Fit Inside & Out Housewife

EASY Ball Jar Rueben

I'm all about EASY and prepping things ahead so I can grab and go in less the 5 mins when I need to have MOM lunch! I'm always looking for ways to JAR THINGS up and keep it simple! This recipe is it!! You will need to pick your choice of roasted protein! If you want to keep it easy grab a rotisserie chicken or organic turkey lunchmeat! I like to roast Organic turkey breast in olive oil & thousand island. Or grill up some Chicken. Even marinate some Tofu or tempeh then grill that up!

What you need:

5 Wide mouth 16oz Ball Jars w/ lids

2 bags of coleslaw mix
1 bag of purple shredded cabbage

Olive Oil

Garlic powder

Sea salt

Organic Thousand Island dressing

Shredded Mozzarella cheese

TOASTED whole wheat toast

Or a bed of romaine lettuce

CHOICE of protein

1- Set the oven to 400, pour and lay out the 3 packages of cabbage on roasting trays, drizzle olive oil
over them, mix and shake garlic powder and sea salt over it. Set timer for 10 mins
and check on it and mix it around. Then roast again till ends start to carmelize and turn slightly brown!

2-Load the jars with ¼ cup-½ cup of your chopped cooked protein on the bottom of the jar,
then layer the rest of the jar with the cooked cabbage. Let cool before adding the lids.

3- when ready to eat, toast bread (or put romaine lettuce on plate) and heat jar.
When jar is ready dump on top of toast, add some shredded cheese and drizzle with
thousand island dressing!

Blueberry Chia Seed Compote

Blueberry Chia Compote (Makes 5-9 servings)

2 cups organic blueberries 3 ripe organic pears 2 organic apples 3 1⁄4 cups water OR unsweetened coconut milk 1 1/2 cups chia seeds 1 cup of almond flour 1/2 cup almond slivers for top
Drizzle agave or honey across top 1st time you make it. Cinnamon to taste- suggested 1⁄2 tsp can add cardamom, nutmeg, cloves too (all great for digestion)
Add the blueberries and chopped pears,apples and let simmer for 8-10 minutes in a pot of water with cinnamon and honey.
Remove pot from heat, pour into lasagna pan and add chia seeds and almond flour by sprinkling evenly and stir frequently. Let sit so the chia seeds expand and absorb some of the water/milk. You can serve warm or refrigerate. The blueberry pear apple chia compote can also be frozen so feel free to make large batches!

I Love to make a big batch of this and have a big bowl for breakfast each day! The KIDS love it!

Chocolate Milk Maker Muffins ( Gluten Free/Dairy Free )

EASY

FAST
YUMMY
HEALTHY

These muffins have SO much flexiblity with them! The last few weeks I have been making such a variety its hard to choose a favorite! Now that I am nursing I added Brewers Yeast to help add extra B vitamins and encourage milk production. These muffins are fluffy like wheat muffins they are more dense and compact like a pumpkin pie! Therefore I LOVE them Cold and on the go.

These are made in a good blender. First the dry, then the wet. Add more sugar or sweetner the first go round till you know you like them, then lower the sugar content each time you make them!

What you need:

Good High powered Blender
Silicone Muffin cups (so muffins dont stick)

WET:
1 package of Tofu
2 Eggs
1-2 bananas
2 TBSP Apple Cider Vinegar
3/4 cup of Almond milk

DRY:

1 Cup of Quinoa
1 Cup Steel cut Oats (gluten free/Organic)
3/4 cup unsweetened Dairy free Cocoa
2 TBSP cinnamon
2 TBSP baking powder
3/4 cup brewers yeast
3/4 cup palm sugar or coconut sugar or whatever sweetener you use
Dash of Salt

* dairy free chocolate chips

What you do:
Blend Dry ingredients in blender till smooth mixed flour. Pour into large bowl.
Blend WET ingredients in blender till smooth. Pour into dry ingredients bowl and mix well. FOLD in chocolate chips.
Overfill muffin cups as the muffin will not really rise and add a few chocolate chips on top!

Bake 375 for 20-25 mins till toothpick comes out mostly clean.

Each week I meal plan SIMPLE breakfast and simple lunches to prep EASY on Sunday and eat for the whole week in this stage of life with 4 kids, work and upkeep of the house. If I dont prepare I SKIP EATING or eat off the kids plates! MOMS need fuel! So FUEL up! If you need help with meal planning or prep reach out and join one of my monthly MOM accountability groups where we reach our health and fitness goals together~!

Love it a LATTE

Have you ever just wanted to try out my Superfoods shake I always talk about?
In the 4 years I have been leading woemn to reach their health & fitness goals- I always get the question... Can I join your accountability group without Shakeology?

My Answer is THANK YOU for trusting me on this process because I want to be able to hand you the tools to help you be successful in reaching your goals as fast as you can creating HABITS that change your life. Once you see the changes and results by giving your ALL for 3-4 weeks your body will be forced to change and you will LOVE the results you FEEL INSIDE and out!

Happy Matcha Balls (Energy bites)

MATCHA madness at my house! I really enjoy the rich flavor of Matcha and it brings about this BLISS! They are JAM packed with Antioxidants and ENERGY! These balls are great on the go- BAG THEM UP after as they are addicting and limit yourself to 1 bag a day- they freeze great too! This recipe is so versatile you can add in hemp seeds, flax meal, oatmeal if you want!

What you need:

1 cup raw cashews (soak in water for an hour or two and drain longer you soak softer they are)
1 cup raw pumpkin seeds (soak/drain)
1/3 cup chia seeds
1/4 cup soaked pitted dates (drain)
4 TBSP of Matcha Powder (clean- Organic)
1/4 cup coconut flakes (unsweetened)
1/4 cup of unrefined coconut oil (melted, this will get hard when cold and help hold it together)
Squirt of maple syrup or honey (don't need alot as your dates are the sweetness)

Put everything in a food processor. Pulse and Blend well. Roll into balls and you can even roll around in the coconut flakes (I toasted them in these pictures) to give it a white (or brown) pretty coating!

Each batch I make tends to get better and better!

If you make them I would LOVE to see pictures #HappyMATCHAballs and tag me!

Ball Jar Lunch Asian Slaw

Anything I can prep and put in a jar to eat for lunch during the week on the go is a SCORE for me! I used to skip meals but planning ahead and taking less then an hour on Sunday to prep breakfast and lunch for the whole week has helped me keep my metabolism up and reach my fitness goals! I found this recipe from " mind over munch" on You tube and adapted it to my liking for ball jars! Here is the video

Makes 3 jars (I use wide mouth quart)

What you need:
For the dressing
1/4 cup Balsamic Vinegar
2 TBSP Braggs Aminos (or soy sauce)
1 TBSP Coconut Sugar (or honey)
2 TBSP Olive Oil
1TBSP Sesame Sesame Oil (or toasted Sesame Oil)
1 TSP ground ginger
1 clove diced garlic

12 oz bag of Rainbow Salad or Broccoli Slaw ( I like the chunks of Broccoli in the Rainbow Salad)
1 mango
1/4 cup of dried cranberries
Protein ( marinated fried Tofu, Grilled Chicken or prepared Quinoa )

I used Tofu it was in my frig, cheaper and less fat and calories but a good source of protein- TRY IT
To marinate and make Tofu...... I made a video in my private facebook group here
1) drain & SQUEEZE out the water from block of Tofu with a dish towel as much as you can.
2) crumble and fry the tofu in cast iron pan and drizzle olive oil, Mirin and Balsamic vinegar on it. fry it up nice and brown

What you do:

1) Mix the dressing first in a large bowl
2) peel and chop up the mango
3) add all the ingredients to the bowl with dressing, mix and add to jars! Done! Wahoo!!!

I found this recipe from " mind over munch" on You tube and adapted it to my liking for ball jars! Here is the video

Gluten Free Protein Packed Pumpkin Breakfast Bars (or Balls)

I love making 1 breakfast on Sunday for the entire week! It makes my crazy mornings so much less crazy- more calm and relaxing. As a mom of 3- I actually get to eat now!

This easy recipe you can make into bars or balls and bag up 5-6 bags for the week. My kids get the bars I get the balls, its easier to say who's are who's and "Don't touch Mom's!"

IT MAKES: 15 balls (3 balls each day for 5 days) AND 6 large bars in 8X8 pan (5 bars 1 to eat the day of cooking) or just one large 9X13 pan full
21 day fix container count
I count quinoa as a RED since I follow the vegetarian plan 1 yellow 1 red

otherwise 1 yellow

What you need:

1 can of Organic Canned pumpkin (not the pumpkin pie filling)
5 cups of Organic GF Rolled Oats
1 cup of uncooked quinoa made according to recipe
4 eggs
1/4 cup of Almond milk (or whatever milk you use)
1/4 cup honey
2 TBSP of vanilla extract
Several generous shakes of cinnamon & pumpkin spice (sorry I don't measure!)
3/4 cup of coconut sugar (or whatever sugar you use)

Maple syrup
dry roasted pumpkin seeds

*Optional: DATES - instead of sugar I use dates to add a little sweetness to my bars and add a little more honey. I cut up about 6-7 dates real tiny and add the bits in! This week I added both!

What you do:

1-Preheat oven at 375.

2-Cook quinoa according to recipe ( I make and do not rinse 1 cup quinoa in 2 cups of water to boil, cover then turn on low medium for 15 mins till I see little tails and water is gone then I remove from heat, remove the lid and stir and let sit for 5-10 mins)

3- Add all ingredients to a bowl and mix well.

4-Line pan/tray with wax paper ( or I cook my balls in silicone baking cups I got here on Amazon)

5- roll up half the mix into half dollar sized balls (15) line tray, add the rest of the mixture into your 8X8 pan lines with wax paper flaten and distribute in pan evenly

6-Bake balls and pan at 375 for 15 mins, check it and rotate balls then put in for another 6-9 minutes, balls come out first and then pan check with a toothpick. Stick the toothpick into the center and pull out if any of the bar comes out on the stick- put it back in for another 3-5 mins.

7- Remove from oven and tray drizzle maple syrup on the warm bars and sprinkle pumpkin seeds on top!

8- Bag them up for the week!

If you try them come back and post how they turned out and any tips or tricks you did to switch it up!

Raw Marinated Kale Salad

Summer Favorite! I eat this almost everyday it grows so abundantly in my garden. I use a ball jar and lid to make the marinade so its easy to shake and store remainder in frig. You can make this just before you plan to eat it or let the kale marinate overnight (I have ate it 2 day in too). I use all organic ingredients which I believe make a difference in the quality and taste!

marinated kale under halibut

Marinade

1/4 cup Extra Virgin Olive Oil
zest of a fresh lemon
juice from fresh lemon
2 cloves of grated fresh garlic (I use a fine cheese grater)
dash salt/pepper

SHAKE

Kale

Pull leaves off stems and wash. Use a salad shooter to dry the kale or lay out on counter. Once dry rip into smaller bite size pieces and put into large bowl with lid. pour some of the marinade on kale and use your clean hands to massage into the kale until each piece of kale is covered. Save remaining marinade. store Kale in frig till your ready to eat, you will notice it will wilt slightly the longer it sits so make a bunch!

My favorite toppings:
Feta Cheese
Goat Cheese
Flax meal (ground flax seeds)
chia seeds
any type of beans

Beachbody Health Bet

PRIZES and money motivate me to workout! How about you? Need a little motivation to work out? I BET this will get you pumped up and ready!

Have you ever hear of that DietBET thing where you PAY money to win money? Beachbody came up with something EVEN better! They are giving away over $1 million and you can automatically qualify to split a piece of the prize! All you have to do is participate in one of my support Challenge Group on my new fitness Tracker App and meet the in-app weekly tracking requirements each week during the Timeframe! September 5-October 2, 2016.

It’s that simple! If you track your progress during the qualifying weeks, you’ll get an equal share of the over $1 million cash prize.

Here’s exactly what you have to do to qualify:

1. JOIN: Click on this link and click GOING to the event or register by emailing me INSIDEoutFITclub@gmail.com with "ALL IN" in the subject line. You must be an active participant in a Challenge Group on the My Challenge Tracker app by September 5, 2016. Download the My Challenge Tracker App here.

2. TRACK YOUR PROGRESS: Use the app to log at least five Shakeology drinks with photos and three Beachbody workouts during all four qualification weeks.

3. QUALIFY: Log your Shakeology and workouts by 11:59 p.m. on the last day of each contest week:

Week 1: September 5–September 11
Week 2: September 12–September 18
Week 3: September 19–September 25
Week 4: September 26–October 2

4. CASH IN: Meet all the requirements and you’ll automatically win an equal share of the cash pot!

As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every Challenge Pack sold on TeamBeachbody.com between July 27 and August 31, 2016, up to $3 Million total. Click here to view details and official contest rules. There’s never been a better time to get healthy and fit! Who else gets motivated by prizes and FREE CASH?

Vegan Shepherds Pie

A hearty Vegan Shepherd's Pie that's loaded with veggies, corn savory lentils, tempeh and topped with fluffy mashed potatoes & Italian Panko! So flavorful and satisfying you won't miss the meat!

Serves: 6-8

Ingredients

FILLING

1 medium onion, diced
2 cloves garlic, minced
rinsed and drained 2 canned organic lentils
dash vegetable stock
1 block of any kind of tempeh
2 10-ounce bag frozen mixed veggies: peas, carrots, green beans and corn
Nurtional Yeast (optional to sprinkle on top of veggies for extra flavor)
Garlic powder (optional to sprinkle on top of veggies and tatoes for flavor)

MASHED POTATOES

3 pounds yukon gold potatoes, thoroughly washed
3-4 Tbsp vegan butter
dash of almond milk for mashed tatoes
Salt and pepper to taste
Italian Panko crumbs for topping

Instructions

Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.
Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add add desired amount of vegan butter (2-4 Tbsp), and almond milk and season with salt and pepper to taste. Loosely cover and set aside.
While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan
In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes
Crumble and add tempeh to brown
Add a pinch each salt and pepper. Then add lentils.
add the frozen veggies, stir, and cover to meld the flavors together.
Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
Place on a baking sheet to catch overflow and bake at 425 for 10-15 minutes, or until the tatoes and panko are lightly browned on top.
Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days.

What is a Challenge Group? Frequently Asked Questions

CHALLENGE GROUP FAQs:

What exactly does a challenge group involve?

A Beachbody challenge group is a private Facebook accountability group where participants follow a strict, healthy nutrition and exercise plan based on Beachbody programs (such as 21 day fix, P90X, Insanity, etc). We learn how to meal plan and share recipes and meal ideas. I share informative and/or inspirational posts daily. Overall, we have a friendly competition while having FUN!. Most importantly, it's a great way to start or continue your fitness journey and work towards your goals.

As your coach, I am here with you every step of your fitness journey, and will go through the program with you!

So Fitness + Nutrition + Support = Success Free Coach support makes all the difference in completing these programs!

How long does the challenge group last?

My groups last 28 days. The first week is a "prep and practice" week where we learn the basics. I encourage everyone to start easing into meal planning and daily exercise, while sharing a lot of informational posts to get you started. Then, during weeks 2-4 we start the friendly, 21 day competition portion of our challenge, where the daily requirements of exercise and following a strict meal plan begin.

What sort of results can I expect?

Everyone has different goals. Some may wish to just tone and feel better overall. Many participants want to lose weight. It's not uncommon for my challenge group participants to lose 10 pounds or more during the 28 days, while losing several inches. Let me know if you'd like to see some of my participants' before and after photos!

What if I want to lose more than just 10 pounds or have goals that will need more than 28 days?

The challenge group should give you the tools to succeed on your own after the group is complete. However, we can chat about getting you involved in another challenge group if you'd prefer. Many of my participants actually love their experience and results so much they continue the program. However, this is totally optional!

Sounds Great! What do I need to do to get started?

Let me know that you're definitely committed to the program.

To participate, you will need:

1) Beachbody fitness program of your choice

2) Shakeology in the flavor (or flavors) of your choice (a supply to get you through the month)

What is Shakeology?

Shakeology is a superfood meal replacement shake that is a vital part of the program. It contains adaptogens, antioxidants, amino acids, probiotics, and vitamins which help aid in immune support, improve digestion, curb cravings, and build lean muscles. It also has a good blend of macronutrients including protein. It is not a "weight loss" shake per se, but it has balanced nutrition and extra support beyond that of a protein shake, which definitely helps you obtain the fitness results you want! There are 6 different flavors to chose from: Chocolate, Strawberry, greenberry, vanilla, Vegan chocolate, and vegan strawberry.

How do I choose a fitness programs and what programs do I have to choose from?

First, keep your overall goals in mind: do you want to tone, lose a lot of weight, increase muscle mass? Also, you will need to take into consideration your fitness level and how much time you are willing to commit to daily exercise. Here is a comparison chart which looks at all of the Beachbody programs available:http://www.beachbody.com/category/fitness_programs/compare_fitness_programs.do

One of the best overall starting program is 21 day fix
https://www.youtube.com/watch?v=4f_3hBaHtH0

Ok, I picked a program and my Shakeology - how much does this all cost?

The BEST deal to get Shakeology with a Beachbody program is to purchase a "Challenge pack". This gives you a bundle deal where you will save money vs. purchasing Shakeology and the fitness program separately. The cost of challenge packs range from $140 - $200 plus, depending on which program you choose. Keep in mind thats getting 30 MEALS of Shakeology and an entire schedule of 30 min or less daily workouts. Plus, there is a money back guarantee!

GREAT! I'm IN!

Is there anything else that may help me improve my health or increase my results??

These are all OPTIONAL but I encourage you to consider trying at least 1 of them:

1) Shakeology boosts - Do you feel you need more energy, have issues with regularity (constipation), or have trouble getting your vegetables in? You may want to consider trying one of the new Shakeology boosts - focused energy, digestive health, or greens!

2) Beachbody performance line - These premium supplements are for those who really want to increase their performance. There is an energize formula to help give you added energy and endurance to complete your workouts, a hydrate formula to give you fuel for intense workouts, 2 different recovery formulas to help you build muscle and fight soreness, and a creatine blend to help you increase strength.

3) 3 Day Refresh - A nice add on to start or end your challenge. It's an intense, non-starvation cleanse where you eat fruits and vegetables with 3 shakes a day, with a daily fiber sweep drink also. It will help you lose a few pounds and inches fast. Also a good tool to get you back on track after you've made some poor diet choices (vacation, etc).

Whew! That was a LOT of information!! :)

One of the great things about Beachbody is there are a LOT of fitness products available to you and a LOT of different options! Since everyone has different goals and preferences there really is something available for everyone!

***So what is your next step??

Please let me know which options you would like - particularly with Shakeology, your fitness program, as well as other supplements or products. If you need help choosing which program you would like, or have ANY questions, I would be happy to help!! I started as a customer myself (I started with the 21 day fix) and understand you may have some hesitation or be skeptical about starting this program ( I know I was). But I can reassure you that it will be the BEST investment you've made for yourself, and your health!

I can then refer you directly to my personal website, or send you an invoice via email.

Can't wait to start working with you and assisting you on your fitness journey!

Take Care!

Chia Seed Pudding

Ball Jar Dessert for Breakfast ALL week in less then 5 mins PREP
►Dairy Free
►Soy Free
►Vegan
FULL of natural SWEETNESS!!

.¤¸¸.•´¯`•.¸•..>--»Strawberry Banana Cream Chia Seed Pudding
It took me less then 5 mins to make 6 wide mouth pint jars for the week!

Each morning I wake up, Shake the jar up and throw on some unsweetened coconut flakes, diced strawberries and bananas on top! To switch it up next week I'll do blueberries/blackberries and cream!

Then I do my ball jar Lunches and pair it with my After workout Snack Shakeology- I have 6 days of the week meal prepped and planned within 10 mins! Just have to plan a few dinners and MEAL PREP does not take a long time!

In each WIDE mouth PINT jar

1 1/4 cup of Almond or Coconut milk (I used vanilla Unsweetened Almond)
1/4 cup chia seeds
2 TBSP of raw honey
2 tsp of vanilla extract

SHAKE SHAKE SHAKE
Then refrigerate up to 4 hours or overnight
shake again in the AM and add on diced strawberries, bananas, and coconut unsweetened flakes in the am!

Dairy Free- Soy Free Creamy Ranch Dressing

I missed Ranch for so long since I started only eating dressing I made from Scratch but a friend asked if I could make a yummy easy ranch so here it is! Kid tested and Mom approved!

5 servings- 2 tbsp a serving- 1 orange container

Ingredients:

½ cup (soy free) Veganaise

¼ cup almond milk or coconut milk

1 ½-2 tsp garlic powder

1 ½-2 tsp onion powder

1tsp of celery powder

1tbsp. Dried parsely

Salt to taste

Blend in blender or just shake up in jar- If you like it creamier add more milk

What is Mommy & Me PlayFIT?

I get this question all the time so let me explain!

I know its hard to workout with kids & babies running around. I'm a mom of 3 littles so MOST of the time I get up before they do to get a quick 20-30 minute EFFECTIVE workout and I'm rip roarin and ready to be SUPERmom!

At playFIT its an always FREE "Beachbody Fit Club" where we can bring our kids to a safe large space and workout with other moms. I will teach you tips and tricks to working out with kids and have FUN doing it creating a healthy lifestyle and fit family!

Each week we rotate doing different Beachbody workouts like 22 min Hardcorp, CIZE, 21 day fix and many more.

IS it for beginners? There is always a modifier so its really perfect for any fitness level. Plus, our kids will be involved at some points they want attention so there is no strict regimen or you won't be feeling out of step or sinc with the others!

How long is it? Since we rotate each week doing different programs they will vary from 22 minutes - 45 minutes. Plus, we tend to add in an extra 8-10 ab workout for more fun!! 1X a month we will taste test Shakeology & other healthy recipes! I try to bring snacks & organic lollipops for the kids to keep them occupied!

Is it just for moms? No- its open and welcome to any moms, dads, grandmas or just Women in general. You do not have to have children or children with you to attend.

Do I have to buy something? NO- heck no- PlayFIT is free and always free, don't ever feel you ever have to buy anything ever in order to come. I have a RELENTLESS passion to help moms create healthy habits so they can be STRONG bursting with energy to care for the family God gifted them with living Life as He fully intended you to live- HEALTHY! You must however REGISTER & sign waivers for your safety and mine.

*How do I register? You sign up to make me your FREE Beachbody Coach HERE and then ALSO sign a waiver when you arrive at PlayFIT.

What if I have a baby that is too small to play with the other kids? Can I babywear during this workout? I will show proper modifications for those mamas that wish to wear their babies while they workout! Never worn your baby before? We can get you something that will work for you and I can connect you with a Mama that will teach you all about babywearing!

Do I need any equipment? Some weeks we use nothing but our own body weight (and babyweight) others we may need mats, or weights which will be announced in the Facebook Group along with what workout we will do. Please request to join that group. I also have a box filled with extra equipment so if you need to just grab the kids and run out of the house that early then do it!

Where do you meet and what time?
We meet upstairs at the Neffs UCC church & preschool in North Whitehall/Neffs area at 9:15am. We start the workout promptly at 9:20am!

Can I bring a friend? Yes please do! Share with them
the facebook Event invite, this blog post and ask them to register prior! Also let them know to expect a friend request or email from me- Coach K-Lee!

"Workout Wagon" We have this at PlayFIT and its great to make one at home. You only pull out the workout wagon when mommy works out so the toys are fresh and exciting. Make sure you put them away as soon as you workout ends.