Spaghetti - Clean eating

My kids love spaghetti, and I mean love it! So I have been on the hunt for a clean or at least healthier version of it that actually tastes good and is not full of sugar! I think I finally found it!! My whole family loved this one, so it is definitely kid approved. Best part is that it didn't take a lot of prep time either which is what I have found with other recipes out there. I liked this because being a busy mom I like to save time when I can, especially in the kitchen. If you try this let me know what you think about it.

Ingredients

• 2 lbs ground turkey or lean beef
• 3 cloves of garlic, minced
• 2 cans (29 oz each) organic crushed tomatoes
• 1 can organic tomato paste
• 3/4 cup water
• 2 teaspoons sea salt or Himalayan salt
• 2 Tablespoons olive oil
• 2 teaspoons oregano
• 2 teaspoons basil
• 1 teaspoon thyme
• 1 teaspoon crushed red pepper
• 1 dash of pepper; if desired

Instructions

Thoroughly cook meat.
Combine all ingredients with meat 
Let simmer for about an hour
Serve with whole wheat noodles or spaghetti squash

Nicole McDuffie
Independent Beachbody Coach

Skinny Peppermint Mocha

Ever had those Peppermint mocha's from Starbucks? Yeah they are pretty amazing and I love them, but also are calorie packed and full of additives! The ingredients of Starbucks version (my personal favorite) are: espresso, milk, mocha sauce (corn syrup, water, high fructose corn syrup, sugar, cocoa (processed with alkali 13%), potassium sorbate, artificial flavor), and peppermint-flavored syrup (sugar, water, natural flavors, preservative, sodium benzoate, citric acid), whipped cream, and dark chocolate.

Calories in one Tall nonfat Peppermint Mocha Latte with no whip (add 70 calories and 7 grams of fat for whip):

Hmm. This prompted Rebecca Swanner to ask our incredible nutritionists at Beachbody to whip up their own version. I couldn’t be happier, and I think you’ll love it too. If you swap almond milk for nonfat milk and leave out the honey, you can enjoy it vegan.

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
½ cup nonfat milk (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
¼ tsp. pure peppermint extract
1 cup brewed black coffee (or 1 shot espresso)
1 fresh mint leaf (for garnish; optional)

Preparation:
1. Bring milk, cocoa powder, and honey (if desired), and peppermint extract to a boil in medium saucepan over medium heat, stirring occasionally.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug; top with milk mixture.
4. Garnish with mint leaf if desired.

Here’s the nutrition details for the vegan version:

Nicole McDuffie
Independent Beachbody Coach

One Healthy Choice

I know if you are like me then you have made at least ONE healthy choice this year. My healthy choice is Shakeology and of course working out! 

What is Shakeology? If you have been following me on facebook you may have seen my selfies with it or saw me talking about it! It is definitely no secret that love living a healthy, fit lifestyle!  This lifestyle has helped to make my asthmatic lungs stronger, and to make better choices for my family. These choices have made me feel most proud above all else, because the health of my children is the most important thing in the world to me! Now I am setting the example for my sweet children. 

I have been drinking Shakeology for almost 2 years now. Not only has it helped me kick those poet, gooey carb cravings to the curb, but it has aided in my 30 lb weight loss. Not to mention that my hair and nails just grow like weeds! Also, I just have more ENERGY now and I just FEEL better! 

If you share your healthy choice this year that you have made on Instagram you will be entered to win a prize pack  from Beachbody, the makers of Shakeology! #heckyes

Make sure you follow @shakeology and include the hashtag#onehealthychoice with your photo! 

Some of the prizes are:

 PiYo kick start challenge pack (which includes the #piyo program, 30 days of Shakeology, and a 3 Day Refresh kit)

 Shakeology hoodie

 Shaker cups and much more

If you are interested in taking the 1st step in a new healthy lifestyle, leave your contact info  below in the comments. Each month I run a 21-30 day clean eating and fitness challenge. Next one begins December. If you want to learn more about what Shakeology is click here.

Nicole McDuffie

Independent Beachbody Coach

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Harvest your Hottie for Fall

How do you feel when you have accomplished something that you consider TOUGH?

These are the women I am looking for:

The ladies who think think that weight loss or confidence in their own skin is a very distant concept. The ones who think they have to feel uncomfortable forever because they “just can’t lose weight.”

I’m looking for them because I USE TO BE THEM!

Are you someone who would feel PROUD of YOURSELF if you were to drop 10-15 lbs? It is really not about the actual pounds as it is about you FEEL at your CURRENT weight---because you just don't feel good. 

Can you relate?

You need to join me in my November 3rd Challenge. Seriously. You do.

I was VERY doubtful that a HOME workout program would make me lose the inches I lost and more so I was doubtful that the stubborn number on the scale would move. BUT 21 days later- it did! It can be done. 

21 Day FIX is my VERY favorite program. WHY? It is short and sweet. You eat normal food. There is no confusion on what to eat with this program. You don't have to spend hours of prep time. It is SO simple. It is fun, especially when you combine it with a group of ladies doing the exact SAME thing! 

There are many other programs we can choose from for you too if you would rather do something different. No matter what program you choose, you will have one on one support with me, a FUN, private group to be a part of for constant support and motivation, nutrition tips and meal ideas, and you will tone, tighten, and lose weight before the holiday pictures. 

I am only accepting TEN women this time. 

We are starting on NOVEMBER 3rd… last day to get committed is October 29… so lets get you all set up!

The Holidays are right around the corner and we want to Harvest your Inner Hottie! So I am only taking the 10 most serious ladies! 

I want to use your before and better yet your AFTER pictures right here on my blog to encourage other women! 

Real Results from my last group!

Apply here to be a part of this group!

http://

Nicole McDuffie

Independent Beachbody Coach

Clean Eating Sweet Potato Pancakes

I have come to find out that I am loving cooking lately! I love coming up with new ideas for my family, especially breakfast foods. I am so over the sugary cereal. This morning I had a left over sweet potato and I had seen recipes online for sweet potato pancakes. I decided that I wanted to try it this morning. These can also be used if you are on the 21 Day Fix or following a Paleo diet.

Ingredients:

1 small sweet potato
2 eggs
1/4 cup unsweetened applesauce
1-2 tsp cinnamon
A dash of nutmeg (optional)

Optional Toppings:
Maple syrup (be careful because if you use to much it has a lot of sugar in it)
Coconut butter
2 tsp honey

Mix all of these ingredients together in a bowl. I cooked mine on a skillet griddle and was able to make 4 small pancakes out of this mixture. Because these are easy to burn cook on medium heat and it takes a little longer to cook because it is a sweet potato.

My final thoughts:

These were much tastier then I thought that they would be! I really liked them and because there is protein and a powerhouse of nutrients from the sweet potato my hunger has been kept at bay.

21 Day Fixers:
1 red, 1 yellow, 1/4 purple

Nicole McDuffie
Independent Beachbody Coach

Lemon Chicken Supreme

We have been searching for some new recipes lately just to come up with something different then the normal weekly dinners we were having.

I came across this one and cooked it last night. What I loved about it is it is a crockpot meal and was super easy to make. What I loved the MOST about it is that it tasted delicious and was so juicy! All of my kids ate it without complaints, a rare occurrence in this house!

Lemon Chicken Supreme:

4 chicken breasts (or as many as you need, but you may need to increase ingredients if you add more)
1 tsp oregano
1/2 tsp rosemary (I was out of rosemary last night, instead I used fresh cilantro and I think I like it better then the rosemary!)
3 garlic cloves, minced
2 Tbs butter (real unsalted butter)
1/4 c chicken broth
1/4 c fresh lemon juice (I used a whole lemon, peeled it, and juiced it with my food chopper)
Dash of salt and pepper

Wash chicken, pat dry, season w/salt and pepper.
Melt butter in frying pan and brown chicken and then transfer to crock pot.
Add a little water to the pan and scrap out any brown bits and pour over chicken
Mixed the rest of the ingredients together and pour over the chicken.
Cover and cook on high for 4 hours or low for 7 hours.


We served this with steamed carrots and brown rice. We will be adding this recipe into our rotation of dinners! If you try this let me know what you think!

Nicole McDuffie
Independent Beachbody Coach

T25 and PiYo hybrid

I am just completing week 3 of the T25 and PiYo hybrid that I have been doing. I am doing this combined with the 21 Day Fix food plan and Shakeology daily, and I am seeing some great results. I talked earlier this week about our move and having some depression from that. Along with that has come weight gain of 10 lbs, so I wasn't feeling the best about myself and feeling frustrated!


I am happy to announce that I lost 4 of those 10 lbs, and I am feeling SO much better about myself. My energy level is up and my stomach is no longer bloated and feeling icky! I am posting the hybrid calendar that I have been following in case you are interested in doing the same hybrid. If you need extra support and accountability I would love to help you through them!

Click here to fill out an application and I will contact you within 24 hours.

Sneak Peek into Beachbody Coaching

New Sneak Peek starts on Monday September 22.


I know you guys know that I am a fitness enthusiast, but I also am very passionate about helping woman add some financial freedom to their families. For me, the way I do that is with Beachbody Coaching. I have been able to provide for our car payment and student loan payment, and I am not stopping there. I am helping my team to do the same. There is nothing better then helping someone to lose weight and gain financial freedom all while doing it myself.

We are all mothers, full time workers, doctors, nurses, lawyers, wives, military families, any profession you can think about. You do not have to be a trainer or a fitness professional, what you do have to have is a strong work ethic and a desire to help people better themselves. BUT remember that you are on your journey to it doesn't matter if you are 100 or 400 lbs you have an ability to add worth to people's lives! One way of doing that is through Beachbody Coaching.

If you have been seeing me post about coaching and wondering what it is all about and want some more INFORMATION before considering it please join us. Our goal and desire is to share all the important details with you before you make your decision. After this group you will be able to decide if coaching is right for you & your family.

There is no commitment required. It simply is to help you see if this is a good fit for you. Beachbody coaching and my team has completely changed my life & I am passionate about passing this on to others.

If you want to be a FLY on the wall in this group please send me an RSVP at fitnic13@aol.com or shoot me a friend request at www.facebook.com/nicoleswartzelmcduffie

It feels good to be back

I have been absent from my blog lately and here is why:

We are a (very proud) Navy family and we have only PCSed (relocate) one other time. The one other time we moved to Houston, TX about 7 hours from home. We were only gone for one year and my husband was picked up for a program in the Navy where he was able to finish out his schooling in college as a nurse. So after one year of being away we got to move back to our hometown where our family's live and where we grew up.

  It took John almost 3 years to complete his degree and we were to PCS to Virginia. Close to his completion we were told that if we wanted we could stay where we were for another 3 years as John would only have about an hour commute. Needless to say, we have been extremely blessed, this is not typical for military families. My kids got to grow up for 6 more years with grandparents and our church family.

We found out that we would indeed be PCSing to Virginia for real this time. Only about 14 hours from home. My heart was sick. However, despite the sadness we know that this was the will of God, and where we were supposed to be coming. We decided that we were going to buy a house. So 2 months before we drove up to meet with the realtor and see some houses. We had been searching for weeks and found about 20 homes in the neighborhood we wanted and the schools that we wanted. When we sat down to meet with her the day before going out to look we found out that about 15 of the 20 homes were already under contract! I was thinking what do we do now!

We go back to the hotel, PRAY, and we did another search. We came across a house in our price range with 5 bedrooms. There were no pictures of the inside only the outside. I told my husband, John, I don't care it is in our price range and it would mean that each of our 4 kids could have their own bedroom. Something my 11 year old had been praying about for a few months because she was tired of sharing a room with her sister!

 

The next day, we found out we could see the house, and we did. It was absolutely perfect. It had EVERYTHING we had prayed about in a home that we wanted. A fenced backyard for our kids to play in and the dog to be able to run around in, an office space for my Beachbody business, did I mention 5 bedrooms, a closet that was big enough, and lastly a jet spa tub (yes I prayed for that!!!). I didn't need to see any other house, this is the house that I wanted!

Living Room

My office

     God is so wonderful and amazing in the ways that he works for our good. I never imagined that we would be able to have something so nice, but he worked it out. We came home with a renewed peace. I held on to that peace until we moved. Moving was so much harder then I thought it was going to be. I thought I was prepared to leave home and move away from all that we had known. BUT I was so wrong. I wasn't prepared for the loneliness that we would feel. I have still been holding on to God's promise that he is guiding our path even if it has been with one finger and I don't feel it, everyday I say I have faith in you and your will. Because he has been with us every step of the way.

The Kitchen

The Backyard

     I have been missing because I had to do some soul searching and come out of the fog of depression. I had to get back into the word of God again so that I could feel at peace again. I had to make sure that helping people lose weight and gain financial freedom was something that I could do still. A friend who has been also going through some troubles posted about them and she had some beautiful words of wisdom. Sometimes the best way to help yourself is to help others! With that this is where I have been, but I am back and ready to help!

Fountain in the backyard

Are you a military family facing your first move or your tenth? I would love to hear from you and any advice you may have for me or just to connect with you! Shoot me a message at fitnic13@aol.com or find me on facebook.com/nicolemcduffiesfitness.


Nicole McDuffie
Independent Beachbody Coach

5 Day Sneak Peek

I am hosting a Sneak Peek of what Beachbody Coaching is exactly, BUT it starts today!

This is going to be a 5 day private group here on Facebook. It is only open to those who are considering becoming a COACH but are not working with a coach currently. If you want to RSVP for the group - send me a message here! 

There is no obligation to do ANYTHING after the group is done, as my goal is to give you the information you need to make a decision as to whether or not this is right for YOU & YOUR family. I'll tell you how the business actually WORKS & I will address common hesitations in the business!

There will be a questions and answer day after the sneak peek is over as well! 


Interested? Make sure you click here because it starts TODAY!

Healthy 4th of July food options

The one thing I think of when I think about the Fourth of July is freedom, fireworks, bar b que, and watermelon. That is what we do in the South. As we head into the holiday today, I couldn't help but to think about some healthier ideas for a BBQ or get together. I came across quite a few that I will using today as we are out celebrating because I am always looking for ways to make things healthier!

The goods:

Pork and veggie kabobs:

Ingredients:

4tbsp       olive oil

2 cloves garlic, chopped

1 lemon zest and juicce

2 tbsp chopped flat-leaf parsley

1 tbsp chopped rosemary

1 tsp chopped fresh thyme

1 tsp stevia

3/4 sea salt

1/4 tsp black pepper

1 1/4 lbs thick-cut boneless pork chops, cut into 1 inch pieces

2 medium zuchini, cut into 1/2 inch slices

2 medium summer squash, cut into 1/2 inch slices

12 cherry tomatoes

1.

In a small bowl, whisk oil, garlic and lemon zest and juice. Stir in parsley, rosemary, thyme, sugar, 1/2 teaspoon of the salt and all the pepper.

2.

Place pork in a large resealable food-storage bag and spoon in 4 tablespoons of the herb-oil mixture. Place zucchini, squash and tomatoes in another large resealable bag; pour the rest of the herb-oil mixture into it. Seal both bags and shake to coat ingredients. Refrigerate for 1 hour, turning after 30 minutes.

3.

Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals.

4.

Thread metal skewers separately with pork, zucchini, squash and tomatoes. Grill zucchini and squash about 5 minutes per side, pork about 3 minutes per side or until internal temperature reads 155 degree F on an instant-read thermometer. Grill tomatoes about 3 minutes per side.

5.

To serve, sprinkle kabobs with remaining 1/4 teaspoon salt.

Patriotic Fruit Kabobs

This one is pretty idea is just so cute and patriotic! I love it! I can't wait to show this one to my family later this afternoon!

Yogurt Pops:

I ran across these on pintrest. 

Ingredients: 

Blueberry yogurt 

vanilla yogurt 

strawberry yogurt 

A handful of blueberries for each one

A handful of strawberries for each one. 

Drop into a Popsicle mold and let freeze for one hour. These are almost to cute to eat!

• 
  

Patriotic fruit salad 

Ingredients:
1 cup fresh blueberries
1 cup cubed watermelon

Preparation:
1. Combine blueberries, and watermelon in a medium serving bowl; toss gently to blend.

What is PiYo?

Have you heard of PiYo yet? It was created by one of my favorite trainers, Chalene Johnson, (other programs include; TurboKick, TurboFire, TurboJam, Chalean Extreme, etc). It has been around in gyms for years, but now she has put together a PiYo workout for home DVD through Beachbody. I have taken a live class and have fallen in love. I can not wait for the new program to come out!

What is PiYo?

PiYo is a full body workout that is designed to build strength, increase endurance, and gain flexibility through a unique blend of Yoga and Pilates. The moves fit perfectly together to form a class filled with intense choreography that's fun, challenging, and will make you sweat. It is perfect for beginners or someone who is super fit. This workout is calorie torching and is all about energy, power, and rhythm. Think sculpted abs with increased overall core strength and greater stability.

This program is a low impact workout and there is no jumping or weights required. It will be an awesome option if you are traveling because all you will need are your workout clothes and a DVD player. How awesome is that?

Sign up for an email when it is released on June 23 here

Have you thought about signing up as a coach? Click here to find out more info about coaching!

 PiYo Workout By Chalene Johnson Details

• 60 day workout
• 9 workouts total
• 25-45 minute workouts
• PiYo has modifications offered for beginners, and is great for advanced exercisers as well to help lengthen muscles and burn more calories. (If you don't follow Chalene on Instagram you should, its amazing to me how much HER body has changed in the last few months from doing PiYo!)
• Coaches get the program a full two weeks before it is released through Beachbody. What does that mean? It means you can get this two weeks earlier than the public through me. Click here to leave your email so that you can get a reminder from me.

My experience with PiYo

I took a PiYo a live PiYo class. I have always had a love for Yoga, but this was so much more fun. I loved every muscle burning minute of it. I drenched in sweat just as if I had down Insanity. The next day I was so sore I could barely get out of bed! I love that kind of soreness though, because it lets me know that I got a great workout in!

This is how Chalene describes PiYo:  "PiYo™, a strength workout, is all about working it to get the most for your money. It’s the perfect blend of many disciplines: sports training, core conditioning, dance, stretch, and athletic drills that will help kick up the calorie burn and build muscle! The dynamic blend of movement increases strength, core stability, and agility. This workout provides an incredible experience and helps you lose weight."

By signing up your email you will be among the first to know the day PiYo is released you will also be eligble for free coaching from me as well as being placed in my PiYo test group. What is this test group? You will be among the first to see results from PiYo and be surrounded with other people doing the same workout for accountability and amazing support. 


Beachbody conducted their own test group and here are some of the amazing results to come out of it:

Would you do a PiYo Workout by Chalene Johnson?

Sign up for the PiYo details & an email as soon as PiYo becomes available.

Thinking of coaching? You’ll get 25% off! Click here to view our Beachbody Coach Guide

Nicole McDuffie

Independent Team Beachbody Coach

Pasta Fagioli Soup Crock Pot Healthy Recipe

Hey everyone I know it has been quite a while since I have blogged. Honestly, May is one of my busiest months of the year! So it has been jam packed! I wanted to hop on and share this recipe for Pasta Fagioli Soup (just like you get at Olive Garden, seriously just as good and bonus its healthy!) It was given to me by a friend and it is just to yummy not to share. You will need a large crockpot as it makes a ton!

Ingredients:

2	lbs ground turkey
1/2	onion, chopped
3	carrots, chopped
4	stalks celery, chopped
2	(28 ounce) cans diced tomatoes, undrained
1	(16 ounce) can red kidney beans, drained
1	(16 ounce) can white kidney beans, drained
3	(10 ounce) cans beef stock
3	teaspoons oregano
2	teaspoons pepper
5	teaspoons parsley
1	teaspoon Tabasco sauce (optional)
1	(20 ounce) jar spaghetti sauce (low sugar or no sugar added) What I use is thick and zesty package of spaghetti seasoning and a large can of tomato sauce.
8	ounces whole grain or whole wheat pasta Directions: 1. Brown turkey in a skillet. 2.Drain fat from beef and add to crock pot with everything except pasta. 3.Cook on low 7-8 hours or high 4-5 hours. 4.During last 30 min on high or 1 hour on low, add pasta. This is an absolute must try recipe! Filling, healthy, and plenty for leftovers! Nicole McDuffie Independent Beachbody Coach