Tuesday, January 6, 2015

Apple Cinnamon Overnight Oatmeal

Okay...so truth be told when I first heard of eating oatmeal that wasn't cooked AND cold, I was very skeptical to say the least!  I always think of oatmeal as a warm, filling breakfast particularly wonderful in the winter months--boy does it get cold in Upstate NY!! 

I decided to put the skepticism aside and give it a shot, and am I glad that I did!! This is a wonderful breakfast that can be prepped the night before and is a great grab & go if you're mornings are as busy and as hectic as some can be!!

To create this delicious breakfast, you will need the following:
  • Half Pint Mason Jar
  • 1/4 Rolled Oats (NOT instant oats, they will have a chewy texture)
  • 1/4 Cup Greek Yogurt
  • 1/3 Cup Almond Milk
  • 1 1/2 tsp. Organic Chia Seeds
  • 1/2 tsp. Cinnamon
  • 1 tsp. Raw Honey
  • 1/4 Cup Unsweetened Applesauce  
In your half pint mason jar, combine your rolled oats, greek yogurt, almond milk, chia seeds, honey and cinnamon. Put the lid on and give it a good shake to mix. Once it's mixed well, take the lid back off and add your applesauce. Shake it up again for good measure and stick it in the fridge overnight to chill...that's it!!

In the morning when you're ready for breakfast, give it a good stir and ENJOY!!!

I would love to hear your feedback!!  Be sure to friend me here on Facebook if we aren't friends already to let me know what you think!! :)



Saturday, July 19, 2014

The Truth

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.”  Anxiety can come from no place in particular and be 100% out of the blue.  A lot of times, people who are overcome with this feeling find that there isn’t always a reason for them to be anxious; it just comes and as much as they would like to, they have absolutely no control over it.

A panic attack is defined as “a sudden feeling of acute and disabling anxiety.”  You see, this is a direct result of your anxiety…if you didn’t know that already! Often times, panic attacks can leave you feeling out of breath, claustrophobic, unable to feel okay in your own skin, in tears over the huge amount of anxiety you’re feeling, alone and in a dark place.  

What you may not know about me is that I struggle with anxiety and as a result of that, deal with sporadic panic attacks.  I can’t speak for all people who deal with this, but from my personal experience I can tell you that anxiety can be prompted by a variety of things, but often time just comes out of nowhere.

This last week left me feeling over anxious for no reason in particular.  Everyone deals with their anxiety in different ways.  Over the past 7 months when I’m faced with anxiety, I have tried my best to turn my focus to my fitness, my nutrition, my overall mental well-being and my Beachbody family to distract my brain from wandering into those dark places.  This week, I really needed to just step back from everything and most everyone-- do some soul searching, reinvent my “why” as it is always changing, work on my goals and reignite my fire and desire within to do what I really love to do…helping others!

I share this with you not because I’m looking for pity and not because I’m making excuses. I share this with you because this is who I really am.  Because I understand what that internal struggle is like.  Because I care enough about you to let you know that I’ve been there before. And that dark and scary place you feel like you can’t escape from sometimes, still haunts me to this day.  Not everyone will understand what this struggle is like but let me tell you, I get it!

I’m feeling so much more refreshed then I was just a few days ago. So, it’s time to get back on the bandwagon, press play and go CRUSH some goals before my Summer vacation is over!!  If I have done nothing more than let you know today that there’s someone else out there who knows your struggle, then I can most certainly say it’s been a successful day. You are NOT alone, I’m here for you!

Until next time, my beautiful friends!

Joany

Friday, June 27, 2014

Apple Crisp

Apple Crisp


Total Time: 1 hr. 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings
Ingredients:
4 cups peeled, sliced apples
2 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats
¼ cup finely chopped raw walnuts
Preparation
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Nutritional Information (per serving):
Calories: 168
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrate: 29 g
Fiber: 3 g
Sugar: 17 g
Protein: 3 g


P90X/P90X2 Portions (per serving)
1 double snack

P90X3 Portions (per serving)
1 fruit
½ carb
½ fat

Body Beast Portions (per serving)
1 fruit
½ starch
1½ fat

21 Day Fix Portions (per serving)
½ yellow container
1 purple container
½ blue/orange container

Easy Mini Pizza

Easy Mini Pizza


Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 2 servings
Ingredients:
1 (6-inch) whole wheat tortilla
2 Tbsp. tomato sauce, no sugar added
2 Tbsp. chopped fresh basil
¼ cup sliced mushrooms
2 oz. broiled chicken breast, boneless, skinless, chopped
¼ cup shredded part-skim mozzarella
4 slices medium tomato
Preparation
1. Preheat the oven to 400° F.
2. Place tortilla on baking sheet. Bake for 2 to 3 minutes, or until lightly toasted.
3. Spread tortilla with tomato sauce; top with basil, mushrooms, chicken, cheese, and tomato slices.
4. Bake for an additional 4 to 5 minutes, or until cheese has melted.

Tip: For a gluten-free version use a spelt or brown rice tortilla. For a vegetarian version eliminate the chicken and use soy cheese.


Nutritional Information (per serving):
Calories: 146
Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 33 mg
Sodium: 303 mg
Carbohydrate: 10 g
Fiber: 1 g
Sugar: 2 g
Protein: 15 g


P90X/P90X2 Portions (per serving)
½ carb/grain
½ dairy
½ vegetable

P90X3 Portions (per serving)
½ protein
1½ carb
½ fat

Body Beast Portions (per serving)
1 starch
½ vegetable
1½ protein

21 Day Fix Portions (per serving)
½ green container
½ red container
½ blue/orange container

Saturday, June 21, 2014

Frozen Yogurt Cupcakes

Frozen Yogurt Cupcakes



Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each
Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)
 Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.
6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):
Calories: 63
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 24 mg
Carbohydrate: 9 g
Fiber: 0 g
Sugar: 8 g
Protein: 7 g


P90X/P90X2 Portions (per serving)
1 single snack

P90X3 Portions (per serving)
½ carb/grain
½ protein

Body Beast Portions (per serving)
1 protein
½ fruit

21 Day Fix Portions (per serving)
1 yellow container

Heather's Roasted Cauliflower Mash

Heather's Roasted Cauliflower Mash


Heather's Roasted Cauliflower Mash

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 45 min.
Yield: 8 servings, ¼ cup each
Ingredients:
1 (2-lb.) cauliflower, cut into small florets, discard stem
4 tsp. olive oil
1 tsp. sea salt
¼ tsp. granulated garlic (optional)
2 Tbsp. low-sodium organic vegetable broth
Preparation:
1. Preheat oven to 400° F.
2. Wash cauliflower and pat dry.
3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. 4. Season with salt and garlic.
5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
6. Place in food processor; add vegetable broth. Pulse until smooth.
Nutritional Information (per serving):
Calories: 46
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 319 mg
Carbohydrate: 5 g
Fiber: 2 g
Sugar: 2 g
Protein: 2 g


P90X/P90X2 Portions (per serving)
1 vegetable

Body Beast Portions (per serving)
2 vegetables

Thursday, June 12, 2014

Chicken and Pear Salad

Chicken and Pear Salad


Chicken and Pear Salad
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
1 Tbsp. extra-virgin olive oil
2 Tbsp. balsamic vinegar
1 tsp. raw honey
6 cups fresh spinach
8 oz. cooked chicken breasts, boneless, skinless, chopped
2 medium pears, peeled, sliced
¼ cup chopped raw walnuts
1 oz. crumbled feta cheese
Preparation:
1. Combine oil, vinegar, and honey in a small bowl; whisk to blend. Set aside.
2. Place spinach, chicken, pears, and walnuts in a large bowl; mix well.
3. Drizzle salad with dressing; toss gently to blend.
4. Divide evenly between 4 plates; sprinkle evenly with cheese.

Nutritional Information (per serving):
Calories: 264
Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 55 mg
Sodium: 160 mg
Carbohydrate: 19 g
Fiber: 4 g
Sugar: 12 g
Protein: 21 g


P90X/P90X2 Portions (per serving)
½ protein
1 vegetable
1 fat
½ fruit

Body Beast Portions (per serving)
1 protein
2 vegetables
2 fats
1 fruit