Thursday, January 30, 2014

Healthy Cookie Dough Soft Serve "Ice Cream"

I made this yesterday it was pretty yummy! I have made Banana "ice cream" quite a few times. But, this "Cookie Dough Soft serve" recipe is pretty yummy! Since I am loving this Cookie dough almond/coconut butter from You Fresh Naturals I decided to give it a try.

What you need:
*1 frozen banana- when my bananas start to go brown I un peel them, slice them and put them in a baggie in the freezer. Great to use for smoothies or banana ice cream.
*Put a can of Coconut milk in the fridge overnight. This "Native Forest" is the best brand. It's organic and the can is BPA free. (I found this at my local grocer). When it sits in the fridge the cream on top will get thick. I only like to use about 1/2 of that thick part in my "ice cream." Can use the rest of the milk in smoothies or other recipes.
*2 TBS of Cookie Dough Almond Coconut butter from "You fresh Naturals." (You can also add any other ingredients that you like or just use what you have on hand. Natural Almond butter or other nut butter, other frozen fruits, etc. This Cookie dough nut butter just makes it "Cookie dough soft serve");) it's dreamy!

Put all ingredients in a food processor and blend until smooth and creamy! That's it. I ate some of it and then put the rest in a bowl in the fridge.  It kept its creamy texture fine in the fridge all day.  It's like a creamy yogurt. Yummy and Healthy!!

Do you make Banana "Ice cream." What's your favorite mixture?

Turkey Meatballs

These turkey meatballs and boiled eggs are just a couple of the things I like to make while food prepping at the beginning of the week. My kids like these turkey meatballs for dinner and I also love to have the leftovers to throw on salad or just for a quick grab of protein anytime. This is the recipe that I have made up and what my family loves.
(You can also add seasonings like Italian seasonings or whatever you like, have them with spahetti sauce on zuchinni noodles etc. Be creative! )

Turkey Meatballs
this recipe makes about 55 1 1/2 inch meatballs so you can have plenty leftover or you can just divide the recipe in half if you don't want that many.

3 lbs ground turkey (I use Jenni-O Lean)
2 TBS onion flakes (can also use 1/4 cup or so of chopped onion)
2-3 celery stalks finely chopped
2 tsp minced garlic
1 tsp salt
1/2 tsp pepper
2 tsp garlic powder
1 tsp onion powder
2 eggs
1/4 cup chicken broth

Mix all ingredients together in a bowl. May have to use your hands to get it mixed well. Eeeek! ;) Roll into 1 1/2 to 2 inch balls and put on greased cookie sheet. I used 2 cookie sheets. Cook each cookie sheet at 350 for 35 minutes. Enjoy! Store leftovers in air tight container in the fridge.

Thursday, January 23, 2014

Gluten Free Grains & Preparing Perfect Brown Rice

If you are going to eat grains to add some carbohydrates to your diet there are a few that are recommended over others. You can get so many nutrients, vitamins and minerals from fruits and veggies, much more nutrients than you can with grains. Fruits & veggies should should be your first carb choice, veggies 1st, fruits 2nd.  Make sure you are getting plenty of those.  Fill up your plate!! I recommend anybody willing, to do atleast 30 days of Paleo or Whole30 type diet to clean and detoxify your body. Then you can start adding things back in (add things one at a time then wait 4 days to see what effect it has on you) to see what you tolerate including full fat and raw dairy, gluten grains (I wouldn't recommend anybody add gluten back in there diet), gluten free grains & legumes.

I can tolerate minimal amounts of gluten free grains and legumes.  When I say gluten free that doesn't mean go buy any item that is labeled "gluten free."  I know you see a lot of that these days.  But, just because it says "Gluten Free" DOES NOT mean it's healthy.  The most natural and least processed sources the better. Read the labels!! The least processed and safest choice of carbohydrate souce other than fruits and veggies are listed here. These are all naturally gluten free, but it's always safest to buy "Gluten-free" if you can because there is also chance of cross contamination.

Best Whole Grain carbs: (organic if possible)- Amaranth, Barley, Beans (pinto, black, kidney), Buckwheat, Bulgar, Lentils, Millet, Oatmeal (Steel Cut-best, rolled/old fashioned-second best, quick oats- 3rd choice), Organic Popcorn, Potatoes (Baking, New, Red, Sweet Potato, Yam), Quinoa, Rice (Basmati, Brown, Wild, there are also Brown rice pasta choices), Rye, & Spelt.
Corn tortillas and corn may be ok to try.  Not the most nutritious at all but an option.

Ezekial bread by "food for life" may be tolerated, they do have gluten free options. It is sprouted whole grain bread which is the safest form to digest. It is usually found in the the freezer section at the store.

If you haven't had grains in a while when you start adding them you will probably bloat.  This is because they absorb more water than other foods.  If the bloat is painful and uncomfortable and does not go away after trying these grains a few different times then it may not be worth it for you. A lot of people have success with soaking and sprouting other grains as well because it makes them easier for the body to digest. May be worth a try.

I like to keep most of my carbohydrate choices in the beginning of the day and keep it leaner and cleaner with lots of veggies towards the last part of the day and night.  Once in a while I may have some starchier carb choice like sweet potato, quinoa or brown rice at night.  I only do maybe 1/4 cup, 1/2 cup at the most anytime I do have gluten free grains. They do still cause me to bloat but not pain or other symptoms from them if I keep it small amounts.  I am slowly trying to balance some of these other carb sources that I tolerate into my diet. Just a little here and a little there to see if my body adjusts.  If it doesn't eventually adjust and continues to bloat it may not be worth it to me.  I feel super good with out them, just trying to get some more carb choices for life you know. My favorite choices are Gluten free & organic steel cut oats, Quinoa, brown rice & Black beans. With a diet full of lean proteins, veggies & fruits as your main carb source, nuts, seeds and other Healthy Fats, adding in some gluten free grains may round out a nice clean eating lifestyle for you as long as you tolerate them!

Perfectly Cooked Brown Rice

Now on to the best way to cook Brown Rice! My family use to hate brown rice.  I tried using my rice good.  It came out hard and crunchy like. When I started cooking it like this it turns out so good every time.  My family now prefers this rice over white rice. Yay! Success!

Bring a pot of water to boil like you would for pasta.  Add your rice 2 cups or so, give a little stir.  Then set your heat to medium, let rice continue to cook at a constant slow boil for 30 minutes.  Stir every 5 minutes or so.  Do not cover. After 30 minutes, turn off heat, drain your water, add rice back to the pot & put on stove top, stir to fluff and cook out the rest of the water.  Can add a small amount of grass-fed butter, salt & pepper. That's it! Perfect Brown Rice! Brown Rice is a great thing to cook in bulk at the beginning of the week or on the weekend in your food prep.  Then you can grab a portion out when you need it.

Do you tolerate grains?? Have you tried this method to cook Brown Rice?
Have you gone Paleo and then had any success adding grains or other carb sources back into your diet? I'm still on the fence about it....

Tuesday, January 21, 2014

Pork Carnitas

*Farmland boneless Pork shoulder Meat for carnitas (this is what I used and found the recipe on the back)
*2 tsp black pepper
*2 tsp onion powder
*2 tsp garlic powder
*1 1/2 tsp salt
*1/2 tsp oregano
*1/2 tsp dried cliantro leaves
*1/4 tsp cumin

Preheat Oven to 325. Mix all seasonings together, spread meat in a single layer 13x9 pan, coat thoroughly with seasonings. Cover tightly with foil. Cook for 1 1/2- 2 hours, until tender. Uncover and cook 15-20 minutes more until outside of meat is a little crispy.
Make a pork salad with lots of veggies, serve in lettuce leaves like a taco or eat meat plain with a side of your favorite veggies! This meat is tasty!!

Friday, January 10, 2014

Almond Joy Bites!

It's the weekend! My family always wants a treat after dinner and I'm always on the look out of good ideas to make that we will all like and that are healthier. These are super easy, fast and everybody loved them!
Treats are treats, always eat in moderation ;)
What you need: Dark chocolate chips, unsweetened coconut flakes, raw almonds, sea salt if desired
*"Enjoy" Chocolate Chips- Love these! Can also usually find them at a whole foods store and some grocery stores.
*Unsweetened Coconut Flakes- find these at a whole foods store or sometimes at your local grocery store- I love Tropical Traditions (I also get my coconut oil from them, they often have sales too)
Raw Almonds- the only ingredient should be Almonds, a little added salt is ok. I often get mine in the baking aisle with the other nuts.


1)Melt about 1 cup of your dark chocolate chips on stove top, they melt fast, stir consistently until fully melted
2)Line a cookie sheet with parchment paper or non stick liner
3)put a small dollop of melted chocolate every couple inches on cookie sheet
4)Add about 3 almonds on top of chocolate
5)put another small dollop on top of almonds and sprinkle with coconut flakes and pinch of salt if desired.
Put cookie sheet in fridge for a few minutes until hardened and Enjoy!!

My kids are begging me to put these in their lunch boxes for next week! :) You can make a bunch and store in an airtight container in the fridge to grab when you are dieing for a treat, just don't eat the whole container...don't say I didn't warn you! ;)


Thursday, January 2, 2014

5 Steps to Make a Lasting Change!

Most people are afraid of change, changing our nature is hard.  Habits that are naturally engrained in us is hard. So, some people feel like they fail and then they give up. For one thing, you must NOT be so hard on yourself AND don't make so far fetched goals that are almost impossible to do. However, if you make the goal and you truly want it for a good reason then you can do it! You can not always make changes alone, sometimes you do need the help!  But, you CAN change your behavior and your very desires can change if it's truly what you want!

So, How do you Make a Lasting change? How do you keep your New Year's Resolutions?

Well, if you even want to improve yourself then that is great step. Those who say they don't care to make Goals for themselves are afraid.... afraid of change, afraid of rejection, afraid of failing, afraid of starting!

To make a lasting change.....
1. Figure out your weaknesses, figure out what needs to be changed.
     *What do you want to accomplish in 3 months? In 6 months? When it's this time next year what things are you going to be proud of accomplishing?

2. COMMIT to changing no matter how easy or hard it may be.

3. Make a Plan of how you will accomplish it.
   *Make SMART goals, ones that are
      Specific- clearly define it and write it down and/or share it with others.
     Measurable- for example you cannot just say "I want to look better." You need to be more specific, "I           want to reduce my body fat by 5% in 12 weeks."
     Attainable-the right mix of challenging but not extreme.  You want to challenge yourself enough to grow         as a person.
     Realistic- You need to be both willing AND able to work! You have to truly believe that you can                 accomplish the goal you are setting.
     Timely- A goal should always have a specific date of completion. It should be realistic but not too distant       in the future.  Make goals every so often and decide little steps (things you can do tomorrow and each          day) that will help you reach your big goals.  Every little step in the right direction helps you reach a goal!!

4. Ask for support- friends/family or join a support group.  Studies show that this is a crucial step, even if you feel like you can do it on your own.

5. Follow Through!! Tell yourself you can't just begin, you must finish!! And you will!

                     “Stick to your task ’til it sticks to you; beginners are many, but finishers are few. Honor, power, place and praise will always come to the one who stays. Stick to your task ’til it sticks to you; bend at it, sweat at it, smile at it, too; for out of the bend and the sweat and the smile will come life’s victories after a while.” Enjoy more from Thomas S. Monson

I can't remember the exact statistics of people who make resolutions, but it went something like this.  About 70% of people make resolutions.  About 80-90% stick to them for the first week.  Only about 50% make it for 6 months and 40% keep it for the whole year.

Why can't you be in that 40%??? Make that number bigger! YOU CAN!

                                belive, obey and endure +++For more quotes on #inspiration and #motivation, visit

So, what are some of your Goals this year???

*Do you want to finally get in shape or Eat Healthier this year? Check out my 12-Week Workout Plan +Nutrition Guide.  It also comes with that full group support that is so crucial for success.
or Join a local CrossFit Gym!

*Do you want to save money?
Look at this cool idea.  Save just $1 every week and see how much you can save this year!!

My 52 Week Savings Plan

This Link also has some great FREE Financial Calendar Printables.

*Do you want to get more Organized & Keep your House Clean? See one of my super popular posts that I wrote a couple years ago, "House Cleaning Organization." I'm going to stick to it this year!!!!
"Clean Mama" also has a great idea HERE.

You can also Download these Super cute Goal making and fun printables from my friend over at One Willis Family and get the whole family in on the New Years Resolutions.

Make 2014 your year! You got this!! ;)

Wednesday, January 1, 2014

12 Week Transformation!!

I am so excited and proud to have my 12 week program ready to purchase!! I am determined to help you get in the best shape of your life and reach your goals for 2014!! I am giddy thinking about helping you transform your body!! I know you will love this 12 week body sculpting program and truly get results with it and my help.

If you are looking for a good workout program & want to get in shape this year then this is for YOU!

{If you are local to me and are interested in CrossFit or Personal Training in person then contact me for more info!}

The Workouts
This program focuses on strength training sessions and incorporates Cardio options as well.  You will also have the option of joining my private Facebook group with full support for as long as you want it with video links/explanation of movements and a HIIT WOW (workout of the week) given every week for a great Cardio option, plus full support and motivation.  I will also be available for any questions through email, the private FB group or through Private message on my FB page.

Phase 1 includes 3 days of Strength training each week- circuit style for a full body workout each session. Plus cardio options given.
Phase 2 includes 3 days of Strength training sessions each week- circuit style w/ super sets for a full body workout & 2 circuits per session + cardio options.
Phase 3 includes 4 days of Strength training body part training sessions each week- circuit style with 3 circuits each session + cardio options.

What you Get- You wil receive a full 50 page PDF that you can save to your computer or print out + the Nutrition Guide- 17 pages of Nutrition Help.  The Workouts are all laid out for you, you can print out each day to take with you to the gym or keep track at home while you are doing it. You also can be added to the private Facebook group for on-going support for as long as you want it! If you follow the program as it details, you will get healthier, feel better, get on track with Nutrition and transform your body and your life!

This Program is geared toward doing it At Home but most definintely can be done in a gym where plenty of equipment is available. You will need a little bit of equipment or things around the house to fully do all the workouts as explained. If you do not have access to these things I can give you suggestions as to what else you can do.

Stability Ball- 65 cm recommended
Dumbbell Set- up to 40lbs (combined total) recommended
Resistance Bands- these come in different tensions, Medium or a variety is recommended
Jump Rope
Sturdy Boxes or Steps to jump on or step up on
Optional: Weight Bench
Optional: KettleBell
Optional: Barbell w/ plates

This will also come with my Nutrition Guide for FREE with lots of tips for success!! 

*Do you need a workout program that you can follow with Nutrition guidance and full support?
*Are you unsure of what to do when you get to the gym?
*Do you want great options for days that you can't make it to your normal scheduled workouts or for great cross training options?
*Do you want to get in shape this year?
*Do you want to have group support & finally finish a workout program that you started?

If you answered YES to any of these questions then THIS PROGRAM is for YOU!!

$29.95 SALE
 This program is for Men and Women! Get your significant other to do it with you too!

Let me know if you have any other questions!
I can't wait to see you transform your life & to finally feel Healthy and Fit!


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