We had a great time this morning at our “Heart to Heart” seminar, thank-you for all who came out and made it such a great event.
Special thanks to Amy Troy of Chichester Massage for an amazing session on couples massage. I know all our couples were grateful, but especially those clients who cranked the burpees yesterday! Amy taught us proper technique, what areas to avoid, and how we as couples can de-stress and just feel better. Loved it!
Also a special shout out to coach Nancy for putting together a live “Cooking with the Carlson’s” demo. She showed us how to make a variety of quick breakfasts as well as some options for putting dinner together in less than 10 minutes. Great info, and as a bonus we have included the recipes from the seminar at the end of this post.
We also had a brief discussion on how critical support is as we seek to reach our body composition, performance and health goals, particularly from those who are close to us. The audio is about 13 minutes long, and is a little scratchy until the 5:23 mark, but I think you will find it worth the listen.
Click Here To Listen To Our “Heart to Heart” Chat
P.S. We didn’t get too many pictures because we were having too much fun with the massage!
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Recipe Book
Oatmeal Icing
- ¼ cup plain yogurt
- 1 scoop (UMP) Vanilla Protein Powder
Mix ingredients together and add to top of your hot oatmeal with your favorite fruit.
Yummy For My Tummy Crock Pot Oatmeal
- 2 cups Old Fashioned Oats (You can also use Steel Cut oats)
- 6 cups water
- Cinnamon (optional)
Put the oats and the water, along with anything else you want to add to the mix in the crock pot, turn on low, and go to bed thinking about what a great breakfast you’re going to have.
It comes out very creamy from the slow cooking. Serves 4
Pumpkin Pecan Shake
- 1/4 cup Natural Pumpkin Puree
- 1 scoop Vanilla Protein Powder
- 1/8 cup Raw Pecans
- 1 tsp. Pumpkin pie spice
- 1 Cup of Ice (or add to taste)
- 1 Cup of “Calorie Countdown Fat-Free Milk”
- 1 tsp. vanilla extract
- 2 Tbsp. Flax Meal
- Optional- Add splenda or stevia to taste
Put the ingredients in a blender, blend away, pour into a glass and enjoy. If you like a thinner consistency, feel free to add a bit of water. Sprinkle with Pumpkin Pie Spice for added flavor.
Spinach Protein Shake from Melissa at The Road Crew
- 1/8 cup frozen blueberries
- 2 cups spinach, raw
- 1 serving vanilla whey protein powder
- 1 cup water
Mix altogether in a blender until smooth! Enjoy!
I added extra spinach and ice. There was more than 2 tall glasses worth. I think next time I will add two scoops of protien and call it 2 servings. Kale can be substituted for the spinach and strawberries for the blueberries.
Crock Pot Recipes
Beef
Savory Beef Roast
- ¼ cup Worcestershire sauce
- 2 Tablespoon ketchup
- 2 Tablespoon soy sauce
- 2 Pounds boneless beef bottom round
- ½ cup chopped onion
Combine first three ingredients and pour into crock pot. Place meat in and turn to coat. Sprinkle onion on meat. Cover and cook on low for 10 hours or on high heat for 5 hours.
Sirloin Tip Roast with Horseradish
- 1 teaspoon salt
- 2 teaspoon garlic powder
- ¾ teaspoon oregano
- ¼ teaspoon basil
- ½ teaspoon pepper
- 1-4pound boneless beef siroin tip roast, cut in half
- ½ cup beef broth
Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.
Peppered Beef
- 2 pounds lean beef round steaks, sliced thin
- 1 large green pepper, sliced thin
- 1 large red pepper, sliced thin
- 1 medium onion, sliced
- 1 cup beef broth
- 2 Tablespoon soy sauce
- ½ teaspoon ginger or a teaspoon freshly grated
- 2 garlic cloves, minced
- 1 teaspoon Worcestershire sauce
Place onion and peppers inside crock pot. Place meat in criss cross patterns in pot, avoiding stacking meat directly on top of each other. Combine remaining ingredients and pour over meat. Cover and cook for 8-10 hours on low or 4-5 on high.
Beef Fajitas
- 1 ½ pound beef flank steak, cut into 6 even portions
- 1 cup chopped onion
- 1 large green pepper, cut into ½ pieces
- 2 Tablespoon jalapeno peppers, can used canned
- 1 Tablespoon chopped cilantro
- 1-2 cloves garlic, minced
- 1 ½ teaspoon chili powder
- 1 teaspoon coriander
- 1 14 ounce can stewed tomatoes, do not drain
- Shredded cheddar cheese optional
- Salsa, optional
Combine steak, onion, pepper, jalapeno, cilantro, garlic, chili powder, and coriander in slow cooker. Stir in tomatoes.
Cover and cook on low heat for 8-10 hours or on high 4-5. Using a slotted spoon, place on a bed of lettuce and sprinkle with cheese and salsa.
Pork
Salsa Style Pork
- 1 pound pork loin, cut into one inch cubes
- 1 20 ounce jar of salsa
- 1 4 ounce jar of diced green chilis, drained
- 1 15 ounce can of black beans, drained
- 1/2 cup shredded cheddar cheese
- Chopped fresh cilantro (optional)
Combine pork loin, salsa, chilis, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.
Three ingredient pork chops
- 4 pork chops, ½ inch thick
- 1 15 ounce can vegetarian chili
- 1 14 ounce can stewed tomatoes, do not drain
Combine all ingredients in crock pot in order listed. Cover and cook on low heat for 7-8 hours.
Pork Chop with Pepper Tomato Sauce
- 4 pork chops ½ inch thick
- 3 cups Onion and Peppers cut up
- 1 14 1/2 ounce can stewed tomatoes
- ½ cup ketchup
- 2 Tablespoon cider vinegar
- 2 Tablespoon Worcestershire sauce
- 1 Tablespoon lemon juice
- 2 Tablespoon cornstarch
- 2 Tablespoon cold water
Combine all ingredients except cornstarch and water in crock pot. Cover and cook on low heat for 5-6 hours. Combine cornstarch and water in small bowl. Add to crockpot and stir to mix. Cover and cook about 30 minutes more.
Peppered Pork
- 2 pounds boneless pork loin, cut into strips
- 2 Tablespoon chicken broth
- 2 peppers, sliced, a variety of colors is best
- 2 cups fresh mushrooms
- 1 8 ounce can of tomatoe sauce
- 1 ½ teaspoon white vinegar
- 2 Tablespoon Worcestershire sauce
Combine pork strips, broth, peppers, mushrooms, tomatoe sauce, vinegar, and Worcestershire sauce in crock pot. Cover and cook on low heat for 6-8 hours.
Turkey
Herbed Turkey Breast
- 2 onions, thinly sliced
- 2 cups chopped celery
- 12 baby carrots
- 4 garlic cloves, minced
- 1- 4 pound boneless turkey breast
- 1- 14 ounce can of chicken broth
- 1 Tablespoon rosemary
- 1/8 teaspoon sage
- 1/8 teaspoon thyme
- 1/8 teaspoon marjoram
- 1/8 teaspoon oregano
- 1/8 teaspoon pepper
Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.
Vegetable- stuffed Turkey breast
- 1 6 ½ pound bone in turkey breast
- 1 green pepper diced
- ½ onion, diced
- 1 bay leaf
- ½ teaspoon pepper
- ½ cup chicken broth
Place vegetables and bay leaf in body cavity of turkey. Place turkey breast in slow cooker. Sprinkle with pepper. Drizzle chicken broth over turkey. Cover and cook on low heat for 7-8 hours.
Chicken
Crock Pot Chicken Cacciatore – From Robin at Ladies 9 AM
- 2 pounds boneless, skinless chicken, cut into bite-size pieces
- 1 cup mushroom, sliced (fresh, frozen or canned)
- 1 cup green peppers, sliced (fresh or frozen)
- 1 cup onions, chopped (fresh or frozen)
- 1 large garlic clove, minced
- 1 Tablespoon canned tomato paste
- 14 1/2 oz canned crushed tomatoes, fire-roasted
- 3/4 teaspoon dried oregano, crushed
- 3/4 teaspoon salt, divided
- 1/4 teaspoon pepper
Place chicken in a 3- to 5-quart slow cooker. Add mushrooms, green pepper, onion, garlic, tomato paste, tomatoes and juice, oregano, 1/2 teaspoon of salt and black pepper.
Cover slow cooker; cook on high heat for 5 to 6 hours or on low heat for 6 to 8 hours. Taste just before serving and add remaining 1/4 teaspoon of salt if necessary. Yields about 1 cup per serving.
Cajun Ranch Chicken
- 4 Tablespoon milk
- 1 1/2 pounds boneless, skinless, chicken breast
- 3 Tablespoons onion powder
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic salt
- 1/2 teaspoon white pepper
- 1/2 teaspoon black pepper
Spray inside of slow cooker with peanut oil. Combine the spices and place in a tray. Dip chicken first in the milk and then rub with the spice mixture. Place spiced chicken in crock pot. Sprinkle remaining spices over chicken. Cover and cook for 8-10 hours on low or on high for 4-5.
Crock Pot Chicken Enchilada Soup
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups chicken broth
- 1 8 ounce can of tomato sauce
- 1 – 2 teaspoons of Chipolte chili in adobo sauce (you can add more if you like the heat)
- ¼ cup cilantro, chopped
- 1 15 ounce can of black beans, drained and rinsed
- 1 14.5 ounce can of petite diced tomatoes
- 1 cup frozen corn
- 1 teaspoon cumin
- ½ teaspoon oregano
- 3 skinless chicken breast
Pick your favorite for garnish:
scallions, chopped cilantro, cheddar cheese, jalepenos, avocado slices, black bean dip, or salsa
To make the soup.
Sauté onion in a pan over medium heat until translucent and browned. Add the ingredients, except the garnish, to a crock pot in the order listed after with the onion. Cover and cook on low for 6 hours. Using two forks, shred the chicken. Adjust the seasonings. Serve in bowls and top with your favorite garnish. Serves 6.
Crock Pot Chicken
- 1 whole chicken
- salt and pepper
Place chicken in crockpot, salt and pepper it. Cover and turn crock pot on low. Cook 6-8 hours. Enjoy.
Variations:
- Place a lemon pierced with a knife in the cavity of the bird along with several sprigs of fresh parsley.
- Vary the spices by sprinkling inside and outside the bird with Cajun spices or thyme, paprika, and sage
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