- Preheat oven to 350°F. Place a 2 1/2 foot long piece of foil in a 9"x13" baking pan. Coat top of foil with nonstick cooking spray.
- Lay chicken breasts in middle of foil. Sprinkle tops with pepper and seasoning salt to taste if desired. Add olive oil to small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.
- Lay onion slices over the chicken. Then spread carrots over the onion and potato slices over the carrots. Top with tomato slices.
- Drizzle remaining olive oil over the top
- Fold foil over to wrap chicken and vegetable mixture up well. Bake for 1 hour. Cut into center of chicken to make sure chicken is cooked throughout.
- To double this recipe, make two foil wrapped chicken and vegetable packages. They will both fit in the 9"x13" baking pan. They will still bake for 1 hour.
Organic Buffalo Mexican Taco Salad
We order all of our meats through Blackwing Meats
Give them a try I guarantee you won't be disappointed we LOVE this company !!
Here is one of my favorite recipes that literally takes 10 minutes to make
2 pounds of organic buffalo (makes tons of meals)
Organic Romaine Hearts (I use 1 whole heart for my salad cut up nice and thin)
Organic Sour cream a little goes a long way
Organic salsa I love it I use ALOT
Seasoning I use McCormick Mexican
So it's simple brown the meat remove any juices from cooking I soak it up with paper towels
Season & add to your romaine and add all the fixins
Enjoy!!
Organic is the way to go!! It's all I eat grassfed is the life!
Why you should be eating GRASSFED BEEF
I am an online sales affiliate for Blackwing Quality Meats leading producers of organic meats and other healthy meats including ostrich meat, bison meat, organic beef, free ranged organic chicken, and others. Raised without antibiotics or hormones or feed containing animal by-products...please refer to the link provided ..Thank you, Vicki http://www.blackwing.com/index.php?afc=FitForLifeGroup
If you are looking for great Organic meats shipped to your door this company is wonderful we have used them for years!
GREAT READ 👇
http://beef.bar10blog.com/2015/01/06/benefits-of-grass-fed-beef/
Foil Wrapped Roasted Garlic & Chicken
Ingredients
| • | 2 Organic -chicken breasts |
| • | 2 teaspoons EVOO -olive oil |
| • | 6 cloves garlic <yummy |
| • | 1/2 onion |
| • | 1 1/2 medium sizedcarrots (or 1 large), sliced thin |
| • | 1 medium potato I always use Organic |
| • | 1 tomato |
| • | I love using canned fire roasted organic tomatoes |
| • | 2 tablespoons chicken broth |
| • | olive oil cooking spray I use Natures Promise |
| • | seasoning salt |
| • | black pepper |
MAGIC OF MAGNESIUM
Recently re-discovered as an overlooked key to good health, a number of medical researchers are recommending increases to the RDA for magnesium — sometimes suggesting as much as double the current recommendations — to ensure protection from diseases such as osteoporosis and hypertension.
Even the best of the best organic soils are depleted of these precious minerals. And non-organic farming has virtually no nutrients in it. Furthermore, there are many ways in which Magnesium is lost from the body, e.g. alcohol, coffee, black tea, grains, soy, most pharmaceutical drugs, calcium supplements.
Regular supplementation is a reliable way to boost your magnesium levels.
Benefits of Magnesium:
1. Better sleep - The sleep regulating hormone melatonin is disturbed when Magnesium is deficient. Furthermore, Magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place.
2. Relaxes the nervous system - Serotonin, which relaxes the nervous system and elevates mood, is dependent on Magnesium.
3. Bigger, stronger muscles - Magnesium allows the body to produce more Insulin-like Growth Factor which is a major contributor to the growth and strength of muscles. Furthermore, adenosine triphosphate is the cell's energy store, and is created with help from Magnesium.
4. Better flexibility - Magnesium loosens tight muscles. Without Magnesium, muscles do not relax properly and cramps occur. Magnesium is important for flexibility, because low Magnesium results in a buildup of lactic acid, causing pain and tightness.
5. Bone integrity and strength -Magnesium helps to fix calcium properly. It may blow some people's mind that the calcium supplements they're taking are not only useless, but are actually contributing to osteoporosis! There are actually about eighteen essential nutrients that contribute to bone health; Magnesium is definitely one of the most essential, because it stimulates a particular hormone called calcitonin. It also suppresses a hormone called parathyroid that breaks down bone.
6. Remineralizes teeth - Magnesium deficiency causes an unhealthy balance of phosphorous and calcium in saliva, which damages teeth.
7. Alkalizes the body - Magnesium helps return the body’s ph balance. Magnesium reduces lactic acid, which is partly responsible for post-exercise pain (Delayed Onset Muscle Soreness).
8. Hydrates - Magnesium is a necessary electrolyte essential for proper hydration.
9. Helps to relieve constipation -Magnesium can be used to cleanse the bowels of toxins.
10. Enzyme function - Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.
11. Diabetes - Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without Magnesium, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.
There are many other benefits of Magnesium: It helps prevent stroke, heart disease, period pain, and so much more.
I love it an have had amazing results from it .. I HIGHLY RECOMMEND IT
With that in mind, some early signs of magnesium deficiency to keep an eye out for include:
- Loss of appetite
- Headache
- Nausea and vomiting
- Fatigue and weakness
Below is what I use CHELATED MAGNESIUM :
PURPOSE OF CHELATION
Chelated magnesium means the mineral is bound to a negatively charged group, or anion, in two or more places. Some examples of commercially available magnesium chelates include magnesium citrate, magnesium lactate and magnesium gluconate. When minerals such as magnesium are chelated, they are more likely to survive the passage from the stomach to the small intestines intact. Because of this, more magnesium from the chelated variety will be absorbed in the intestinal tract than magnesium that is nonchelated.
Healthy Hair Tip Eat Protein 😋😋
Eat the Right Proteins
Your hair is made up of protein, so make sure you’re eating enough of it. Think: fish, chicken, lentils, and other beans. Other foods that contain an amino acid that creates keratin, called cystine,will also help your strands stay healthy—reach for pork, broccoli, wheat germ, and red peppers.
Marks Daily Apple Macaroons
1-1/4 cups almonds
1/8 teaspoon cinnamon
2 tablespoons grated lemon peel
2 egg whites, beaten
1/4 cup raw honey
2 tablespoons lemon juice
Grind almonds coarsely. Combine cinnamon and lemon and add. Beat egg whites very stiff, fold in honey and continue beating. Fold in lemon juice with almond mixture and blend. Drop from a teaspoon onto ungreased parchment paper. Bake 30 minutes at 250 degrees F. Remove from paper while still slightly warm. Makes 4 macaroons.
Read more: http://www.marksdailyapple.com/dessert-recipes/#ixzz2kQmVPVNF
Marks Daily Apple Thanksgiving Turkey ....GOBBLE GOBBLE
Preheat oven to 350 degrees. (Be sure to put the oven rack in a low position.) After rinsing and patting dry the bird, remove the innards and set aside. (A great meal themselves that can be cooked alongside the bird or baked/boiled at another time.) Combine 1 stick butter (softened) with salt, pepper, fresh thyme and minced garlic. Rub the butter mixture inside the bird and underneath the skin of the breast. (Just work the skin up with your fingers and then smooth it out again after you’re done.) Add final amount of herbed butter mixture all around outside skin of the bird. Fill the inside of the turkey with coarsely chopped onion, carrots, celery and bay leaf. Tuck and truss as needed. Add broth to the bottom of the pan.
Cover breast of turkey with aluminum foil (especially if you’re roasting a large bird) for first ½ of cooking time. Roast until thigh meat registers 165 degrees (usually around 25 minutes per pound), basting with broth and butter as needed throughout second half of cooking time. Let rest loosely tented before carving.
http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh
About Time PRE WORKOUT AUX
About Time PRE WORKOUT AUX
ZERO SUGAR
ZERO SUGAR ALCOHOL'S
Naturally Flavored & Sweetened with Stevia
Code fitforlife 25% off
www.tryabouttime.com
ZERO SUGAR
ZERO SUGAR ALCOHOL'S
Naturally Flavored & Sweetened with Stevia
Code fitforlife 25% off
www.tryabouttime.com
Vicki's Chili Chicken & Veggie Delight
Vicki's Chili Chicken & Veggie Delight
2 pounds organic boneless skinless chicken breasts
2 red organic peppers cut into long strips
1- large sweet onion
1 - 16 oz bag Natures Promise Organic broccoli florets (5min in microwave)
Add Spices -(amount to your liking)
Organic cumin
Organic chili powder
Cook chicken until no longer pink I use a small amount of Earth balance buttery spread in the pan
Microwave broccoli for 5 minutes
In a speedster pan sauté peppers & onion I use a small amount of the Earth balance here as well cook until soft & golden
Add chicken & veggies together in pan sprinkle with spices and enjoy!
To change this recipe up just simply change veggies & spices or you could even use turkey or lean steak the possibilities are endless
2 pounds organic boneless skinless chicken breasts
2 red organic peppers cut into long strips
1- large sweet onion
1 - 16 oz bag Natures Promise Organic broccoli florets (5min in microwave)
Add Spices -(amount to your liking)
Organic cumin
Organic chili powder
Cook chicken until no longer pink I use a small amount of Earth balance buttery spread in the pan
Microwave broccoli for 5 minutes
In a speedster pan sauté peppers & onion I use a small amount of the Earth balance here as well cook until soft & golden
Add chicken & veggies together in pan sprinkle with spices and enjoy!
To change this recipe up just simply change veggies & spices or you could even use turkey or lean steak the possibilities are endless
Vick's Perfect Baked Chicken Breasts
Vicki's Perfectly Baked Chicken Breasts
This is my super easy way to bake moist chicken breasts
1. Preheat oven to 350 degrees.
2. Wash the chicken breast thoroughly (pat dry)
3. Drizzle olive oil sparingly over chicken breast and then coat with different seasonings such as salt, pepper and herbs. (I love using McCormick Grinders)
4. Place the chicken breast in a baking dish and cover with aluminum foil.
COVERING WITH THE FOIL IS THE KEY TO SUPER MOIST CHICKEN
5. Bake for approximately 30-40 minutes or until the internal temperature is 160 degrees, depending on how hot and even your oven cooks will determine the amount of time it takes. COOK TIME DEPENDS ON HOW THICK YOUR BREASTS ARE 35 MINUTES IS USUALLY PERFECT TIME TO CHECK THEM IF JUICES RUN CLEAR IS DONE
6. Let the chicken rest before slicing, this will help keep the moisture in the breast.
Following these simple steps will help you to make the best chicken possible for your family. Being able to cook it right can be a challenge but this has worked wonders for me and the kids love it!!
As always, enjoy!
Vicki :)
Stop by my facebook group Team Fit to connect www.facebook.com/groups/royersteamfit/
This is my super easy way to bake moist chicken breasts
1. Preheat oven to 350 degrees.
2. Wash the chicken breast thoroughly (pat dry)
3. Drizzle olive oil sparingly over chicken breast and then coat with different seasonings such as salt, pepper and herbs. (I love using McCormick Grinders)
4. Place the chicken breast in a baking dish and cover with aluminum foil.
COVERING WITH THE FOIL IS THE KEY TO SUPER MOIST CHICKEN
5. Bake for approximately 30-40 minutes or until the internal temperature is 160 degrees, depending on how hot and even your oven cooks will determine the amount of time it takes. COOK TIME DEPENDS ON HOW THICK YOUR BREASTS ARE 35 MINUTES IS USUALLY PERFECT TIME TO CHECK THEM IF JUICES RUN CLEAR IS DONE
6. Let the chicken rest before slicing, this will help keep the moisture in the breast.
Following these simple steps will help you to make the best chicken possible for your family. Being able to cook it right can be a challenge but this has worked wonders for me and the kids love it!!
As always, enjoy!
Vicki :)
Stop by my facebook group Team Fit to connect www.facebook.com/groups/royersteamfit/
Feature Friday Member of the Week Beth Fisher
Where do I begin....I started working out for the first time in my life after my daughter was born in 1997. I was very happy with how weight training transformed my body. I wouldn't say that I ate clean, but I was conscious of eating healthy and I was younger. Well, 3 1/2 years ago I had open heart surgery for an aortic aneurysm. After that surgery, I didn't work out consistently like I had in the past. Since then, I've been in and out of the gym because of some other health issues that I can't control. But after being told I couldn't work out a year and a half ago, I realized that I needed to change the way I ate if I didn't want to grow by a few pounds each year. That's when I ran across Vicki on Facebook. Vicki sent me a nutrition plan that I followed to a "T" for 12 weeks!!! I was shocked at how, after just one week, my body "de-fluffed!" That is what drove me to continue to follow her nutrition advice. Also, I had never felt as good as I did when I was eating clean. I had more energy, wàsnt getting sick and more importantly wasn't struggling with my own self mentally about my body!! That was a freeing feeling!!!! But once I got the ok from the doctor to workout again, I thought that gave me the go ahead to eat some of those foods that I had quit eating since I was working out again and was happy with my weight at the time. Well, that mindset allowed me to slip back into old bad eating habits and slowly start gaining some weight back. I started to get fluffy again!!! Then once again my health put my workouts on hold. Mentally I knew what I needed to do, but I was sooooo frustrated that yet another health issue popped up, I gave up mentally and yet again started eating and drinking what I wanted cause I thought that made me happy since I wasn't happy about my health issues!!! Well that led me to today. Just after Christmas, I put on a pair of jeans that I could barely button. That got my attention!!!!! Now that I have no restrictions from a doctor, I have decided that I am tired of this yo yo feeling because I Always end up unhappy about my situation. So I have control of my mindset....this is HUGE!!!! I also have the nutritional knowledge from Vicki and the drive to take care of my body!!! And if any other health issue pops up, I'm going to remember that nothing good ever comes out of giving up on being healthy. It justs makes the entire situation worse and I end right back to that frustrated state of mind!!!! To keep myself on track, I have an accountability gym friend, I plan my meals ahead of time and I take pics of my progress. When I look at my pics, I get so motivated to see where I can take myself!!! I pray that Vicki knows how much of an impact she has had on my life and will continue to help others. Because the bottom line is that there is no magic pill or powder to help a person Maintain healthy eating habits. You need to empower yourself with knowledge about nutrition (that's what Vicki did for me), take control of your mindset and stuck with it!!!
Another thought.....when ever I got off track I'd feel defeated and just go back to eating yucky. Now I'm going to just get back on that horse and not give up if I have stray. It's stupid to think that if u get off track u might as well keep going....so much of this journey is getting a hold of my head and thoughts! The brain is a powerful thing!!!!! I just keep reminding myself how good I feel right now!!!!! No mental baggage about my body!!!!
Push YourSelf
Have you ever noticed that as soon as you start to think about how much pain you are in, the pain gets even worse? Controlling the messages you send to yourself is the key to sustaining intense effort. Your perception of the pain you are experiencing has an impact on your ability to tolerate it. Instead of focusing on feeling miserable, connect the feeling of pain to getting stronger. Connect the feeling of pain to accomplishing your goals. Associate the pain with something positive versus something negative. Fighting against the pain only makes it worse. Learn to accept the pain and appreciate it as part of the experience. Here are some powerful thoughts to try out when you are deep in the pain cave and want to run out!
* “Everybody is suffering.” Repeat this phrase to yourself. You are not the only one out there in pain. Your competitors might have their game face on, but they are hurting just as much as you are.
* “The pain will be over soon. I can do anything for ____ minutes.” Knowing that there is a finite end to the suffering you are currently enduring can help you hold out just a little longer.
* “Suffering gets me closer to my goal.” This is a powerful message to send to yourself. You are basically changing your perception of the physical feeling of pain from something negative to something positive. Connect the feeling of pain to getting stronger and accomplishing your goals.
* Power Cue Words/Phrases:
Sometimes you need a power word – something you go to when you need to make that extra push. Everyone’s word might be different, but it is usually one word that you can repeat over and over to yourself that makes you feel strong and ready to put out a big effort. Repeating words or phrases like I Got This! power, Push..will influence how you feel and how you perform. Practice using your power cue words or phrases the next time you have intervals during a training.Try out a couple words and see what works best for you. If you really want to see the impact your thoughts have on your performance, during one of your workouts try repeating the word slowly over and over and you will quickly be convinced of the power your thoughts have on your performance.
* Practice controlling your thoughts so that they work for you instead of against you!
* “Everybody is suffering.” Repeat this phrase to yourself. You are not the only one out there in pain. Your competitors might have their game face on, but they are hurting just as much as you are.
* “The pain will be over soon. I can do anything for ____ minutes.” Knowing that there is a finite end to the suffering you are currently enduring can help you hold out just a little longer.
* “Suffering gets me closer to my goal.” This is a powerful message to send to yourself. You are basically changing your perception of the physical feeling of pain from something negative to something positive. Connect the feeling of pain to getting stronger and accomplishing your goals.
* Power Cue Words/Phrases:
Sometimes you need a power word – something you go to when you need to make that extra push. Everyone’s word might be different, but it is usually one word that you can repeat over and over to yourself that makes you feel strong and ready to put out a big effort. Repeating words or phrases like I Got This! power, Push..will influence how you feel and how you perform. Practice using your power cue words or phrases the next time you have intervals during a training.Try out a couple words and see what works best for you. If you really want to see the impact your thoughts have on your performance, during one of your workouts try repeating the word slowly over and over and you will quickly be convinced of the power your thoughts have on your performance.
* Practice controlling your thoughts so that they work for you instead of against you!
Quote of the day
Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain. ~Author Unknown
FEATURE FRIDAY MEMBEROF THE WEEK WENDY MOORE
Hi Team Fit! Just a little about myself. I am 41 years old and live
in Wernersville PA. I'm married to my soul mate and best friend Gary
for over 12 years, no children. For the past 6 1/2 years, I have
worked for a telecommunications company managing the recruitment
function for a very large area of PA. My job keeps me extremely busy
but I always make the time to ensure I get my workouts in and have
quality time at home with the hubby!
I’m an early bird and love waking up early to get my daily workout in.
I'm up each day by 3:45am and head to the gym when it opens. Working
out for me is not a chore; I'm very passionate about my training and
love hitting the weight room. I have not always been an athletic
person. In high school, I played field hockey for several years but
never really took exercise seriously. It was not until I met Gary that
I actually found a passion for fitness. I know you will find this very
hard to believe, I was the couch potato and he was the fitness nut!!
That all changed once I got a taste of weight lifting and what it did
to transform my body. Fast forward a few years later, I was still
working out but not really being conscious of my meals and my love of
wine along with the amount of calories I was consuming. Next thing I
knew, I gained almost 20lbs taking my weight to the high 130's which
at 5ft 1in is not too flattering. I needed to focus and get into a
healthier lifestyle. Obesity runs on both sides of my family and
frankly that was enough to scare me half to death. I came across Tosca
Reno's Clean Eating books and have not turned back since. I focused
on getting back into the gym 5-6 days a week and eating a much cleaner
diet. I saw immediate results with my training and there was no
turning back. The training in combination with clean eating really
helped me fine tune my body. I was not always totally focused on
weight training. I fell in love with running and ran a few half
marathons in 2009 and 2010. I became injured the latter part of 2010
being diagnosed with not one but two pelvic stress fractures. I was
devastated at being told I could not run for at least 6 months until I
was fully healed. What would I do??? I needed a goal to focus on. One
of the trainers at my gym approached me after the New Year and thought
I should try a figure competition. Not having any knowledge of the
sport other than seeing pictures in Oxygen and Muscle and Fitness
Hers, I decided to give it some careful thought. I made my decision
along with my husband’s full support that I would give this a shot.
My training began in February 2011 in preparation for a May 7th show
in Richmond Virginia. Little did I know at the time, I met Vicki Royer
on the elevator of the hotel I was staying at in Richmond, as Ben was
also competing in the same show! Small world! I placed 5th in the
Figure Novice Short class. I moved on to do a 2nd show in Sacramento
California. I did not place in this show however it was a great
learning experience for me. I was able to meet and connect with so
many wonderful women and able to receive great feedback from the
judges. I do not have any plans to compete in the near future. I loved
the training aspect but not so much the stage stuff, tanning and the
mindset I fell into after competing. I have nothing negative to say
about competing. I'm happy I did it and can cross it off the bucket
list!
I have already set some fitness and personal goals for myself this
year. My workouts are more dedicated to adding some size and muscle to
this runner body of mine- it’s been a challenge but I'm finally seeing
some nice results. There really isn't a body part that I do not enjoy
training. However, for those of you that see my daily posts, you know
how much I love to train legs!
My true passion lies in healthy cooking and would love to eventually
publish an e-cookbook. I enjoy brainstorming and coming up with new
healthy recipes. Spending hours in the kitchen is a pure joy for me.
I've been entertaining the idea of possibly starting up a small side
business dedicated specifically to helping cook for busy families that
are focused on eating healthy- food for thought!!
Thanks for letting me share my story. One last thought and one of my
favorite quotes: "Obstacles don't have to stop you. If you run into a
wall, don't turn around and give up. Figure out how to climb it, go
through it or work around it."- Michael Jordan.
Connect with Wendy in Team Fit www.facebook.com/groups/royersteamfit/
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