Zoodles…I’m Obsessed!

It’s official! I’m in love with Zoodles! They are soooo easy! And not only easy, they’re delicious! I loved Monday’s Spicy Shrimp recipe. I went a little overboard with the crushed pepper flakes, but I loved using the Zoodles as a replacement for pasta. I have never made them or had them before and I’m left wondering what took me so long? So now I’m searching for recipe ideas to find new ways to make them into yummy recipes. Here’s a link to 10 delicious recipes using Zoodles!shrimpzoodles

Clean Eating Challenge Shopping list + Recipes!

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5 Day Clean Eating Challenge
Monday Tuesday Wednesday Thursday Friday
Breakfast Egg cups Overnight Oats Egg cups Overnight Oats Egg cups
Snack Power Shake Apple w PB Power Shake Apple w PB Power Shake
Lunch Tuna Salad Shrimp, asparagus & zoodles Lemon Chicken w/ veggies & rice Honey Dijon Salmon Sloppy Joes
Snack Veggies & Hummus Power Shake Veggies & Hummus Power Shake Veggies & Hummus
Dinner Shrimp, asparagus & zoodles Lemon Chicken w/ veggies & rice Honey Dijon Salmon Sloppy Joes Crock Pot Chicken Fajitas

Grocery List

Protein

6 Eggs

Shrimp 1lb

Salmon 8oz

Ground Turkey 1lb

Chicken 3lbs

Tuna 1 5.25 oz can

 

Dairy

Greek yogurt

Almond milk

Shredded Cheddar Cheese

 

Grains

Steel cut or rolled oats

Brown Rice

Corn or flour tortillas

Whole wheat or flat wheat buns

 

Vegetables

Spinach

Veggies for hummus dipping (carrots, peppers, cucumbers)

Asparagus

Zucchini

Chopped frozen veggies of your choice

Broccoli

Celery

Romaine

Steam fresh bag of veggie grouping of your choice 1

Onions or shallots

Bell Peppers (3)

 

Fruit

Fresh berries for overnight oats

Frozen berries for shakes

Apple (3)

Dried Cranberries

 

Misc

Can (15oz) of no sugar added tomato sauce

Can (15oz) of diced tomatoes with green chillies

Hummus

Garlic cloves

Lemon juice

PB or almond butter or PB2

Dijon Mustard

 

Recipes

Monday Recipes:

Egg Cups: 6 Eggs, 1 cup chopped veggies of your choice.

Preheat over to 350 degrees. Prep a cupcake pan (12 spots) with cooking spray. Beat eggs in a bowl then mix in veggies. Pour evenly over the 12 cups. Bake at 350 for 15 minutes or until eggs are cooked through. 4 cups make up 1 serving, refrigerate the rest for Wednesday and Friday.

Power Shake: 1 Scoop vanilla protein powder, 1/2 cup frozen berries, 1/2 cup spinach. Add everything in blender plus 8 oz of water. Blend and enjoy!

Tuna Salad:
Ingredients

1 (5.25 oz) can of white albacore tuna, (water packed) drained well

½ cup chopped apples, such as Gala, Fuji or Honeycrisp, unpeeled

⅓ cup celery, chopped

¼ cup diced scallions or red onions

3 tablespoons dried sweetened cranberries

3 tablespoons Best Foods Light mayonnaise (Hellman’s Light)

1 tablespoon minced fresh dill

1 tablespoon lemon juice

2 romaine lettuce leaves, optional
Instructions

  1. Add all the ingredients to a bowl, except lettuce. Mix well to combine.
  2. Scoop about 1 cup of tuna into a small dish or bowl. Or, line 2 plates with a romaine lettuce leaf. Scoop about 1 cup tuna onto each lettuce leaf.

Makes 2 servings (each serving, about 1 cup)

Spicy Shrimp and Asparagus over Zucchini Noodle Pasta (2 servings)

Quick and easy dish features garlic shrimp and fresh asparagus sautéed and

served over zucchini noodle pasta. Gluten­

free, dairy free and loaded with nutrients, this dish makes for a healthy weeknight meal.

Ingredients 1 Tablespoon olive or coconut oil 1 lb. sliced asparagus 5 garlic cloves, minced ½ teaspoon sea salt 1 teaspoon crushed red pepper ¼ teaspoon freshly ground black pepper 1 lb. shrimp, peeled and deveined 2 Tablespoons of fresh lemon juice 2 medium zucchini, spiralized into noodles fresh parsley, for garnish Instructions 1. Heat oil in a large nonstick skillet over medium heat. Add asparagus, garlic, salt, red pepper and black pepper; cook for 2 minutes, stirring frequently. Add shrimp, and cook for 4 minutes, stirring frequently. Stir in lemon juice. Once shrimp looks cooked through, transfer the mixture to a plate and set aside. 2. Add zucchini noodles into the same skillet and sauté for 1­2 minutes, add shrimp and asparagus mixture back into the pan. Give it a good stir to combine everything, then remove from heat, top with fresh parsley and serve

 

Tuesday Recipes:

Overnight Oats: 1/2 Steel Cut or Rolled Oats 1 c.

greek yogurt 1/4 c. almond milk 1 c. berries 1 tbsp cinnamon

Directions: mix up all the ingredients and throw in the fridge overnight. The oats will soak up the flavors overnight so you wake to a tastey, cool treat. Note: steel cut oats still maintain some of their crunchy factor, so if you don’t like that consistency stick with rolled oats.

Lemon Chicken

Ingredients (4 servings)

  • 1 lb boneless chicken breasts
  • 1 tbs plus 2 tsp of clarified or vegan butter
  • 1 tbs olive oil
  • 1/2 tsp garlic powder
  • salt and pepper
  • 1/2 cup of rice flour (or regular flour)
  • 1/2 cup of fresh lemon juice
  • 2 lemons, sliced
  • 1 tbs lemon zest
  • 1/2 cup low sodium chicken broth
  • fresh parsley if you have some! (we didn’t)

Instructions

  1. Mix together rice flour, garlic powder, and a sprinkle of salt and pepper. Lightly dredge each piece of chicken in flour mixture, shaking off excess.
  2. Over medium heat, melt butter mix in olive oil. Brown chicken on each side for 2-3 minutes. Transfer to a plate and keep warm.
  3. Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken.
  4. Add chicken back to pan and top with lemon zest. Simmer on low heat for about ten minutes. Sauce should thicken a bit. Top with lemon slices and simmer for 5 more minutes. Sprinkle with additional salt and pepper if desired and top with fresh parsley, if you have it.
  5. Delicious served with brown rice and steamed veggies!

 

Wednesday Recipes:

Honey Dijon Salmon

2 Portions of Wild Salmon

2 Tbsp of Honey Dijon Mustard

1 Small Shallot Diced or an onion diced

1 Clove of Garlic, minced

Dash of Cayenne Pepper

2 cups of brown rice*

1 cup of steamed broccoli

Mix Honey Dijon Mustard Dressing, Shallots and Garlic in a bowl. Place salmon on a piece of foil and smear mixture on top of the salmon. Top with a dash of Cayenne pepper and wrap salmon in foil and bake for 20 minutes on 350. Serve with brown rice and steamed broccoli.

*Make 2 servings of brown rice; one serving will be used for tomorrow’s lunch.


Thursday Recipes:

CLEAN EATING SLOPPY JOE’S

(Makes about 8 sloppy joe’s – depending on how “sloppy” you like them). Save one serving for tomorrows lunch and freeze leftovers.

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1-1/2 pounds lean ground turkey meat (use TVP if you’re vegetarian)
  • 1 (15 ounces) can tomato sauce, no sugar added
  • 1/2 cup clean ketchup (I use the OrganicVille brand)
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 medium green bell pepper
  • 1 medium red bell pepper

DIRECTIONS:

  1. Put your olive oil in a large pan, add the turkey meat and cook over medium heat.
  2. Once the meat is cooked, add everything else. Stir until well blended and heated through.
  3. Scoop however much you want onto a clean hamburger bun and “get sloppy with that Joe!”

 

Friday Recipes:

Slow Cooker Chicken Fajitas

Makes About 9 fajitas

Ingredients

2 lbs boneless skinless chicken breast halves

1 (14.5 oz) can petite diced tomatoes with green chilies

1 red, orange and green bell pepper, julienned

1 large yellow onion, halved and sliced

4 cloves garlic, minced

2 1/2 tsp chili powder

2 tsp ground cumin

1 tsp paprika

3/4 tsp ground coriander

1 tsp salt

3/4 tsp pepper

2 Tbsp fresh lime juice

1 Tbsp honey

For serving:

Flour tortillas, sour cream, cilantro, salsa, guacamole, Monterrey jack or cheddar cheese

Directions

Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.

In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.

Cover and cook on HIGH heat 3 – 4 hours or low heat 6 – 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).

Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss. Serve warm in warmed tortillas with sour cream and optional guac, cheese and salsa.

It happens to the best of us…

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It happens to the best of us…
The other day I did a Facebook Live about making a healthier version of one of my favorite foods, pizza. I received a few comments that made me realize that maybe I wasn’t eating as healthy as I thought. Although I was making a healthier version, I may be thinking I’m eating cleaner than I really am. I know this happens to all of us. We think we’re doing one thing, but we’re not fully committed or doing as good of a job as we thought we were.

 
So…I’m going to push myself to get in 5 consecutive days of clean eating. Do you want to join me? The meal plan is almost done and I’m keeping it super simple! It’s packed with delicious but easy to make meals. The more complicated it is, the less likely I’m going to follow through.
 
I’d love for you to join me in this 5 day challenge! I’ll be starting on Monday April 24th. We can support and motivate each other to really rock this challenge! To join, just make sure you’re a member of our Women Who Define Brave Facebook Group. I’ll post the meal plan, recipes and grocery list in there so you can be prepared.

 
Let’s do this together!

Stress relief as a side effect of exercise?

Most days I work from home. Somedays this means I have to be flexible in thinking about my workout. Depending on the day, I’ll get my workout in right away and somedays it happens after a few meetings late in the afternoon.

I truly look forward to this time. Actually its kinda this meditative place where I can escape the day’s tasks and just focus on movement and breathing. Can you say stress relief!!

Often it is these short breaks in my day that can really make a change in my outlook. I try to mix it up, some days I do a home solo workout, sometimes I go to the gym and take a class, and sometimes it’s just me and our dog, Bronx, walking trails around our home.

2017-04-18-1As an entrepreneur, you have a lot of time on your own and its necessary to have a forward thinking mindset. I find a good sweat sesh can really make a difference in my day! I am always amazed at how getting my blood pumping can change my mood. Even just getting outside for a walk and breathing in fresh air can change my perspective or get me thinking in new ways.

I was thinking about this post the other day after reading about how Kelsey Miller (#antidietproject) was shifting her mindset about working out in the past few years (and even now before she is getting married).

When it comes to the mood-improving effects of exercise, she says, the ideal amount is, “three to five times a week, 20-30 minutes of cardio, at 70% of your maximum capacity.” –Lara Fielding, Psy.D., a clinical psychologist in California via Refinery29.

I think this is good wisdom and good for us in many ways! So next time you’re feeling stressed, go for a walk or get some exercise to shift your mood and mindset!

2017-04-18

We Have Scarves!

I don’t know about you, but I love a great scarf! In all the clearing out and making room for our next season, we found more burnout scarves! They are the perfect weight for Spring and come in fun, bright colors. Scarves are such a great accessory for any outfit!
 Katie K Active Burnout Tank Black 15 ss Web
Help us clear out our Burnout Scarves! We’re offering 50% OFF & Free Shipping!
Originally $24 now $12 in FOUR fun colors! Use code “Scarf50” at checkout to have the discount applied!
To validate this offer, select the items to go in your “Cart” The “Cart” icon is on the upper right hand side of the screen. If you hover over the “Cart” icon, select “View Cart”. Once in the “Cart”, you can enter the code by scrolling down the right side. We have received feed back that the code sometimes will not be accepted at first, so please try a second time. If this does not work send your order through and we will refund the difference! Email us at info@katiekactive with any questions!
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We want to help you live your best, active life! We’re discussing health and fitness related topics and offering our tips! Make sure you check our blog for updated articles and tips for living an active lifestyle. Women have been loving our most recent post “7 Steps to Always Staying Motivated“!
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Celebrating National Sibling Day!

Celebrating National Sibling Day!

 

Whether or no you come from a large or small family, there is no doubt the influence that they bring into your life! Today is National Sibling Day and I wanted to take a moment to share some photos and memories that have shaped my life.

 

I am the youngest of four, (yes, the baby of the family)! I was lucky enough to have my siblings be a big part of my development.

 

My sister Lauren was the oldest and always there and taught me a ton! She has been a driving force with my businesses, always there to offer support and product testing! I truly value her input and insight for my business and life as an older sister.

From Left to right (Mike, Lauren, Allen), I'm in front!

From left to right (Mike, Lauren, Allen), I’m in front!

My older brother Allen taught me to play sports, getting me involved in active pursuits. He was there to encourage me and help me practice to get better, especially in basketball and baseball!

Left to right,(me, Mike, Allen and Lauren)

From left to right,(me, Mike, Allen and Lauren)

My second oldest brother Mike and I were inseparable buddies. We did everything together. I trusted him enough to let him jump over me on his bike for the school talent show.

From left to right (Allen, Lauren, my mom, and me)

From left to right (Allen, Lauren, my mom, and me)

I am so grateful to my siblings and all the different ways they have influenced my life. I am so glad they are all still playing special roles in my life.

How do your siblings play a role in your life? Let us know in the comments!

 

7 Steps to Always Being Motivated!

7 Steps to Always Being Motivated

Every now and then, life gets extra busy and my fitness goals start to slip. I know we can all relate and we all have ebbs and flows for motivation. This really got me thinking about motivation and how to maintain it even when you’ve lost some of the initial excitement.
  1. Set a goal: One of the best things we can do to stay motivated is to set a goal. Be specific and think about why you want to accomplish this goal. And then you need to actually right it down and look at it often.
  2. Schedule it: We are so quick to let a workout slide but you’d never do that with any appointment you made. Whether you set a regular workout time each day or schedule it around appointments, treat it with importance. Make it an important appointment that you aren’t willing to miss.
  3. Make it fun: Working out doesn’t have to be boring or bland, you need to enjoy it. Find workouts or classes you like, don’t force yourself through something you hate. You’ll never want to do it if you hate it! There are so many ways to be active just fine something that you will enjoy. Be sure switch it up from time to time to keep from getting bored.
  4. Get support: Grab a friend or join a fitness group. Even if you don’t physically workout together, having an accountability partner will keep you motivated. You’ll be inspired by their drive and you won’t want to let them down. And they will be there to push you on the days you need a little extra support.
  5. Dress the part: Having new workout gear can really motivate you. Not only will it make feel good knowing you look great but you’ll have the proper gear for the activity. Also, investing in workout wear eliminates the excuse that your clothes are always dirty and you have nothing to wear.
  6. Log your workouts: It’s amazing how having to log something keeps you motivated. Knowing you want to be able to put a “check” next to the day will make you think twice before blowing off your workout. If you log your activity on a social platform, you have an extra layer of support. You will potentially have a bunch of online contacts supporting and motivating you too!
  7. Get competitive: Tap into your competitive side and create a contest. The contest can be for anything from most steps walked, most days logged at the gym to highest percentage of body weight lost. Weekly checks in will keep everyone motivated and engaged. And although you’re competing against each other, you’re also pulling each other along. Make prizes interesting like gifts or real money, but mostly everyone is really looking for bragging rights.
We want to hear from you! What are you biggest health and fitness struggles? Where do you need the most help? What do you want to know about?
 Be sure to join our Women Who Define Brave Group. Be the first to know when what’s going on with Katie K Active! Be surrounded by like minded women while we all support, motivate and inspire each other to live healthy, active lives!
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