Butternut Squash Soup

 

Butternut Squash Soup

 

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 

 

Ingredients

- 2 tbsp olive oil

- 3 medium onions, chopped

- 4 garlic cloves, finely chopped

- 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces

- 5½ cups low-sodium organic vegetable broth

- 1 tsp crushed red pepper flakes

- 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

- 6 tsp reduced-fat (2%) plain yogurt

 

Instructions

1. Heat oil in a large saucepan over medium-high heat.
2. Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.
3. Add garlic and cook, stirring frequently, for 1 minute.
4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
7. Season with salt and pepper if desired.
8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch

It is PLANKING time!!!

Fitness Challenge - get planking!

We all have busy schedules so instead of looking for a 60 minutes of free time to fit in a workout, squeeze small activities in where you can.  Great ideas include 12 pushups, 12 crunches, 12 chair dips and a 30 second plank!  Less than 5 minutes - do it three times a day then go for a 15-30 minute walk on your lunch break three times/ week!

Lets start with a plank - not sure how?  Great news, I made you a 2 minute video to watch :)

How Healthy is YOUR Shake?

If you want to lose weight you need to cut your calories.  Replacing a meal each day with a lower calorie shake can help you achieve that.

Are there options?

Definitely!  There are shakes available everywhere you turn.

Will they all help me?

Maybe.  If you drink the shake and keep the rest of your calories low you can lose weight eating almost anything…
BUT!!!!  It is not about JUST losing weight!  It is also about getting your nutrition and making your body healthy at the same time!!!

Please take 8 minutes to watch this video put together by Tony Horton and Beachbody with some detailed information about the ingredients and qualities of Shakeology that will help you not only lose weight, but improve your health!


www.GetFitWithNicola.com

Does Sugar rule you?

I am all about eating healthy and encouraging others to do the same but I do love a slice of birthday cake, a small bowl of ice cream or a hunk of chocolate on occasion.  Sometimes I have it as a treat, sometimes I have it because I am really craving it, sometimes I just have it because it is there and I know I will enjoy it.
Trick one to avoiding treats I love... Don't have them readily available to pick up and eat- set yourself up for success!  Trick two ... have a treat every so often, just don't have one every day!  Its about moderation, self control and will power... we all have some, give your self a little credit... now USE IT!

My kids LOVE sugar.  They manage quite well when they don't get sweets but when given a choice between fruit or cupcake they will usually choose a cupcake... but they do both love my homemade, low sugar zucchini bread!

Where isn't there sugar?  Look in most of the foods you eat and check out all of the added sugar, especially in the low fat products!  How many people drink coffee without sugar or a flavored creamer (which is sweetened)?  Sugar is addictive.  Sugar gives you a quick burst of energy, but can often lead to a "sugar hangover" as the energy is short lived!  Sugar is known to feed cancer cells, trigger weight gain and promote premature aging (Mercola).  Artificial sweeteners are no better!

Most mornings I set my children up for a successful day with oatmeal, raisins and yogurt with a small slice of homemade zucchini bread.  Their bellies are full, their brains are fed, their bodies are nourished.  As I dropped them off at school last week I saw boxes of donuts waiting to be carried into a neighboring classroom to celebrate a teacher's birthday.  How sweet, her gift was 25 sugared up little first graders... YIKES!  Our school allows birthdays to be celebrated and it usually involves a lot of sweets.  Do your schools still allow this?  The bigger the treat does not mean the more you love your child or the more money you have... but that seems to be where we are at right now!  I am thinking dipped, frozen bananas or fruit kabobs with a marshmallow or two thrown in might be suitable this year!

My goals?

• To help my kids understand the value of healthy eating... it is not about being skinny, it is about being healthy... not just now but long term! 
• To help my friends and family understand the value of healthy eating for the same reasons.
• To share this forward to help "End the Trend" of obesity.

Tiny changes, baby steps, healthier options... we all can get there, it is just going to take time!
I would love to help you make changes, just give me a shout and we will see what we can do.  I would love some help as I am only one person and there are a lot of people who need help!  Learn a little more about the Beachbody Challenges in the video below! and find me a www.GetFitWithNicola.com

Where is Beachbody going to take you? It helped Hope Solo earn a Gold!

I love how Beachbody covers the whole spectrum.  Not only does it cover fitness but also nutrition and now skin care as well!  It isn't a company focused solely on athletes as some assume when they hear about P90X, but on fighting the war on obesity and helping everyone!

Beachbody has programs for all levels.
Tony and the Kids, and Shaun T and the Kids for children.
Tai Cheng, Slim in 6, Power 90, Brazil Butt Lift, Body Gospel, Turbo Jam, Hip Hop Abs, Rockin' Body, KSPY2, Total Body Solution, Yoga Booty Ballet for beginner/intermediate level workouts.

LES MILLS PUMP, 10 minute trainer, RevAbs, ChaLEAN Extreme for an intermediate/advanced workout.

P90X, P90X2, Insanity, Insanity Asylum, TurboFire, P90X One on On, the Body Beast for an advanced workout.

If you have tried many workouts and can't shed that stubborn belly roll or you can't get past a plateau, maybe you should look into the Ultimate Reset and recalibrate from the inside out. 21 days will have you down an average of 8 pounds with lower cholesterol and blood pressure levels and a whole new outlook on what you should be putting on the table for your family at each meal!

How about Shakeology?  We now have 4 flavors of the Healthiest Meal of the Day.  Beachbody doesn't throw this phrase around lightly.  A lot of research, travel and knowledge goes into the ingredients in Shakeology - take a look here at where the ingredients come from, and what the Doctors are saying.  Choose from Chocolate, Greenberry, Vegan Tropical Strawberry and Vegan Chocolate.  Find out a little more how Shakeology can work for you.

Beachbody has nutrition products ranging from vitamins to pre workout formulations, post workout formulations, muscle building products and slimming products.  What do you need help with?  I can help you find what can help you!

Plus our new skincare line Derm Exclusive.  I have been using this for a few months now and no longer use abrasive scrubs on my face and I cut out my under eye cream.  The set includes all of the tools I need, my skin is smoother, my fine wrinkles have decreased and I am wearing less makeup than I have in years!

Beachbody Club membership offers a full meal planning tools,VIP chats with trainers and more PLUS 10% off all of your products.

The support you receive while you work through your program with Beachbody is offered through online tools on the Beachbody site but most importantly through your coach.  As a coach I am a graduate of some of the Beachbody programs, I use the products and love them so I have signed on to represent Beachbody and help End the Trend of Obesity!  I get paid to get fit and to help others do the same. Learn a little more about who our coaches are.

You hear people talking about programs like P90X all the time.  How sore they are, how they couldn't finish it or about what amazing results they are achieving... which one are you going to be?
Join me in a fitness challenge at www.GetFitWithNicola.com

Here is USA gold medal winning soccer goalie Hope Solo with Insanity Asylum:

How does the Olympics Inspire You?

Are you a fan of watching sports?  How about the Olympics?  Some people have particular sports they love to watch, some they prefer to play, some are great for both.  The Olympics though are a spectacle that only occur every 4 years (technically every 2 years, but every 4 years if you are focused on the specific sports) and, as far as I am concerned, deserve full focus for their duration!
Today I watched swimming.... fast paced, seems much easier when you are watching than when you are actually participating :)  I am staying at my in-laws home right now so as I rode the spin bike I challenged myself to push super hard for the duration of the 400m medley.  4 minutes, not so bad and I pushed hard (the I continued to ride for 10 miles)... this afternoon I realized that 4 minutes of pushing hard does warrant the massage that the athletes receive! 
You can use the Olympics as an excuse to sit on the couch with your eyes glued to the TV OR you can use it as a motivator to push yourself towards excellence!  Do some research into what the atheletes need to do to train, push yourself hard while watching them compete, find a way to use the energy of the Olympics to propel you towards success!
What are you waiting for.... on your marks.... get set.... GO!!!!!

If you are looking for fitness support I would love to help. 
www.GetFitWithNicola.com
www.Facebook.com/GetFitWithNicola

Zucchini bread - take 4

I LOVE zucchini bread and I am determined to find a perfect recipe that comes out as delicious AND healthy.  I am focusing hard on keeping my eating clean... this recipe fits the requirements but still isn't free eating as healthy doesn't mean low calorie!  I enjoyed a piece with coffee this morning... I hope my kids don't eat it all before I get back to it tomorrow :)

I have been tweeking a family recipe for a few years and this one was pretty darn good while still moist!
Fairburn Zucchini Bread

3 eggs
1/2 c coconut oil
1/2 c applesauce
1/2 c brown sugar
1/4 c stevia
2 tbsp agave syrup
3 tsp vanilla
1 1/2 c whole wheat flour
1 1/2 c almond flour
1/2 tsp Himalayan salt
1 tsp baking powder
1 tsp baking soda
1 tbsp cinnamon
1/2 c combo of raisins/ walnuts/ pecans (I just used raisins this time)

Beat the eggs until light & fluffy.  Add: oil, applesauce, sweeteners, zucchini & vanilla; mix well. Combine flour, soda, baking powder, salt and cinnamon.  Stir in raisins & nuts.  Pour wet ingredients into dry and stir until combined.  Put in greased 9x5x3 loaf pan, bake at 350 for approx one hour.

Almond flour worked well for me... the bag says replace no more than half of the flour.  Coconut oil gave a hint of coconut scent... maybe adding some coconut to the recipe might be delicious next time.  Sweeteners... original recipe calls for 1 1/2 cups of brown sugar.  I played with what I had.

I also made a chocolate load adapted from a recipe in this month's Oprah magazine... as soon as I relocate the magazine I will post the recipe :)

Join me on Facebook in my Clean Eating group and on my Fitness page

Have an amazing week!

Can you maintain healthy eating while camping?

It is now one week since I completed the Ultimate Reset.  I decided before I was done that I would stick with the meal plan for at least a few more weeks and avoid animal protein for a little bit longer.  I did great last week.  I didn't even add coffee back in, no desserts, just a little bit of dried fruit when I needed a treat.  This weekend I went camping with my family and ran into some complications.  The boy scout camp was set up for meat lovers... or simply, people who think that animal protein plays a part in every meal... kind of like I thought until 4 weeks ago :)  First meal I turned down the meat and added extra chick peas to my salad which worked really well.  Second meal I asked for chick peas for breakfast... not bad with some fruit cut on top, but not delicious!  I was offered Vegetarian options for future meals.  This did cover the meat and chicken part but not the cheese and milk part which pretty much became my protein source in the rest of the meals.  I decided that I would go with it, I would stick with part of my plan, and when I got home I would get back to where I wanted to be.  I made sure I got my Tropical Shakeology in each day and I stayed strong in avoiding sugar... I even turned down campfire Smores two days in a row :)
I will be vacationing with family next week and I plan to introduce a few Vegan recipes to the group but, I suspect my "flexitarian" eating will need to be pretty flexible as I cannot make extra meals for myself for the duration of our trip. Yes, I know I could, but a happy family vacation is key combined with the best I can do!

I promised to start sharing some of my favorite recipes:
Black Beans and Rice 
3/4 cup cooked brown rice
1/2 cup canned low sodium black beans
1/4 tsp extra virgin olive oil
1/8 tsp ground chili powder
1 pinch ground cumin
1/4 tsp ground coriander
1 tsp Bragg liquid aminos (in place of soy sauce)
Himalayan Sea Salt (to taste) - get at Trader Joe's
While rice is cooking, heat beans gently in saucepan until very hot.  Drain and return to pan.  Add oil, spices, aminos and salt.  Stir well.  Gently fold beans into cooked rice.  Serves 1
Serve with, 1/4 cup fresh corn, 2 tbsp salsa, 1/4 cup guacamole, 1 6" corn tortilla and a side salad or Kale steamed and squirted with fresh lemon juice, a sprinkling of Himalayan sea salt and 1 tbsp of pine nuts! (recipe from the Ultimate Reset week one)

That is a good sized meal, plenty of protein and delicious!  Let me know what you think.
Please join me at www.GetFitWithNicola.com for weekly emails on health and fitness.

let's reach your resolutions... together!!!

Ahhhh, the last week in December and it is time to think about what changes you are going to make for the New Year!!!  Like many people you may be considering losing a few pounds, improving your health, cutting back on the sweets...  Well there are many options on how you can make this work so consider these numbers:

• Average cost of 1 yr gym membership: $720
• Average cost of 1 yr boot-camp membership: $2400
• Average cost of 1 yr personal trainer (1 hour, 5 days/week): $12,500
• Cost of Jenny Craig per month (including food): $500+
• Cost of top Beachbody fitness programs (i.e. P90X, Insanity, TurboFire, etc): $119
• Cost of personal Beachbody coach: FREE

Send me a message to get going on your New Year's Resolutions! 
Let's make it a transformational 2012!!!

Take a look at this video for a little motivation, sign up for free on my Beachbody site at www.GetFitWithNicola.com and lets find out what we need to get you rolling!

must get my workout done...

Its Monday morning, my weekend was busy, my house is chilly and I didn't get to watch Desperate Housewives last night!  I have office work to catch up on, my carpets need vacuuming, my couch looks inviting but I have a VERY important task that needs to be completed NOW so it doesn't get overlooked.... my workout!  Seriously.  Getting my shorts and tank top on is tough when it is cold out. Thank goodness I don't need to go out into the cold, just into my living room to press play in ChaLEAN extreme, but it is still cold in my shorts!!!
I have lightened up on myself this month... not getting upset if I can't squeeze my workouts in every day as adding stress to lighten my stress kind of backfires!  I am following the schedule for my workouts just sometimes having to push the schedule back a day when life gets in the way.  What is most important for me now is staying healthy through the holidays.  Getting enough sleep, keeping my stress levels down, eating healthy (most of the time), and getting a good workout in at least 3 times/ week!
There are a lot of temptations around every corner... yes, I enjoy some of them, just not every day and not too much!  I don't starve myself before a meal to allow for the extra calories, I eat sensibly leading up to the meal so I don't overindulge.
Enjoy sensibly.  Live for health.  Be a role model for your children and family.

Looking to add some healthy choices to your eating this holiday season?  Try new fruits and veggies!  Load these on your plate BEFORE the potatoes and other sides!!!  If it is fried, smothered in cheese or extra crispy... just have a bite if you must, but not a whole plate full!  If it grows it is probably better for you than something out of a package on the shelf!  Stay tuned for some great recipes this month!
www.GetFitWithNicola.com

Are you planning to outlive your children?

I find it mind boggling when I read all of the flyers and advertisements about goodies for the Fourth of July.  Do holidays REALLY need to focus on sugary candy, cakes and deep fried treats?  Especially in the summer?  How about all of the bountiful fruits and vegetables that are in season?  Fresh fruit is everywhere right now and it is delicious!

I can't tell you how many eye rolls I get when I bring up a topic like this but do you realize that our children have a shorter life expectancy than our generation does?  Do you realize that two out of every five children and two out of every three adults are considered obese in America?  We are eating ourselves to death and all we do is roll our eyes!  We fret when our teenagers have eating disorders.... one cause of this is them not being taught about proper fitness and nutrition when they were children!  Our children are learning by example, they are watching everything we do... we are careful to watch our language and buckle our seatbelts, but it is time to take it one step further and watch what we put in our mouths and how dusty our running shoes are getting!
My children are far from perfect eaters (they just selected burger and fries and chicken strips and fries for lunch) BUT they also helped me make zucchini loaf (low fat and whole wheat) and enjoyed that after our swim.  Sneaking vegetables in is great but also make your children aware of how important veggies are to their health, to growing big and strong...
I'm not saying cut out all of your treats, just rethink what is important and what a treat could be!  Don't think of the changes as a sacrifice, think of it as a gift to a longer and healthier life.  How many times have you said, I will eat better tomorrow, I just want to enjoy _______ FIRST!  Tomorrow is here!

So what are you serving on Independence day?

If you are looking for help to get yourself and/or your family back on track with your fitness and nutrition I would love to help.  You can find my webpage at www.GetFitWithNicola.com -you can sign up for the FREE coaching option, and/or email me!