Friday, August 31, 2012

Peanut Butter Oatmeal

This recipe has become one of my favorite breakfast meals. Another one from my new recipe book, Thin Kitchen

Debbie Siebers' Peanut Butter Oatmeal

Ingredients...

1/2 cup whole grain oats
1 cup water
Pinch of salt
Dash of cinnamon
1 level scoop of Whey Protein Powder - Vanilla Flavor
1 tablespoon natural peanut butter

Directions...
  1. Prepare oats with the water and salt, according to the directions on the package
  2. Add the scoop of Protein powder, dash of cinnamon, and peanut butter
  3. Mix and Enjoy!
Nutrition Facts...

Serving Size: 2 ounces (Makes 2 servings)
Calories: 310
Fat Total: 8 grams
Saturated Fat: 2 grams
Carbohydrates: 34 grams
Fiber: 6 grams
Protein: 27 grams

~Alyson

alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Thursday, August 30, 2012

Sticky Bars

Lucky me, I received another free recipe book from Team BeachBody with one of my orders!  This time it was Thin Kitchen.  I love free these recipe books!  Better yet is that the recipes for the most part are easy and healthy! 

Here is one from Thin Kitchen...
Tony Horton's Sticky Bar

Ingredients...

1/2 medium-sized banana
1/4 cup chunky peanut butter (organic and natural, without hydrogenated oils)
Wax Paper

Directions...
  1. Mix and mash ingredients in bowl
  2. Spoon onto a sheet of wax paper.  Roll up contents into cigar/hot dog shape.
  3. Set in freezer for about 90 minutes
  4. Take out from freezer and cut in half
  5. Eat Frozen or let thaw slightly
Now for the Nutrition Facts...
Serving Size: 1/2 of bar (makes 4 servings)
Calories: 180
Fat Total: 11 grams
Saturated Fat: 1 gram
Carbohydrates: 17 grams
Fiber: 3 grams
Protein: 6 grams

Super yummy and VERY easy to make! Enjoy!
~Alyson

alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh




Wednesday, August 29, 2012

Turkey Meatloaf

The classic meatloaf just got a makeover!

Presenting...Turkey Meatloaf

This has now become one of my favorite meals.  It is in the monthly rotation for my family's dinners. Oh and did I mention, its easy!

Ingredients...

1 1/2 cups chopped onion
3 garlic cloves minced
1 stalk celery chopped
1 pound ground turkey
3/4 cup old fashioned oats
1 egg
3/4 cup ketchup
2 teaspoons Worcester sauce
1 teaspoon salt
1/2 teaspoon pepper
2 tablespoons ground flax seed
1/2 tablespoon olive oil

Directions...
  1. Preheat oven to 350 degrees
  2. Heat skillet over medium heat and add 1/2 tablespoon olive oil and saute onion, garlic, and celery.  Saute until soft and lightly browned
  3. Combine all ingredients in a large bowl and form into your meatloaf
  4. Bake for 1 hour or until center is no longer pink
I served this with carrots, green beans, and a baked potato for me and mashed potatoes for the rest of the family. 

This meatloaf was so moist I could not believe it!  It tasted good on the first night we had it and it tasted good (and still moist) on subsequent nights!

Enjoy!
~Alyson

alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Tuesday, August 28, 2012

Roasted Squash

So my neighbors have a garden and they were kind enough to share some of their harvest with us.  They brought squash, eggplant, and banana peppers.  The squash was HUGE! Needless to say I had a lot of squash to experiment with and this recipe turned out to be another one of my favorites. 

Roasted Squash

What you will need...
1 large baking tray
Cooking Spray
2 large yellow squash and/or zucchini (I just slice until I have enough to cover the baking tray)
2 teaspoons Garlic Powder
1/2 teaspoon Pepper
1 tablespoon olive oil
1/8 cup Parmesan Cheese

Directions...
Preheat oven to 350 degrees
Spray baking tray with cooking spray
Slice your squash, zucchini, or both to cover the baking tray
(recipe calls for 1/2 to 3/4 inch slices however my husband likes them thinner so that is what I do.  I also don't cut in quarters all the time, all different shapes.  Whatever will fit on the tray I do).
Lightly brush the olive oil on one side of vegetables
Sprinkle with garlic powder and pepper
Turn the vegetables over and brush the remaining olive oil on the other side
Sprinkle this side with remaining garlic powder and pepper
Sprinkle Parmesan Cheese on top
Bake for approximately 30 minutes-40 minutes

As you can tell I just do whatever I want with this recipe, I do not always follow the exact measurements (except when it comes to the cheese).  I have experimented with cooking these for less time to have them a bit crunchier or the called for length and have them softer. 


Do you have a favorite squash recipe? If so, please share!

Email me at alysonhorcher@gmail.com or go to my website beachbodycoach.com/alysonh!

Enjoy!
~Alyson

Sunday, August 26, 2012

Oh how I love my Sunday nights...

Oh how I love my Sunday nights...

Another weekend is over and another Monday will soon be upon us.  These are especially the days I do not miss going to work outside my house! I remember when I worked in the big Pharma world, I would be working on a Sunday night preparing for Monday and the rest of the week.  As soon as dinner was over and cleaned up I would say my good nights to my family and spend the next few hours working in our home office.

My Sunday nights are now what I want to do and not what I have to do.   

Long gone are my pharma days and even though being a stay at home mom is THE hardest job I have ever had I would not change a thing!  I absolutely LOVE being at home with my kids everyday! Hopefully they feel the same way too : )

With that being said, the kiddos are in bed and it is time for me to make my meal plan for the week...not because I have to for work...because I want to!  My meal plan helps me stay on track with my health and fitness goals and takes the guesswork out of what to eat! Have you ever stood in front of the refrigerator and had no idea what to eat?  I use to do it ALL the time and I would then usually make bad decisions or forget to eat all together.

Here it is...


I am excited to try two new recipes this week: the Chocolate Peanut Butter Smoothie and Tony Horton's Sticky Bars.  Both sound amazing and I cannot wait to try them.

So what do you think of my plan for the week?  I am excited!

Also, I am in search of some new lunch ideas.  Do you have any you would like to share? 

If you like this meal plan or you would like suggestions for your own meal plan feel free to email me at alysonhorcher@gmail.com or better yet sign up for a free account and membership at TeamBeachBody.com/alysonh.  Once you sign up you will have access to even more tools to help you create your weekly meal plan because I will be your coach...for FREE!

Thursday, August 23, 2012

Clean Egg Salad with Hummus

Before I started this life changing journey, I rarely ate eggs.  I NEVER ate egg salad! My how things have changed the last couple of months. 

I eat eggs (mostly egg whites) all the time now! Today I made one of my favorite recipes for lunch:  Clean Egg Salad with Hummus. This recipe is so tasty I have to limit myself to how much I eat of it otherwise I would eat the whole bowl!

Here it is...

Clean Egg Salad with Hummus

2 Hard boiled egg whites diced
2 tablespoons of hummus
1/2 of one small onion, diced
1/2 of one celery stalk, diced
Salt and pepper to taste
Mix and Enjoy!

Sometimes I will eat this with a salad and sometimes I will eat it on Whole Wheat Bread.  Either way it is always yummy!

Wednesday, August 22, 2012

Pumpkin Protein Bars

This is one of my favorite snacks to have in the morning, not to mention it is super easy to make!

Today I was having this as my morning snack and even gave it to my kids for their morning snack and they LOVED it!  I am always on a mission to find good for you foods that we all can eat - the whole family.

Here it is...
Pumpkin Protein Bread

What you will need...
1/2 cup Xylitol Brown Sugar Blend
1 4 oz. jar baby applesauce
2 teaspoons ground cinnamon
1 1/2 teaspoon ground ginger
1/2 teaspoon ground clove
1 teaspoon baking power
1 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons vanilla extract
4 large egg whites
1 15 oz. can raw pumpkin
2 cups oat flour
2 scoops vanilla whey protein
1/2 cup almond milk
1/2 cup chopped walnuts (optional)

Directions...
1. Preheat oven to 350 degrees
2. Spray a 9 x 13 baking dish with non-stick spray
3. Combine first 11 ingredients and mix well
4. Add the final 3 ingredients (4, if adding walnuts) and mix until blended
5. Spread batter into dish and bake for 30 minutes
6. Cut into 24 squares


Check out these nutrition facts...
Nutrition (without walnuts): 
1 square = 47 calories, 7 gram fat, 8 grams carbs, and 3.7 grams protein

Nutrition (with walnuts):
1 square = 63 calories, 2.3 grams fat, 8 grams carbs, and 4 grams protein


Pumpkin Protein Bars
 
 
Enjoy!
~Alyson


Tuesday, August 21, 2012

Happy 8th Anniversary

Eight years ago today, August 21, 2004, I said "I Do" to the love of my life! Leo and I became one, we were now officially husband and wife.

I remember the day like it was yesterday...
By this time eight years ago I was already at the church waiting for our 2 o'clock ceremony to begin.  I was beside myself with excitement.  We had been planning for this day since April of the previous year! 

As my bridal party, my mother, and I were sitting at the hotel getting ready and having pictures taken the sky turned a deep dark gray.  We decided we should probably get to the church just a little earlier than we originally decided just in case it started to rain.  We piled into the limo and off we went to the church and as we were driving the sky looked like it was going to open up and swallow us whole! Luckily it didn't and we got to the church just in time.  No sooner did they get me into the church and it started pouring! I was so worried about my future husband, our family, and all our relatives and friends who would be joining us for our celebration.  My poor future father-in-law got stuck in the rain and his nice clean, pressed tux had to be thrown in the dryer back at his house because he got soaked (thankfully he only lived a few minutes away from the church)! God answered my prayers and all our family, relatives, and friends arrived safe and sound! 

The celebration began! My two older brothers walked me down the aisle and there waiting for me was my Leo! I still could not believe this day was finally here!

The ceremony was beautiful and more importantly, Leo and I were married! 



The past eight years have been full of ups and downs, laughter and tears, and all that matters is I have my Leo! We were lucky enough to have found each other and everything else has been a bonus!

We have been blessed with two wonderful, happy and healthy children! We have been blessed with a beautiful home that has the bones of exactly what we dreamed of! We have been blessed with a wonderful life!

I am thankful today and everyday for the life God has chosen for me!  I could not have imagined my life without these three people who are MY family and who are my everything!

Monday, August 20, 2012

Food is your friend, not your enemy...

Food is your friend, not your enemy...

After creating my meal plan for the week last night I was thinking about how much my eating habits have changed in just a few months.  I use to eat whatever, whenever and not care.  As long as I felt full I was "satisfied." Luckily my weight never suffered from my poor eating habits and lack of exercise until after I started having children and well I AM getting older.  As we have all been told, your metabolism slows as you get older...more on this another time.

After I felt "satisfied" it never dawned on me what else I was feeling: bloated, lethargic, and soon hungry again!  Wait I thought I was satisfied!

Thankfully I now know about eating clean and I strive to learn more about this healthier lifestyle.  I am so grateful I now eat the right types of food to help fuel my body and I have a new feeling of being "satisfied."  Yes, I feel full after I eat.  No I am not eating so called rabbit food (had this comment made to me a time or two).  I am eating food that is full of the nutrients we need.  I eat natural sources of sugar, sodium, fat and I have cut out the bad processed foods.  I now also feel energized and happy with my choices.  Not to mention bloating is a thing of the past.  Most important to me is that I am happy with myself and the choices I make to continue building a strong foundation of healthy practices for my family's future! 

How can food become your friend too? 
The next time you go grocery shopping put these 20 items on your list:
Almonds
Asparagus
Avocados
Berries
Bell Peppers
Black Beans
Broccoli
Brussels Sprouts
Butternut Squash
Chicken Breast
Edamame
Eggs (we really need to get our own chickens!)
Flaxseed
Garlic
Onions
Spinach
Salmon (not a fan of fish, my hubby loves it though.  I think I just need to find the right recipe.  Any suggestions?)
Sweet Potatoes
Tomatoes
Yogurt (greek is my favorite - more protein)
 
I have so many favorites on this list and I try to keep a stock of all these things in my kitchen! My plan and goal is to start posting about recipes I use and most include at least one of these 20 foods listed above. 
 
Want a snack...
                                  EAT THIS
                                  


                                          NOT THIS

 
Regardless of what or when you eat, we are all different and do things for different reasons. What is your motivation for making the right choices in your life?
 
If you would like to learn more about clean eating, please message me or better yet, go to TeamBeachBody.com/alysonh to create a free profile.  By creating your free profile you will have a wealth of knowledge at your fingertips and free coaching by me!

~Alyson
alysonhorcher@gmail.com
teambeachbody.com/alysonh
shakeology.com/alysonh
 
 

Sunday, August 19, 2012

Sunday Evening is upon us...

Where did the weekend go? Time is just flying by and I am shocked it is already Sunday evening.  I am sitting here with my green tea and the windows open.  The nice cool air finally is here (not sure if it is here to stay)!

Our weekend for the most part was uneventful. The kids have been sick all week so we have been laying low. I pray this week is better for them. I feel so awful when I have sick kids.  Although, I do get a lot of snuggle time with them!

Once the kids were snug in their beds, I was able to start working on my meal plan for the week. For the most part I stick to my plan and the only time I do not is when unforseen situations arise.  Regardless I am never left without a meal even if I am on the run.  In my car I always make sure I have at least two packets of shakeology, a bottle of water, and my shaker cup.  This girl does not do well if I miss a meal. 

So here it is:



Clean eating is my way of life! I try to stick to this lifestyle as best as I can.  Sometimes temptations get the better of me. When they do I pick up where I left off and continue along with my day.  I feel so much healthier, happier, and I have never had this much energy!

Here's to the beginning of another week!

If  you would like more information please email me at alysonhorcher@gmail.com or visit me at teambeachbody.com/alysonh where you can create your free profile and get all the lastest tips and information on a healthier life and a healthier you!

GoodBye Chalean Extreme, Hello Power 90...

GoodBye Chalean Extreme, Hello Power 90...

Today, I started a new exercise program, Tony Horton's Power 90!

I wanted to change things up a bit and try a program by another person in the BeachBody family.  I have heard about incredible results from other Tony Horton workouts and so I decided it was time to move on from Chalene Johnson. 

Most people I know have used P90X to get introduced to Tony however after reviewing P90X and the other programs in Tony's library I decided upon Power 90 based on the time commitment.  I love the idea of 30-40 minute workouts.  Occasionally I have more time but most days this is what I can fit in an be sure to get it DONE! 

I never EVER thought I would be so dedicated to a fitness program or fitness family in my life.  Well...I am! BeachBody has helped me find me again and I will forever be grateful!  The BeachBody family cares about taking care of the inside and what happens on the outside is a bonus...a big bonus.

Anyone who knows me well, knows I have never really been a fitness fanatic.  Occasionally I would try a tape or two but never stuck to anything.  To this day I have not stepped foot in a gym.  Luckily I was blessed with a small frame and a high metabolism.  I could eat what I wanted when I wanted.  My weight was always low however I developed very unhealthy habits.  Some people might say this is not a problem at all especially with our society so fixated on our looks and everyone wanting to be thin.  I would however have to disagree.  I did not realize I had unhealthy habits and unfortunately this led to other problems later in life.  I often had dizzy spells, constant hunger, low energy, when I was pregnant I had issues with my glucose levels and this along with my family history has put me at higher risk of developing diabetes later in life.

Once I started learning about cleaner eating habits my life drastically changed! All of my issues before were now gone.  I still have to be tested every now and then for my sugar levels but so far so good.  The levels have been spot on!  I am also spot on with my blood pressure and cholesterol levels too! 

I thank the Chalean Extreme program for helping me reach my first set of goals and now I say hello to Power 90 and a new set of goals. 

My starting measurements
Day 1
Sunday, August 19, 2012   

Chest 28.5in
Right Arm 9in
Left Arm 8.5in
Waist 26in
Hips 30in
Right Thigh 16.5in
Left Thigh 17in
Weight 98lbs
Body Fat 4.5%

If you are interested in learning more about me, Power 90, or ready to make a change in your life email me at alysonhorcher@gmail.com or visit me at teambeachbody.com/alysonh where you can create your free profile and get connected to the my favorite fitness family - BeachBody! 

~Alyson
alysonhorcher@gmail.com
teambeachbody.com/alysonh
shakeology.com/alysonh