until ready to eat.

*Recipe adapted from The Healthy Maven

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Be Happy. Be You. Just Love Yourself.

Today’s #TransformationTuesday isn’t a physical transformation. Maybe you’ve noticed, but most of my transformation posts aren’t physical. Don’t get me wrong, I love how strong, healthy, and confident I feel, but my fitness journey has transformed my life in much more profound ways. One of my favorites – the community of women. Not just any women, but amazing, inspiring women who want to see each other succeed. We aren’t competing. We aren’t hoping to see someone else fail in hopes that we can succeed. Nope, this group of women realizes that there’s enough success to go around. Through coaching, blogging and working with women every day, I get to be part of a community that is unlike anything I’ve ever experienced. Happy, positive, driven ladies working towards our dreams TOGETHER.

I don’t know if it’s our culture, or if it’s hardwired in our brains, but I think it’s safe to say most women struggle to love themselves at some point. But it’s so, so  important, and it’s so freeing! You have to recognize the beauty within yourself and accept that YOU ARE ENOUGH. You have something inside of you that the world needs, you just need to have the courage to share it. And you MUST surround yourself with other like-minded women. Women who look for the best in themselves and will help you see the best in you. Here’s my Transformation Tuesday shout-out to all the women working on becoming the best version of themselves!

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Faith vs. Fear

I had the weirdest feeling all day last Friday and I couldn’t figure out what it was. It was just there in the back of my mind, making me feel “off.” Finally, when I got home and was able to talk to my husband, and I could barely hold back the tears, I realized it was fear!! This crazy, overwhelming, "what are we going to do?!" kind of fear. 

My husband and I both made HUGE changes in our careers in the last few months, and while it’s exciting and we couldn’t be happier about it, it’s also scary. Kind of terrifying actually. He moved into an entirely new field. I cut my hours from full-time to half-time in order to have a day shift schedule, spend more time with my son and devote myself to building my coaching business. We knew this was absolutely the best decision for our family, but that doesn't mean the process is easy.

Change is hard. Uncertainty is scary. BUT, I have faith in him, faith in myself, and faith that everything will work out . After all, no great accomplishment is achieved by playing it safe and staying inside your comfort zone!! There’s no doubt in my mind that we are exactly where we need to be. We’ve got this.

What about you? Is your faith bigger than your fear??

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New Chili Recipe!

I love chili. It's so easy to mix it up and change the ingredients depending on how I'm feeling. This is a Sweet Potato Turkey Chili and it does NOT disappoint!

 Ingredients (makes 4 servings)

•1 pound ground turkey or beef

•3 medium sweet potatoes, diced

•1 (14.5 ounce) can diced tomatoes

•1 can tomato sauce

•1/4 cup diced sweet onion

•1/4 cup chopped celery

•1/4 cup water

•2 diced jalapeno peppers

•1 tablespoon chili powder

•1 teaspoon ground cumin

•2 shakes of salt

•2 shakes of ground black pepper

•3 shakes of cayenne pepper

•1 tablespoon garlic powder

•1 teaspoon onion powder

•1 can black beans, drained and rinsed

• Optional: avocado

Directions:

1. Chop the vegetables.

2. Place sweet potatoes, tomatoes, tomato sauce, onion, celery, water, chili powder, cumin, jalapenos, salt, black pepper, cayenne pepper, garlic powder, and onion powder in a slow cooker. Cook on high, stirring occasionally, for 5 hours.

3. Heat a large skillet over medium-high heat and brown ground turkey.

4. Add cooked ground turkey or beef and beans to sweet potato mixture in the slow cooker; cook until flavors have blended, 1 to 2 more hours.

5. Top with sliced avocado.

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Welcome to Eat Sweat Sparkle!!

Hi! I’m so glad you stopped by! My name is Christine, and I’m here to share my journey with fitness, clean-eating, being a mom and running an at-home business. I’m mom to an awesome 3-year-old boy, wife to an amazing husband, I work full-time as a Medical Lab Scientist in Microbiology, and I’m building an incredible business helping people get healthy!!

I found Beachbody a little over a year ago when I ordered the program Focus T25. I fell in love right away! It was the only fitness program I’ve EVER loved, and it made it so easy to stick with it until the end. While I was doing T25 I was so impressed with the nutrition program: it was all based on clean eating which is a huge passion of mine! I also started researching Shakeology, and the more I learned the more I was blown away. Being an absolute nutrition nerd, I can say without a doubt this stuff is the real deal!! I was so impressed with this company who was on a mission to help people lose weight and get healthy the REAL way... through hard work and a healthy diet. I signed up as an Independent Beachbody Coach so I could help others start to make healthy changes in their lives, and I’ve never looked back. It’s been an incredible ride so far, and I’m happy to have you on this journey with me!!

Follow me on Facebook at Eat Sweat Sparkle!

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