For a lot of people, Super Bowl Sunday equals a hefty Super Bowl snack time. Savory items like chips, dips, wings, and pizza are standard, but it's not a bad idea to also offer up healthy, lighter fare for yourself and guests.
There are some easy swaps you can make for your favorite Super Bowl snacks that make them a little bit better for you and for your guests' waistlines. And the best part? These Super Bowl snacks are so tasty that no one will probably miss the fatty and greasy fare!
Hold the delivery this year and get creative in the kitchen. I've made it easy for you.
These easy Super Bowl recipes are definite winners. No matter who you are rooting for!
Also, as a "dipper", have you tried THESE yet? They are "tortilla chips", but made with black beans. They taste super-yummy and satisfy my tortilla chip-craving. I think there are only 3-4 ingredients in them!
If you try any of these recipes for YOUR gathering, please leave me a note in the comments - would love to hear from you! XO
I am DONE with the 21 Day Sugar Detox (as of tomorrow), but will be retaining most of the eating habits that I grew to love during these past 21 days. Just adding a few things back in -- like honey!
I'll be writing up my final review of the Sugar Detox early this week, so stay tuned for that.
One of my favorite things about planning meals is that it lets us enjoy variety. Instead of eating the same dish five times a week, you can plan your menu so you are always enjoying something new.
Perhaps you can cook fish on Monday, beef on Tuesday, lamb on Wednesday, a vegetarian dish on Thursday and chicken for Friday. This is particularly helpful if you have children who are picky about their food. You can also ask for their preferences when planning meals so you can be sure they will like to dishes you serve them - I ALWAYS ask for their input! It has really helped us to move past some of their "pickiness".
In the meantime, here is our plan for the week ahead!
Looking for an easy and delicious -- yet healthy -- Super Bowl party meal? This tasty Crockpot Buffalo Chicken is a simple set-it-and-forget-about-it meal that’ll have your crowd cheering for more! And, you won't feel guilty about eating it, either!
Serve with fresh Kaiser rolls, or in a large lettuce leaf. It would be great over brown rice, too!
Clean-Eating Crockpot Buffalo Chicken
Ingredients: 2-3 lb. chicken (we used boneless, skinless thighs - it was what was in the freezer) 8-10 oz. of "clean" hot sauce (no high-fructose corn syrup/added sugar - I used Frank's) 1/2 cup organic low-salt chicken broth Dry ranch seasoning mix (see recipe below) 2 tbsp. organic grass-fed butter
Place semi-frozen chicken into the slow-cooker. Pour sauce and broth over the chicken. Mix together your dry ranch seasoning mix, and sprinkle the mixture over top of the chicken/sauce. Add butter to crockpot.
Cover and cook on low for about 5 hours.
Remove chicken from the slow-cooker and shred (I use our stand mixer to shred easily). Do not discard the sauce. The chicken should just fall apart. Place shredded chicken back into the sauce in the crockpot. Stir to coat chicken with sauce.
Continue to cook on low for another hour, so that the chicken can soak up the sauce.
Dry Ranch Seasoning Mix:
1 tsp. garlic powder
1 tbsp. dried parsley flakes
1 tsp. minced onion flakes
1 tsp. onion powder
1 tbsp. dill leaves (the next time I will make this 1/2 tbsp.)
I've been getting a LOT of questions lately about my career as a Team Beachbody Coach. What exactly do I do? Can it be done part-time? What if I have another job? How do you make money? Can I REALLY do it too?
I debated sharing the video below publicly (I made it for a private group).
Not because I am embarrassed. But, because I really go into depth about what being a Team Beachbody Coach has done for me and for my family. It is big stuff. It is personal. And, I get a little choked up in the video too. And well ...... it never fails -- YouTube always gives me the craziest looking "thumbnail". What is up with that? Ha ha!
Anyway. Being a Team Beachbody Coach has done SO much to enrich my life. It has been an immense blessing for us in an infinite number of ways. Why WOULDN'T I share that with YOU?
When you find an amazing restaurant, with delicious food, excellent service, and a fabulous menu - do you recommend it to your friends? No doubt, right? No hesitation.
And this -- being a Team Beachbody Coach is SO MUCH more than that. A blessing. No 9-5 for this gal! A life-changer. Take a look:
Oh, and by the way, in case you're already thinking this way (like I did, initially) -- you don't need to be a fitness instructor, personal trainer, or even at your goal weight to be a Coach! You just need to be on your own fitness journey (or starting it), and be willing to bring a few others along the journey with you.
In fact -------> Your struggles are your STRENGTH and your STORY.
Truth: I am NOT at my goal weight. I've been struggling with this for the past 2 years.
Truth: I have been dealing with disordered eating since I was about 10 years old.
Truth: I am NOT perfect, nor will I ever be.
I just want to be the best version of me, possible. Hopefully, a few folks can relate and I am able to help them -- as we walk this journey, together.
And the "TOGETHER" is what makes a difference! I am surrounded by positive, uplifting, motivating people. It is truly an amazing gift. I am so happy that we have chosen this path in life.
My goal is to help others, like you, experience similar success. Your story isn't mine. And maybe you haven't seen results yet using the Beachbody products. NO MATTER. That's okay.
After you watch the video above, I want you to know: I am looking to mentor 10 new people over the next 2 months. Here’s the type of person I am looking for:
Those that love to help other people.
Anyone with a natural ability or desire to teach others. I teach you. You teach others. It's that simple.
Individuals that want to be a positive change in someone else's world.
Folks looking to get in the best shape of their life in 2015.
Friends who like to surround themselves daily with uplifting, positive, wonderful teammates who push you to success.
An understanding that you were born for greatness -- but no clue how to make it happen.
Friends with a sense of humor. If we are going to work closely together, you must enjoy life and be able to laugh!
Note: This video is something I created and privately shared in a Coach Sneak Group that I ran recently. If you have any curiosity about doing what I do - click here, fill out the form, and let's start chatting (or simply email me at chrispechulis@gmail.com). No pressure. Just a talk. If it is not for you, that's okay.
But think about this ------> Is you current life situation making you happy? If in 5 years, you are the EXACT same place that you are now -- will you be satisfied?
Decide to really live your life. Dream big. Create a vision for you and your family. Then, go and live it!
So, I made it through Week #2 of the 21 Day Sugar Detox! I am in the final stretch now and in my last week! Hooray!
I have to say, that I feel GREAT -- now.
You can ready over my review of my first week here.
The beginning of Week #2 was a little tough. Days 9-10 were full of cravings -- probably the most that I have since going sugar-free. TMI here - but I was PMS-ing so I am fairly certain that this had something to do with it.
It has truly been a valuable and educational experiment, so far.
Really, my eating was pretty clean going into the 21-Day Sugar Detox. That is, aside from the holiday season and being down and out with bronchitis. So, this is how I've been feeling two weeks in, and the benefits I've noticed thus far:
I feel like I’m sleeping better and waking up feeling more rested.
I've noticed some extremely dramatic improvements in my mental clarity.
My skin is more clear and my dark under-eye circles have definitely lessened.
My sugar and processed carb cravings have nearly disappeared (aside from Days 9-10).
ALL bloat is gone!
The food is fabulous.
My energy is nearly through the roof.
I also want to VERY CLEAR. I am NOT doing that for weight-loss. That will come later on.
I am suffering from symptoms of hypothyroidism, and as I work to find a new physician, I have learned that refined grains and added sugars and sweeteners cause your entire body to slow down. One of the biggest contributors to thyroid problems is gluten. Since so many thyroid problems are either caused or exacerbated by autoimmune disease, gluten can contribute to thyroid dysregulation in general. And, SUGAR compromises immune function. That is a fact. In addition, sugar compromises the ability of our white cells to destroy toxins. This effect begins within 30 minutes of eating the stuff and lasts for five hours. My body doesn't like sugar and gluten -- in fact, it hates them. As much as I might want to eat that piece of cake. My body hates me later on. This is about HEALING for me. And, feeling GREAT! You get this one shot at life ..... who wouldn't want to go through it, feeling GREAT? Anyway, you can see my meal plan for this week right here. A few of my favorite recipes while doing this Sugar Detox have been: Homemade Tomato Bisque, Loaded Cauliflower Bake, and my ALL-TIME favorite -- Paleo Shepherd's Pie!
I am also doing Insanity Max: 30 -- 90% modified. I've really noticed that my energy and stamina have increased .... from the combination of doing the two!
If you have any questions about what I'm doing, or what I'm eating, please let me know. You can comment below, or drop me an email at chrispechulis@gmail.com. Would love to hear from you.
I will also be making a few "extras". I've found that it is best to be UBER-prepared with this, and having leftovers available for lunch every day and an occasional "not-so-sweet treat" on hand is crucial for me to stick with it. So, I'll be making Sugar Detox Truffles, too!
Additionally, I've been drinking my Shakeology daily, even though it isn't really 21 Day Sugar Detox "approved". I'm okay with that, as I receive SO many other benefits from my daily dose of dense nutrition!
AND, I also just wrapped up my second week of Insanity Max: 30 -- holy bananas! I am a little sore. But, getting a fabulous sweat on in just 30 minutes. Can't beat that.
Anyway, enjoy this week's menu plan. If you try any of the linked recipes, let me know what you think!
Yes, it is cauliflower. Again. I buy one large head of it per week ..... and then see what creative recipe I can come up with!
And, this. THIS, may very well be my new favorite. I'm not even sure you would know that this is cauliflower (you might think it was mashed potatoes -- if you didn't know)! This was so delish, I may or may not have eaten it twice today - for 2 of my meals!
This recipes DOES take a little time. So, it may not be the best weeknight meal, unless you do some of the prep work ahead of time. Just a tip.
There are lots of Paleo and Sugar Detox Shepherd's Pie recipes out there. I took a look at them, and then just used what I had in the pantry and refrigerator. I may try this with a sweet potato topping next time. Enjoy!
Paleo Shepherd's Pie
Ingredients: 1 large head of cauliflower, broken into florets 2 tbsp. organic butter 1/4 cup canned coconut milk 1 tbsp. olive oil 1 lb. lean grass-fed ground beef 1 cup carrots, chopped 1/2 cup chopped celery 1 small onion, diced 2 tbsp. tomato paste (with no added sugar) 1/2 cup organic beef or vegetable broth Salt and pepper, to taste 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. dried parsley Paprika
Preheat oven to 375 degrees.
Steam cauliflower florets in microwave for about 8 minutes in the microwave, with about 1/2 a cup of water, for 8 minutes. Stir, and steam an additional 4 minutes, until thoroughly soft. Process steamed cauliflower, with butter and coconut milk until smooth. Set aside.
While cauliflower is steaming, heat olive oil over medium-high heat. Sauté carrots, celery, and onion until softened -- about 8 minutes. Add ground beef and cook until browned. Add tomato paste, broth, and spices (except paprika), and simmer for 15 minutes, until flavors are well-combined.
Spray a glass pie dish with organic cooking spray. Fill pie dish halfway with meat mixture. Top with mashed cauliflower mixture. Sprinkle with paprika.
Bake for 25 minutes. Broil for 5 minutes. Remove from oven and let Shepherd's Pie stand for 10 minutes. Slice into 6 hearty pieces, and serve. Enjoy!
Yes, I admit it. I am a cauliflower geek. I love using it to make new recipes. It is a great lower-carb base for many entrees. I'm trying a new Cauliflower Soup this week!
But, if you're looking for a healthier version of a loaded baked potato, give this recipe a try! This recipe is 21 Day Fix-compliant and also 21 Day Sugar Detox-ready!
Loaded Cauliflower Bake 4 servings
Ingredients: 1 large head of cauliflower, broken down into florets 1-1/2 tbsp. organic butter 1/2 cup unsweetened coconut milk (or canned coconut milk) Small red onion, peeled and diced 1/4 cup parmesan cheese, divided Salt and pepper, to taste 1 tsp. garlic powder 1 tsp. onion powder 6 slices of bacon, cooked crisp and chopped 1/2 tbsp. dried parsley
Preheat oven to 375 degrees.
Steam chopped cauliflower in the microwave, along with butter and 1/4 cup of water for approximately 8-10 minutes, or until fork-tender. Let cool for 10 minutes.
Combine steamed cauliflower, coconut milk, onion, half of the parmesan cheese, and all spices except for parsley in a Ninja or similar-style blender. Puree until smooth.
Pour cauliflower puree into 9" x 9" glass baking dish that has been coated with organic cooking spray.
Top with remainder of parmesan cheese, chopped bacon, and dried parsley.
Bake for 25-30 minutes until heated through and slightly browned on top.
Weekly Meal Plan - Week #2 of the 21 Day Sugar Detox
Meal-planning: One of my favorite things to do! Yes, I'm a weirdo. LOL. That's okay. It helps me and the family stay on track with our healthy eating and with expenses.
So, the week ahead is Week #2 of the 21-Day Sugar Detox. You can check out my review of Week #1 here.
I'm also going to try some Pumpkin Pie Energy Bites. (Pictured above.) They look and sound delicious! I also made some homemade "Banola" this morning. Intrigued? Check out the link. YUMMY!
Fact: ALL of the food that I've been eating IS delicious. You can't beat that!
If you have any questions about the 21 Day Sugar Detox, comment below and I'll get back to you.
So, you may or may not know that for the past few years, I've been experiencing what I've come to believe are symptoms of being hypothyroid. I had a pituitary adenoma many years ago -- it was removed and was benign -- and I also have read that this predisposes me to being hypothyroid. I have had a few light tests done, and my ranges came back in the "normal range" BUT NOT in the "optimal range".
So, as I work through finding a new physician who will work with me and my symptoms, I wanted to try to see if changing up my nutrition intake will help alleviate at least some of my symptoms.
I have read that the Paleo diet or the 21 Sugar Detox can be of assistance with symptom alleviation. And, also with weight-loss.
So, with the 21 Day Sugar Detox, I am basically eliminating: sugar (in any form, in any amount—no honey, maple syrup, date sugar, no sweeteners at all–not even a small amount in salad dressing), all processed foods, grains, legumes, gluten, and white potatoes.
Make no mistake -- sugar is in EVERYTHING. So, these things are key:
Read your labels. Sugar is disguised as many other ingredients. Sucrose, dextrose, etc.
Read up on the program. Know what you can have and can't have.
Make a plan. Research -- I used Pinterest -- tons of recipes that sound good to you and that you can adapt for your family, too.
Meal-prep! Since this plan allows for NO processed foods, you need to have food on hand. Especially for those times you need to grab-and-go.
The ONLY modification I am making for this program is continuing to drink my Shakeology. This is non-negotiable for me. It has helped with some of my symptoms, too, and I am not willing to give it up.
So, to MY REVIEW of the first week (almost) of the 21 Day Sugar Detox:
It really isn't as hard as I thought it was going to be! My detox "symptoms" were pretty minimal. Once I got through the first 1-2 days, I was fine. I had a dull headache for the first two days. And, my first night of sleep was pretty horrendous. Since then, I've been sleeping like a baby.
I am loving the food. I don't feel deprived at all. I've only had a very small craving for additional fruit and a few crackers. Crackers are my downfall though, so that's pretty standard for me.
I feel GREAT. I have more energy. My skin is clearing up. My digestive issues are nearly GONE (if you want more "TMI-style" specifics, feel free to message me. I'll share!) And -- weirdly -- I glanced at my reflection in the mirror today and the deep, dark circles that I usually have under my eyes were nearly gone. I'm not sure if that's normal or not? I'll take it.
I haven't gotten on the scale yet. I am hoping for a bit of weight-loss, but honestly? The way that I feel is MORE than worth this.
I'm also in my first week of Insanity Max: 30. Insanity Max: 30 is 30 minutes a day of tough cardio and tabata-style workouts. One of the best parts? Every workout has a modifier on screen. So even if you’re just starting out, you can follow the modifier and still get a killer workout. I modify 90% of the workouts! And, there's no equipment needed -- all you need is your own body.
I'm eating properly AND getting a great 30-minute workout in. Talk about treating the body right. And, feeling GREAT!
If YOU need a REAL-Solution for your health and fitness goals (NOT a resolution!), I would love to chat with you. Find a workout that works for YOU, personally. And a nutrition plan that works for YOU, personally!
Want your children to eat broccoli? Try this recipe. My DAUGHTER eats it. She says she likes "burnt broccoli". (It's not burnt.). The broccoli isn't soft and mushy -- it has a crisp, caramelized taste to it. It is the ONLY way my kids will eat it (besides raw with ranch dip).
And besides, this recipe is super-easy! It may seem as if you put a lot of work into it -- when you did not.
Oven-Roasted Shrimp and Broccoli 4 servings
(21 Day Fix - Approved)
2 lbs. fresh broccoli, trimmed and cut into florets 1 lb. large shrimp, peeled and deveined 2 tbsp. coconut oil (melted and divided) Salt and pepper, to taste 1 tsp. onion powder 1 lemon (for lemon zest and lemon juice)
Fresh parsley
Preheat oven to 425 degrees.
In a large bowl, combine broccoli florets, salt, pepper, onion powder, and ONE tablespoon of melted coconut oil. Toss until thoroughly combined. Pour, in a single layer, onto a large baking sheet that has been coated with cooking spray. Bake for 10 minutes.
Meanwhile, using the same bowl, combine the shrimp, salt and pepper, remaining melted tablespoon of coconut oil, and the zest from your lemon (save the lemon for its juice). Remove broccoli from the oven, and add the prepped shrimp to the same pan, along with the broccoli.
Return to the oven and roast all for an additional 10 minutes, tossing once halfway through, until the broccoli is tender and golden around the edges and the shrimp is cooked through.
Remove pan from oven, arrange the shrimp and broccoli on a serving platter, and squeeze your lemon over the shrimp and broccoli. Top with fresh parsley.
Done! And, delicious.
My family likes this over basmati rice or angel-hair pasta. I served mine with previously prepared mashed cauliflower.
Enjoy!
(21 Day Fixers, for the Oven-Roasted Shrimp and Broccoli, your container count is: 1 red, 2 greens, and 1.5 tsp.)
If YOU would like to participate in one of my upcoming 21-Day Fix accountability groups (run monthly), please contact me here, or email me directly at chrispechulis@gmail.com.
Homemade Tomato Bisque is a classic soup that is simple to make and this recipe will have you coming back for more. SO MUCH better than a canned soup! Know what you are eating.
Made from ingredients you likely have in your pantry and refrigerator. Comfort food at it’s best.
Homemade Tomato Bisque
Ingredients
2 tbsp. organic coconut oil
1 yellow onion, diced
1 carrot, diced
2 cloves, garlic, minced
32 oz. vegetable broth (no sugar added)
1 cup water
1 can (28 oz.) whole tomatoes (no sugar added)
1 tbsp. tomato paste (no sugar added)
1 bay leaf
1/2 tsp. onion powder
1/4 tsp. red cayenne pepper
1 tsp. dried basil
1 cup from a can of full-fat coconut milk
1 tsp. sea salt
1/8 tsp. ground black pepper
a couple of dashes Tobasco sauce
Instructions
Heat the coconut oil in a large soup pot.
Add the onion and carrot and sauté for about 8-10 minutes. Until the onion looks translucent.
Add the garlic and sauté a couple more minutes.
Pour in the broth, water, tomatoes, tomato paste.
Add the bay leaf, onion powder, cayenne pepper, and basil.
Cover and cook over medium heat for 30 minutes. Stir a couple of times to make sure it is not sticking.
Remove from the heat and let cool.
Remove the bay leaf.
Now you need to blend the soup. You can either use and immersion blender until it is completely smooth or Use a blender. Blend in batches until the soup is smooth.
Return the tomato soup to the pot by pouring it through a sieve.
Reheat the soup and add the coconut milk, salt and pepper. Do not bring to a boil or cook too high after the coconut milk has been added.
Taste to see if you need more salt or pepper. They can always add a little at the table.
Serve and enjoy!
Serving size: 1 1/2 cups
Original recipe from which I modified: Vegan in the Freezer
So, with the holidays and being sick with acute bronchitis, my eating has gotten a bit off-track. Never a good thing. It is NOT just about the number on the scale. My body just feels "blech". Bloated, foggy, and inflamed. No good!
I've also recently discovered that I am borderline hypothyroid and am experiencing nearly ALL of the classic symptoms. My first line of attack with this is going to be to eliminate sugar and gluten from my diet and see if that is of help.
That being said, some fellow fitness friends and I are going to do a 21 Day Sugar Detox, virtually, starting tomorrow (January 5th). Menu-planning will be key! It always is when feeding a health family, in my opinion.
There is a ton of info out there on the 21 Day Sugar Detox, so check it out. Lots of guidelines, recipes, and information ...... free and online, and also there are book(s) available for purchase.
By the way, if you'd like to join us and want some extra support, please let me know!
Anyway, so I've started a new recipe board on Pinterest for these recipes here. Please be patient with me, as I'm still learning about this program, and may modify slightly for my personal health needs and my family's needs!
This Spicy Turkey Taco Burger recipe (with homemade guac -- of course), is one of our faves!
If you have done the 21 Day Sugar Detox, I would love to hear about your experiences - both good and bad! And, any advice that you can offer this "newbie" would be greatly appreciated!
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