#thatcoacherica

[thatcoacherica]

Sauces... Gravies... and Cranberries, OH MY!

No Thanksgiving meal is complete without Cranberries & Gravy... am I right!?

These variations on traditional recipes are SURE to please every taste! Swap out your traditional recipe for these, and enjoy tradition without the guilt!

Cranberry Sauce

Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Servings: 32 servings, 2 Tbsp. each Ingredients:

½ cup 100% orange juice

½ cup unsweetened apple juice

1 tsp . finely chopped orange peel

½ tsp . ground cinnamon

¼ tsp . ground nutmeg

¼ tsp . ground ginger

1 (12 oz) bag fresh cranberries, rinsed

1 cup chopped raw pecans

½ cup raisins

⅔ cup canned crushed pineapples , packed in juice

2 Tbsp . pure maple syrup

Instructions:

Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.

Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.

Add pecans, raisins, and pineapple; cook for 2 minutes, or until heated through. Remove from heat.

Add maple syrup; mix well.

Cool before serving.

Nutritional Information (per serving): Calories: 46 Total Fat: 3 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 1 mg Carbohydrates: 6 g Fiber: 1 g Sugars: 4 g Protein: 0 g

P90X/P90X2 Portions 1 Condiment

P90X3 Portions ½ Carb

Body Beast Portions 1 Fruit

Portion Fix Containers ½ Yellow

Mushroom & Garlic Gravy

Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Servings: 13 servings, 3 Tbsp. each

Ingredients

1 Tbsp . olive oil

½ medium onion , finely chopped

¼ cup finely chopped mushrooms

3 cloves garlic , finely chopped

¼ cup arrowroot (or cornstarch)

3 cups low-sodium organic vegetable broth

1½ tsp . reduced-sodium soy sauce

Ground black pepper (to taste; optional)

6 fresh parsley sprigs , chopped (for garnish; optional)

Instructions

Heat oil in medium saucepan over medium-high heat.

Add onion, mushrooms, and garlic; cook, stirring frequently, for 3 to 5 minutes, or until soft.

Add arrowroot; mix well to form a smooth paste.

Slowly add broth; whisking constantly to blend. Season with soy sauce and pepper.

Bring to a boil. Reduce heat to low; gently boil, stirring frequently, for 8 to 10 minutes, or until thickened.

Garnish with parsley if desired.

Nutritional Information (per serving):

Calories: 27 Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 56 mg Carbohydrate: 4 g Fiber: 0 g Sugar: 1 g Protein: 0 g

P90X/P90X2 Portions ½ Condiment

P90X3 Portions ½ Carb

Body Beast Portions 1 Vegetable

Portion Fix Containers 1 tsp.

Simple Gravy (Traditional)

Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes Servings: 20 servings, 2 Tbsp. each

Ingredients:

¼ cup olive oil

½ medium onion , chopped

2 cloves garlic , finely chopped

½ cup arrowroot

4 tsp . nutritional yeast

¼ cup reduced-sodium soy sauce

2 cups low-sodium organic vegetable broth

¼ tsp . ground black pepper

Instructions:

Heat oil in medium saucepan over medium heat.

Add onion and garlic; cook, stirring frequently, for 3 to 5 minutes, or until translucent.

Add arrowroot, nutritional yeast, and soy sauce; mix well to form a smooth paste.

Slowly add broth; whisking constantly to blend. Season with pepper.

Bring to a boil. Reduce heat to low; gently boil, stirring frequently, for 8 to 10 minutes or until thickened.

Nutritional Information (per serving):

Calories: 42 Total Fat: 3 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 120 mg Carbohydrate: 4 g Fiber: 0 g Sugars: 0 g Protein: 0 g

P90X/P90X2 Portions: 1 Condiment

P90X3: ½ Carb

Body Beast Portions: No soy for you!

Portion Containers: 1 tsp.

[massagemom2016-blog]

Yes, I know I’m gorgeous 😜. Seriously though, I’m feeling better than I have in a very long while, and it’s all because of a few people. @razzi.dazzi did an AMAZING job on my hair! Will has been nothing but supportive, and my girls @cujotheeducator2 and @thatcoacherica have been MAJOR motivators and positive influences on me even if they don’t know it! I love you guys so, so much! THANK YOU! #feelingmyself #loveyourselffirst #ilovemesomeme #gettingfit #gettinghealthy https://www.instagram.com/p/Bv0MSsZBh4jVDuPvxQvLVc36IKNJ9svknDMTtg0/?utm_source=ig_tumblr_share&igshid=52kw139d6ljp

[thatcoacherica]

Ahhh... the crème de la crème of Thanksgiving... THE DESSERTS!

1510My biggest weakness in the world is baked goods... So being able to STILL enjoy myself on Thanksgiving without the guilt is SUPER important!

These recipes are TO DIE FOR! Seriously... they are sure to please any crowd, even the pickiest of eaters!

Apple Crisp

Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 servings

Ingredients

4 cups peeled sliced apples

3 Tbsp. pure maple syrup divided use

1 tsp. ground cinnamon divided use

½ cup old-fashioned rolled oats (use gluten-free oats if desired)

¼ cup finely chopped raw walnuts

Instructions

Preheat oven to 375° F.

Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.

Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.

Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

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

P90X/P90X2 Portions 1 Double Snack

P90X3 Portions 1 Fruit ½ Carb ½ Fat

Body Beast Portions 1 Fruit ½ Starch 1½ Fat

Portion Fix Containers 1 Purple ½ Yellow ½ Blue

Mixed Berry Crumble

Total Time: 1 hr. 10 min. Prep Time: 20 min. Cooking Time: 45 min. Yield: Makes 12 servings, about ⅔ cup each

Ingredients

Nonstick cooking spray

¼ cup raw walnuts

¼ cup raw sunflower seeds

1 Tbsp. chia seeds

½ cup almond flour

½ cup arrowroot flour (or cornstarch), divided use

2 tsp. ground cinnamon, divided use

½ tsp. sea salt (or Himalayan salt)

5 Tbsp. pure maple syrup (or raw honey), divided use

2 Tbsp. solidified coconut oil

2 tsp. pure vanilla extract, divided use

6 cups fresh mixed berries (blackberries, blueberries, and raspberries)

3 Tbsp. fresh lemon juice

½ tsp. ground nutmeg

Preparation:

1. Preheat oven to 350° F. 2. Lightly coat a medium cast iron (or ovenproof) skillet with spray 3. Place walnuts, sunflower seeds, and chia seeds in food processor; pulse to coarsely chop. Do not grind into a fine powder. 4. Add almond flour, ¼ cup arrowroot, cinnamon, and salt; pulse to blend. 5. Add 2 Tbsp. maple syrup, oil, and 1 tsp. extract; pulse to create a crumbly mixture. Set aside. 6. Place berries in a large bowl; sprinkle evenly with remaining ¼ cup arrowroot. 7. Add remaining 1 tsp. cinnamon, remaining 3 Tbsp. maple syrup, remaining 1 tsp. extract, lemon juice, and nutmeg; mix well. 8. Place berry mixture in prepared skillet. Top evenly with walnut mixture. 9. Bake for 40 to 45 minutes, or until bubbly. 10. Let sit for 10 minutes before serving.

Tip: To save on cost, I recommend going somewhere you can buy berries in bulk (such as Costco or your local farmers mark

Nutritional Information (per serving):

Calories: 149 Total Fat: 8g Saturated Fat: 3g Cholesterol: 0mg Sodium: 9mg Total Carbohydrate: 18g Dietary Fiber: 3g Sugars: 8g Protein: 3g

P90X/P90X2 1 Fat ½ Fruit

P90X3 ½ carb 2 ½ fat

Body Beast 2 ½ fats ½ fruit

Portion Fix Containers ½ purple 1 Blue/Orange

Pumpkin Pie w/ Whole Wheat Crust

Servings: 9

Ingredients

Ingredients for Pie Crust:

1 cup quick-cooking old-fashioned oats

1 cup whole wheat flour

¼ cup ground raw almonds

1 Tbsp . maple syrup (or raw honey)

¼ tsp . sea salt

3 Tbsp . coconut oil

1 Tbsp . water **If you are pressed for time, or find the crust TOO complicated, then you can check your local grocery store and find a whole wheat crust. Check the ingredients and make sure there are no crazy additives.**

Ingredients for Pumpkin Pie:

1 (15 oz) can pumpkin puree

2 large eggs , lightly beaten

1 tsp . pure vanilla extract

¼ cup maple syrup (or raw honey)

½ tsp . ground cinnamon

¼ tsp . ground nutmeg

¼ tsp . sea salt

⅔ cup evaporated nonfat milk

Instructions

Preheat oven to 425° F.

Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.

Add oil to oat mixture; mix well. If needed, add water to hold mixture together.

Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown.

Nutritional Information (per serving):

Calories: 212 Total Fat: 8 g Saturated Fat: 5 g Cholesterol: 42 mg Sodium: 168 mg Carbohydrates: 30 g Fiber: 5 g Sugars: 11 g Protein: 7 g

P90X/X2 Portions 1 Double Serving Snack

P90X3 Portions 1 ½ Carb 1 Fat ½ Protein

Body Beast Portions 1 Starch 2 Vegetable 1 Protein 1 Fat

Containers 2 Yellows

Sweet Potato Pie

Total Time: 52 min. Prep Time: 20 min. Cooking Time: 32 min. Yield: 12 servings

Ingredients:

1 cup quick-cooking old-fashioned oats

1 cup whole wheat flour

¼ cup ground raw almonds

1 Tbsp. + ¼ cup pure maple syrup (or raw honey), divided use

½ tsp. sea salt, divided use

3 Tbsp. + ¼ cup extra-virgin organic coconut oil

1 Tbsp. water

1½ cups raw pecan halves, divided use

6 large medjool dates, coarsely chopped

1 large egg white

1 large sweet potato, baked, skin removed, mashed

¼ tsp. ground ginger

Preparation: 1. Preheat oven to 425° F. 2. Combine oats, flour, almonds, 1 Tbsp. maple syrup, and ¼ tsp. salt in a medium mixing bowl; mix well. 3. Add 3 Tbsp. oil to oat mixture; mix well. If needed, add water to hold mixture together. 4. Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown. 5. Reduce oven temperature to 350° F. 6. Place 1 cup pecans in a food processor; pulse until well ground. 7. Add dates, remaining ¼ cup maple syrup, remaining ¼ tsp. salt, remaining ¼ cup oil, egg white, sweet potato, and ginger; pulse until well blended. 8. Pour pecan mixture into cooled crust. Top with remaining ½ cup pecan halves. 9. Bake for 20 to 22 minutes, or until firm. Serve warm, or cool pie on wire rack.

Tip: • This pie is extremely rich, so a serving size is small than a regular slice of pie. • For a vegan version eliminate egg white. This pie will be more dense, so it is best served warm, or cold (out of the refrigerator).

Nutrition Information (per serving): Calories: 304 Total Fat: 19g Saturated Fat: 8g Cholesterol: 0g Sodium: 107g Total Carbohydrate: 34g Dietary Fiber: 5g Sugars: 16g Protein: 5g

P90X/P90X2 Portions: ½ grain/carb 1 ½  fat ½  fruit

P90X 3 Portions: 2 carbs 4 fats

Body Beast Portions: 1 starch 4 fats 1 fruit

Portion Fix Containers: 1 Yellow ½ Purple 1 Blue 2 ½ Tsp.

Baked Apples

Servings: 8, ½ apple each

Ingredients:

⅓ cup old-fashioned rolled oats

¼ cup brown sugar , packed

½ tsp . ground cinnamon

½ tsp . ground ginger

¼ tsp . ground nutmeg

1 dash ground cloves

1 Tbsp . butter , cut into small pieces

4 medium apples , cored

1 cup water

Instructions

Preheat oven to 350° F.

Combine oats, sugar, cinnamon, ginger, nutmeg, cloves, and butter in a small bowl; mix with a fork until crumbly.

Fill apples evenly with oat mixture.

Place in an 8 x 8-inch pan; add water. Cover lightly with aluminum foil.

Bake for 20 minutes; remove foil, continue to bake for 20 minutes, or until apples are fork tender.

Nutritional Information (per serving): Calories: 100 Total Fat: 2 g Saturated Fat: 1 g Cholesterol: 4 mg Sodium: 4 mg Carbohydrate: 22 g Fiber: 3 g Sugar: 16 g Protein: 1 g

P90X/P90X2 Portions 1 Single Serving Snack

P90X3 Portions 1 Carb

Body Beast Portions ½ Starch 1 Fruit

Portion Fix Containers ½ Purple ½ Yellow ½ tsp

[thatcoacherica]

Sassy Salads

Maybe you’re a vegan or a vegetarian... or maybe you’re like me and you just love a good salad!

These delicious salads will make an excellent addition to any feast, especially Thanksgiving... or just enjoy for your daily lunch!

Sweet Potato Salad

Total Time: 1 hour 15 min. Prep Time: 15 min. Cooking Time: 30 min. Yield: 2 servings

Ingredients: 1 Tbsp. extra-virgin olive oil 1½ tsp. red wine vinegar 1 tsp. fresh lemon juice ½ tsp. raw honey (or pure maple syrup) 1 dash Himalayan salt (or sea salt) 1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional) 1 medium baked sweet potato, peeled and cut into ½-inch cubes 1 medium green apple, diced ½ medium red bell pepper, diced 1 stalk green onion, finely sliced 2 Tbsp. finely chopped fresh cilantro 4 cups fresh arugula 2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation: 1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside. 2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well. 3. Drizzle dressing over sweet potato mixture; toss gently to blend. 4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving): Calories: 236 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 194 mg Carbohydrates: 32 g Fiber: 6 g Sugar: 16 g Protein: 5 g

P90X/X2 Portions 1 Vegetable ½ Grain Carb ½ Fat ½ Fruit

P90X3 Portions 2½ Carb 1 Fat

Body Beast Portions 1 Starch 1 Fat 2 Vegetable 1 Fruit

Portion Fix Containers 2 Green ½ Purple 1 Yellow ½ Orange 1½ tsp.

Pomegranate Salad w/ Walnuts & Cabbage

Total Time: 35 min. Prep Time: 15 min. Cooking Time: 20 min. Yield: 4 servings

Ingredients: 2 Tbsp. extra-virgin olive oil 3 Tbsp. apple cider vinegar 1 tsp. raw honey 1 dash sea salt ½ medium head cabbage, finely shredded (about 5 cups) 2 medium carrots, finely shredded ½ cup pomegranate seeds ¼ cup chopped raw walnuts 2 green onions, sliced thin 12 fresh cilantro sprigs, finely chopped

Preparation: 1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside. 2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well. 3. Drizzle cabbage mixture with dressing; toss gently to blend.

Total Time: 50 min. Prep Time: 15 min. Cooking Time: 35 min. Yield: 4 servings

Ingredients: 4 tsp. olive oil, divided use 1 Tbsp. sherry (or red wine) vinegar 1 tsp. pure maple syrup ¼ tsp. ground cinnamon ¼ tsp. ground allspice (optional) ½ tsp. sea salt (or Himalayan salt), divided use ½ tsp. ground black pepper 6 cups cauliflower florets 2 medium celery stalks, sliced on the bias ¼ cup chopped fresh flat leaf (Italian) parsley 2 cups fresh arugula 4 tsp. chopped, toasted hazelnuts 4 Tbsp. pomegranate seeds

Preparation: 1. Preheat the oven to 450° F. 2. Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp. pepper in a small bowl; whisk to blend. Set aside. 3. Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. 4. Bake for 30 to 35 minutes, stirring halfway through, or until cauliflower is tender-crisp and browned. Cool. 5. Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to blend. 6. Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture, hazelnuts, and pomegranate.

[thatcoacherica]

Trade Tradition for THIS... Quinoa Stuffing!

If you’re like me, no turkey is complete without STUFFING!

It may be loaded with deliciousness... but it’s also loaded with not-so-good things...

So why not have a stuffing that is not only delicious, but that’s also going to FUEL your body!

Swap this out for your traditional recipe and let me know what you think!!

Ingredients:

2 Tbsp . olive oil

1 medium onion, chopped

2 cloves garlic, finely chopped

8 medium celery stalks, chopped (about 4 cups)

2 medium green apples, with peel (about 2 cups)

4 cups low-sodium organic vegetable broth

2 cups dry quinoa, rinsed

1 tsp . sea salt

1 tsp . ground cumin

½ tsp . ground black pepper

½ cup dried cranberries

½ cup chopped fresh cilantro

½ cup pine nuts

Instructions:

Heat oil in medium saucepan over medium-high heat.

Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.

Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.

Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.

Add cranberries. Cover and let stand for 5 minutes.

Add cilantro and pine nuts; fluff with fork and serve.

Nutritional Information (per serving): Calories: 156 Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 196 mg Carbohydrates: 22 g Fiber: 3 g Sugars: 6 g Protein: 4 g

P90X/P90X2 Portions: ½ Carb ½ Single Serving Snack

P90X3 Portions: ½ Protein 1 Carb ½ Fat

Body Beast Portions: ½ Protein 1 Starch ½ Fat

Portion Fix Containers: 1 Yellow ½ Blue

[thatcoacherica]

Anxiety sucks ya'll. Some days I feel like I could run a marathon and rock out at a concert with thousands of people... Other days, I feel like I can't breathe. I feel like if I even leave my house to go get milk that the walls of the world would just close in on me. Today is one of those days. All I want to do is curl back up in my bed and sleep all day and cry when needed. But I'm trying to learn to not let the anxiety win. These feelings/fears/anxieties are all in my head and they are just Satan's way of trying to drag me down. They are irrational and not the truth. So instead, I'm taking some time this morning to read The Word and let it speak the truths into my life that I need right now. • I am worthy (Titus 5:3). • I am blessed (Philippians 4:19) • I am a daughter of The King (1 Peter 2:9-10) • He is enough (Lamentations 3:24) • These trials are temporary (Romans 5:3) "Beloved, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you." -1 Peter 4:12 #livingwithanxiety #thebiblespeaksthetruth #thetruthisnotintheworld #healthandfitness #itsnotjustphysical #itsmental #mentalhealth #satanwontwin #nottodaysatan #anxietysucks #butgodisgood #thatcoacherica #freedomsquadfitness

[thatcoacherica]

Happy Thanksgiving from The Feazelle Family! 🦃 #thanksgiving #thanksgiving2017 #thatcoacherica #family

[thatcoacherica]

Messy counters. Sticky fingers. Pumpkin pies. ❤️ Loving this #momlife and "stay-at-home" days with my little man! 😘 #thanksgiving #somanypies #notbeachbodyapproved #butthatsok #theyarebangin #pumpkinpies #fromscratch #feazellenit #momsofboys #boymom #instamom #momsofinstagram #coachlife #thatcoacherica #freedomsquadfitness

[thatcoacherica]

Went for a run this afternoon for the first time in ages... it felt amazing! 😍 This time of year gets hard with the days getting shorter and colder... so I enjoy being able to take advantage of days like today! 🙌🏻 #runner #runnerlife #fitmom #fitlife #fitrunner #fitstagram #fitspiration #momsofinstagram #momstrong #lgtones #brooksrunning #shakeology #weightloss #weightlossjourney #mystory #coachlife #fueledbyshakeology #thatcoacherica #freedomsquadfitness

[thatcoacherica]

A little personal development after some yoga and crafting! ❤️ A fitting title perhaps? 😂 I'm not a big reader, but I'm excited to check this out! Thanks for the recommendation @mpaige! 😘 #personaldevelopment #growingmyfaith #growingmymind #tazo #tazopassiontea #lysaterkeurst #uninvited #uninvitedbook #pibble #pibblemom #pibblesofinstagram #weightloss #weightlossjourney #weightlosstransformation #mystory #thatcoacherica #freedomsquadfitness

[thatcoacherica]

Attn: Vegans & Vegetarians... You are NOT forgotten for Thanksgiving!!

Thanksgiving is usually all about the turkey... and rightfully so... But I have many friends who are vegans and vegetarians, and I want to make sure that I am able to share some incredible healthy Thanksgiving recipes with them as well! 

Several of the recipes I have already posted are perfect for both vegans and vegetarians alike, but here are some more SPECIFIC recipes...

Check out this deliciousness! I mean, I’m not a vegan or a vegetarian, but you can bet I’ll be trying these!!

Butternut Squash Mach & Cheese

Prep Time:15 minutes  Cook Time: 1 hour Total Time: 1 hour 15 minutes Servings: 10 servings, about 1½ cups each 

Ingredients

1 lb. dry whole wheat macaroni

1 tsp. olive oil

1 medium onion chopped

2 medium red bell peppers chopped

3 cups cubed butternut squash

1¾ cups low-sodium organic chicken broth

1 cup low-fat (1%) milk

2 Tbsp. low-fat (1%) plain Greek yogurt

1 cup shredded Gruyere (or Swiss) cheese

1 cup shredded sharp cheddar cheese

Sea salt and ground black pepper (to taste; optional)

Nonstick cooking spray

Finely-chopped fresh parsley (for garnish; optional)

Instructions

Preheat oven to 375° F.

Cook macaroni according to package directions. Drain and set aside.

Heat oil in large nonstick skillet over medium-high heat.

Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.

Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.

Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.

Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.

Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.

Garnish with parsley if desired.

Nutritional Information (per serving): Calories: 298 Total Fat: 9 g Saturated Fat: 5 g Cholesterol: 25 mg Sodium: 166 mg Carbohydrates: 43 g Fiber: 5 g Sugars: 4 g Protein: 15 g

P90X/P90X2 Portions 1 Vegetable 1 Dairy ½ Carb Grain

P90X3 Portions 1½ Protein 1½ Carb

Body Beast Portions 2 Vegetables 3 Proteins 1½ Starch

Portion Fix Containers ½ Green 2 Yellows 1 Blue

Pumpkin & Red Lentil Soup

Total Time: 45 min. Prep Time: 10 min. Cooking Time: 35 min. Yield: 6 servings

Ingredients:

2 tsp. olive oil

1 medium onion, chopped

2 cloves garlic, finely chopped

2 cups cubed pumpkin (or butternut squash)

1 cup dry red lentils

6 cups water

1 tsp. ground ginger

1 tsp. ground cumin

Cayenne pepper (to taste; optional)

Sea salt and ground black pepper (to taste; optional)

Preparation: 1. Heat oil in large saucepan over medium-high heat. 2. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent. 3. Add garlic; cook for 1 minute, or until tender. 4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat. 5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth. 6. Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot. 7. Ladle soup into 6 serving bowls.

**Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing. Learn more about lentils here.

Nutritional Information (per serving): Calories: 146 Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 59 mg Carbohydrates: 24 g Fiber: 4 g Sugar: 1 g Protein: 9 g

P90X/X2 Portions ½ Legume/Tuber Carb 1 Vegetable

P90X3 Portions 2 Carb 1 Protein

Body Beast Portions 1 Starch ½ Legume

Portion Fix Containers 1 Green 1 Yellow ½ tsp.

Roasted Winter Vegetables

Total Time: 1 hr. 5 min. Prep Time: 25 min. Cooking Time: 40 min. Yield: 8 servings, about 1¼ cups each

Ingredients:

1 lb. winter squash, peeled, seeded, cut into 1½-inch pieces

1 lb. parsnips, peeled, cut into 1½-inch pieces

1 large sweet potato, peeled, cut into 1½-inch pieces

2 large carrots, cut into 1½-inch pieces

2 medium beets, cut into 1½-inch pieces

2 medium yellow onions, peeled, quartered

5 tsp. olive oil

2 Tbsp. chopped fresh thyme (or 2 tsp. dried thyme)

1 tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

Preparation: 1. Preheat oven to 425°F. 2. Line two large baking sheets with foil. Set aside. 3. Combine squash, parsnips, sweet potato, carrots, beets, and onions in a large bowl; mix well. 4. Add oil, thyme, salt, and pepper; toss gently to blend. Divide vegetables between prepared baking sheets. 5. Bake, mixing twice, for 35 to 40 minutes, or until tender and golden brown.

Nutritional Information (per serving): Calories: 132 Total Fat: 3 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 333 mg Carbohydrates: 25 g Fiber: 6 g Sugar: 8 g Protein: 2 g

P90X/X2 Portions ½ Fat 1½ Vegetable

P90X3 Portions 1½ Carb ½ Fat

Body Beast Portions ½ Starch 3 Vegetable ½ Fat

Containers 1½ Green ½ Yellow ½ tsp.

Roasted Cauliflower Steaks w/ Fresh Gremolata

Total Time: 50 min. Prep Time: 15 min. Cooking Time: 35 min. Yield: 4 servings, 1 cauliflower steak each

Ingredients:

1 large head of cauliflower

4 tsp. olive oil, divided use

½ tsp. sea salt (or Himalayan salt), divided use

½ tsp. ground black pepper

2 Meyer lemons (1 sliced into rounds, 1 finely chopped (including peel))

¼ cup finely chopped fresh flat leaf (Italian) parsley

1 medium shallot, finely chopped

1 clove garlic, finely chopped

Preparation: 1. Preheat the oven to 450° F. 2. Trim 1-inch off end of cauliflower, leaving stem intact. Cut cauliflower into four ½-inch thick slices. 3. Place cauliflower on a large baking sheet. Drizzle with 2 tsp. oil. Season with ¼ tsp. salt and ¼ tsp. pepper. Top with lemon slices. 4. Bake for 20 minutes. Turn with a spatula. Bake for an additional 10 to 15 minutes, or until cauliflower is tender-crisp and browned. 5. While cauliflower is baking, combine remaining 2 tsp. oil, chopped lemon, parsley, shallot, garlic, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a medium bowl; mix well. 6. Top each cauliflower steak with 1 heaping tsp. of lemon mixture.

Nutritional Information (per serving): Calories: 108 Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 351 mg Carbohydrates: 15 g Fiber: 5 g Sugar: 5 g Protein: 5 g

P90X/X2 Portions 1 Vegetable 1 Condiment

P90X3 Portions 1 Carb ½ Fat

Body Beast Portions 3 Vegetable ½ Fat

Portion Fix Containers 2 Green 1 tsp.

[thatcoacherica]

Tonight I had the privilege of trying out Booty Day from "A Little Obsessed" coming out in January! HOLY GLUTES! 🔥 I can see why people have had MASSIVE booty gains in the coach test group!! Want to join me on this incredible ride? Fill out the application and I'll keep you posted!! https://thatcoacherica.wufoo.com/forms/time-to-get-obsessed-with-80-day-obsession/

[thatcoacherica]

Healthy Thanksgiving Sides!

I think sides are probably one of my favorite parts about Thanksgiving...

Ah, who am I kidding... ALL Thanksgiving food is my favorite! 

But the sides just complete the meal. Over the last two and a half years, I have learned how to make things HEALTHIER, but still taste delicious and satisfying... and honestly, knowing that I am not putting all the unnecessary junk in my body makes the meal even MORE satisfying!

So I wanted to share with you all some of my FAVORITE Thanksgiving sides... but with a HEALTHY spin!!

Lemon & Thyme Green Beans

Instead of fried onions, cream, and butter, this recipe creates a refreshing dish that pairs perfectly with your Thanksgiving meal! 

Total Time: 14 min. Prep Time: 5 min. Cooking Time: 9 min. Yield: 12 servings, ¾ cup each

Ingredients: 1 Tbsp. olive oil 2½ lbs. green beans, trimmed (about 10 cups) 2 cloves garlic, finely chopped ½ tsp. sea salt ¼ cup water 1 tsp. finely chopped lemon peel 3 Tbsp. fresh lemon juice ¼ cup chopped fresh thyme

Preparation: 1. Heat oil in large skillet over medium-high heat. 2. Add green beans and garlic. Season with salt; cook, stirring frequently, for 4 to 6 minutes. 3. Add water; cook, covered, for 2 minutes. 4. Remove lid; cook for 30 seconds to 1 minute, or until water evaporates. 5. Add lemon peel, lemon juice, and thyme. Serve immediately.

Nutritional Information (per serving): Calories: 42 Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 101 mg Carbohydrate: 7 g Fiber: 3 g Sugars: 3 g Protein: 2 g

P90X/X2 Portions: 1 Vegetable

P90X3 Portions: ½ Carb

Body Beast Portions: 2 Vegetables

Portion Fix Containers: 1 Green

This is my FAVORITE side... all I do is make a few substitutions and it’s MUCH healthier but still has the same amazing flavor!! 

Total Time: 1 hr. 10 min. Prep Time: 10 min. Cooking Time: 60 min. Yield: 12 servings, 2/3 cup each

Ingredients: 2½ lbs. medium yams, peeled, cut into 2-inch pieces (about 8 cups) 1 tsp. sea salt, divided use 2 tsp. grated orange peel 2 Tbsp. 100% orange juice 1 Tbsp. fresh lemon juice 3 Tbsp. butter, melted 2 Tbsp. raw honey (or maple syrup) ½ tsp. ground black pepper ½ tsp. ground cinnamon ¼ tsp. ground nutmeg

Preparation: 1. Preheat oven to 350° F. 2. Arrange yams in 13x9x2-inch glass baking dish. Season evenly with ¼ tsp. salt. Set aside. 3. Combine orange peel, orange juice, lemon juice, butter, and honey in a small bowl; whisk to blend. 4. Pour orange juice mixture over yams; toss to coat. 5. Sprinkle evenly with remaining ¾ tsp. salt, pepper, cinnamon, and nutmeg. 6. Bake yams, stirring occasionally, for 50 to 60 minutes, or until fork tender.

Nutritional Information (per serving): Calories: 138 Total Fat: 3 g Saturated Fat: 2 g Cholesterol: 8 mg Sodium: 198 mg Carbohydrates: 27 g Fiber: 4 g Sugar: 3 g Protein: 1 g

P90X/X2 Portions: ½ Grain Carb 1 Condiment

P90X3 Portions: 1½ Carb ½ Fat

Body Beast Portions: 1½ Starch ½ Fat

Portion Fix Containers: 1 Yellow 1 tsp.

This is a staple in our house... for just about everything, not just Thanksgiving!

This is a MUCH healthier twist on mashed potatoes... not starchy, no cream or butter... but it’s JUST as delicious! And this is coming from a meat & potatoes girl who used to not give up mashed potatoes for ANYTHING!! 

Prep Time 5-10 minutes Cook Time 45 minutes Total Time 50 minutes Serves 16, 1/4 cup each Ingredients

2 (2-lb.) cauliflower, cut into small florets, discard stem

8 tsp . olive oil

2 tsp . sea salt

½ tsp . granulated garlic (optional)

4 Tbsp . low-sodium organic vegetable broth

Instructions

Preheat oven to 400° F.

Wash cauliflower and pat dry.

Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat.

Season with salt and garlic.

Bake, stirring halfway through, for 40 to 45 minutes, or until tender.

Place in food processor; add vegetable broth. Pulse until smooth.

Nutritional Information (per serving):

Calories: 46 Total Fat: 3 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 319 mg Carbohydrates: 5 g Fiber: 2 g Sugars: 2 g Protein: 2 g

P90X/X2 Portions: 1 Vegetable

P90X3 Portions: ½ Carb

Body Beast Portions: 2 Vegetables

Portion Fix Containers: 1 Green ½ tsp.

[thatcoacherica]

Blogging... Um, what?

Ya’ll... I am not afraid to admit that I am absolutely CLUELESS when it comes to blogging!

Yep. I’ve managed a Facebook and a Business “Like” page for almost 3 years now... but I can’t understand the concept of blogging.

But here I am! I’m going to give this a shot! I’ve gotten so burnt out on Social Media that I feel I need another outlet... so here I am. Sharing my life with you here!

Maybe you’re here because you are into health and fitness like me! GREAT! Maybe you’re here because you’re a momma like me... maybe you’ve had infertility struggles just like me... maybe you just want to feel like you aren’t alone in your life...

Well, here I am. In all my glory. Bearing it all. It may not be pretty at times. But I am going to attempt to be transparent.

It’s 2017 and Erica finally got a blog.... *round of applause*

xoxo--

Erica

[thatcoacherica]

Birthdays...

So this past Saturday was my birthday. I didn’t celebrate. There wasn’t cake or balloons. There weren’t gifts. Honestly, as I have gotten older, the more I have come to care less about birthdays... now stay with me here...

My birthday is just another day. Yes, it’s the day I came into the world, and that is to be appreciated for sure (I mean, thanks momma! lol!) But it’s just another day because I celebrate my life every single day.

This year, on my birthday, a dear friend lost the love of her life after watching him battle leukemia for a year. It became even more apparent to me that EACH DAY needs to be celebrated. We make a point of doing that. Each day that we are given is a big deal... not just our birthdays.

October 28th was just another day.

And you know what? That’s perfectly ok with me.

[thatcoacherica]

✨PRODUCT REVIEW!✨ I don't typically review products or give my opinion, but I have FALLEN IN LOVE with this line ❤️ Let me tell you about @redken and their Extreme line! 😍 I have had issues with my hair not growing and breaking for quite some time. 🤦🏼‍♀️ I read some recommendations about the shampoo, conditioner, and the anti-snap serum... so I figured "eh, what the heck." Oh. Em. Gee. My hair has NEVER been this soft. It's growing, it's shiny, and has LIFE! 😍 I've never been more pleased with a hair care line than I have with this!! Go check it out!! ❤️ #redken #redkenextreme #haircare #productreview #coachlife #thatcoacherica #freedomsquadfitness