Not a DIET.

I am SOOOOOO beyond ready to start feeling energized again!!!!
~
These last couple days haven’t been the best in the food category, I am sure you know what I mean.
~
Turkey, gravy, stuffing, rolls…then greasy fried appetizers while bowling… EVERYTHING was so delicious!
~
I don’t regret it because I was ENJOYING myself!
~
BUT it is time to get back on track. Those kinds of food slows my system down, leaving me tired and sluggish, instead of energized and ready to take on the day.
~
PLUS…silly me forgot to pack our Shakeology so we didn’t even have that to fall back on for one healthy meal of the day.
~
Saturday night I had taco SALAD….yesterday I keep craving salad….my body is telling me something! 😀 and that is a good thing!
~
I am starting tomorrow YES on Tuesday.. BUT I need to make a trip to the grocery store tonight as there is no food in the house!
~
Starting again doesn’t mean… “starting again” with my head low and me being down.
~
It’s like STARTING AGAIN!!!! All excited like!
~
This isn’t for those of you who think this is a “diet” because when you are on a “diet” you can’t possibly eat this much food… FOR REAL!
~
Those of you who want to EAT over the next 3 weeks.. I really mean eat… like 6 meals a day eat…
~
(oh yea.. this isn’t for those pansies who want to starve themselves to lose 2 lbs to gain it back once they do eat again.)
~
You get to have it all.. CARBS, Veggies, Fruit, Protein, Oils/Fats… CHOCOLATE, WINE!
~
OH YEA…I wasn’t kidding, it’s all in here!
~
If you are ready to start your weight loss journey or just get yourself BACK ON TRACK…comment below or message me ASAP, I need some ACCOUNTABILITY PARTNERS, I want you on my side and I want to be on yours!!!
~
Let’s do the “UNTHINKABLE” and eat our way through the holidays TOGETHER!!!!

Which will you have a Good Day or a Bad Day?

Do YOU decide if you have a Good Day or a Bad Day?

If you’re anything like me, I never want to get up in the morning. Who actually WANTS to leave a soft, cozy haven of blankets, pillows, and warmth? For REAL.

In fact, the very THOUGHT of leaving your bed can sometimes set you off in a bad mood instantly!

Think about it – what is THE FIRST THING you think of whenever you wake up in the morning? Do you think, “It’s a beautiful day today, and I’m going to make the most of it,” or do you think, “Ugh, I don’t wanna get up and go to work”? If you think the latter, then you are deciding that your day is going to be rotten no matter what.

That’s right. Every single morning of your life, you have a very important choice to make: whether today will be a good day or a bad day. Your attitude and thoughts will dictate what sort of day you will experience. And yes, it CAN be a difficult choice to make (especially if you’re running late for work or forgot your wallet at home halfway to your destination), but it still IS a choice that you must make.

So why would you ever make the choice to have your day be a bad one? Bad days are horrible, and we generally do whatever we can to avoid them. Here are a few things that you can do to help yourself choose to make a better day.

Wake Up To Good Music – You know what one of the worst parts of waking up is? The alarm clock. Who wants to be awakened from a nice dream by the incessant “BEEP! BEEP! BEEP! BEEP!” of the alarm clock? Not you (and probably not your alarm clock, especially, if you tend to throw it)! Instead, wake up to your favorite song or to sounds that make you happy. This will help you to wake up in a better, more positive mood.

Appreciate Something Beautiful – Take a moment in your morning to look out your windows and watch the sunrise. Look at the pictures or works of art in your home that you love when you eat your breakfast. Listen to beautiful music when you get ready for work. Beauty stirs the soul and helps us to become in a better frame of mind.

Let Go of The Past – Bad things will happen sometimes in our lives. Maybe you got in an argument with your spouse the night before. Perhaps you’re not getting along well with your coworkers. Instead of stewing and mulling the negative situation over and over in your mind, do something simple to comfort yourself like eat some chocolate, drink some coffee, or take a nice, long shower. Then let it go, and move on. Your mind will thank you.

Go For a Walk – This may seem nearly impossible for some of us to do first thing in the morning. But going for a walk either by yourself, with a loved one or friend, or with your beloved furry friend will benefit you in many ways. Your body will become more toned over time, you will feel the rush of endorphins (which help make you happy!), and your mood will be improved overall. You will also have the energy you need to tackle what you need to do in your day.

Talk to Someone About Your Problems – If there’s something going on in your life that’s bothering you, don’t hesitate to pick up the phone and call a close friend to talk about it. You’ll feel much better after getting it off your chest. Grab your spouse and give him or her a hug. Ask for support from those around you. And don’t forget your furry friends! Even simply petting a dog or cat can lower one’s blood pressure and improve a sour or downtrodden mood.

Remember – every day has the potential to be a good day or a bad day. It’s all about your ATTITUDE and what YOU CHOOSE your day to be. So don’t choose to have a bad day. Make the conscious choice to have a good day first thing in the morning! You’ll be surprised how your life can improve with a positive attitude!

How will you wake up tomorrow morning?

Garlic Mashed Red Potatoes

10 (¾ cup) Servings 

 Container count per serving: 1 yellow

INGREDIENTS

• 2½ pounds baby red potatoes, peel on + cubed
• 1 Tbsp minced garlic
• 1 tsp salt
• 1 tsp black pepper
• ½ cup nonfat plain Greek yogurt
• 14 oz reduced-sodium chicken broth

INSTRUCTIONS

1. Pour ¾ container of chicken broth into a large sauce pan.
2. Place cubed potatoes in pan and turn on high heat.
3. Boil potatoes for 15-20 minutes until potatoes are soft.
4. Drain potatoes.
5. Add nonfat plain Greek yogurt, garlic, salt and pepper to potatoes.
6. Using a stand-up mixer or potato masher, mix potatoes.
7. Slowly add remaining chicken stock to potatoes and continuing mashing until desired consistency.
8. Add additional salt and pepper to taste.

DREAMS = MADE

NOW SEEKING – HURRY Spots fill up FAST!!!!!

YOU…if you want MORE in life.

YOU… if you have DREAMS..BIG BIG DREAMS

YOU…if you want to be DEBT free & have FINANCIAL FREEDOM

I am a Mom. I work a full time job and I am a health and fitness coach. I want NOTHING more than to be able to stay at home with my family, to be able to care for them all the time and to be able to continue to be financially supportive.
~
I started with Beachbody because I wanted to lose weight, learn to eat healthier and in the right portions and I DID!
~
While doing that I fell in love with Beachbody and I fell love with my healthier lifestyle. Through this I continually share my journey all while, I am in the process of growing my business.
~
With this new business, I get to work where I want to, when I want to, and I get to work with who I want to. I get to say that I change lives. I LOVE what I do and I love being able to be with my family through it all.
~
2016 is right around the corner. I am laser focused on growing my team and making 2016 the absolute best year yet for Jeremiah 29:11 Fit.
~
I am looking for 5 women to mentor in November, to do what it is that I do. Together we will focus on helping you reach your fitness goals, while also working on your financial goals/business goals.
~
Here is what I am looking for:

Must enjoy fitness or want to achieve their fitness goals
Must enjoy helping others and have a heart for others
Must be motivated to grow a business from home
Must be able to give 1 hour a day to setting up their business and learning the ropes
~
If you are consistent, show up every day, and love what you are doing, you can expect to earn some EXTRA CASH for the HOLIDAYS and to get started on your DREAMS!
~
Training will begin IMMEDIATELY. Why waste time when there are people to help!!!
~
Comment below if you are interested or email me: kristybendercoach@gmail.com

‪#‎helpothers‬‪#‎helpyourself‬‪#‎momboss‬‪#‎cashfortheholidays‬‪#‎cashforLIFE‬

Cranberry Sauce

This cranberry sauce is a great alternative to the super sugary variety.  My mom makes something similar to this and it is my FAVORITE, can’t wait to try this!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 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

Preparation:
1. Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.
2. Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.
3. Add pecans, raisins, and pineapple; cook for 2 minutes, or until heated through. Remove from heat.
4. Add maple syrup; mix well.
5. Cool before serving.

Pumpkin Pie with Whole Wheat Crust

With cinnamon, nutmeg, and pure pumpkin puree, this pumpkin pie is sure to become a Thanksgiving favorite.

Total Time: 1 hr. 25 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 10 min.
Yield: 9 servings

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

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

For Pie Crust:
1. Preheat oven to 425° F.
2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
3. Add 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.

For Pie:
1. Reduce oven temperature to 350° F.
2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
4. Pour pumpkin mixture into prepared pie crust. Bake for 45 to 60 minutes or until a knife inserted in the center comes out clean.

Green Bean Casserole

Green Bean Casserole

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 8 servings

Ingredients:

5 Tbsp. whole wheat purpose flour, divided use
½ tsp. paprika
½ tsp. garlic powder
1 medium onion, (½ onion thinly sliced, ½ onion chopped), divided use
3 tsp. olive oil, divided use
8 oz sliced mushrooms
½ tsp. onion powder
3 fresh thyme sprigs, leaves removed and chopped, stems discarded
½ tsp. sea salt
½ tsp. ground black pepper
½ cup nonfat milk
2 Tbsp. dry sherry wine
1 lb. frozen French-cut green beans
1 cup nonfat plain yogurt

Preparation:

1. Preheat oven to 400° F.
2. Combine 2 Tbsp. flour, paprika, and garlic powder in a medium bowl; mix well.
3. Add sliced onion; mix until well coated. Set aside.
4. Heat 2 tsp. oil in large nonstick skillet over medium-high heat.
5. Add sliced onion mixture; cook, turning once or twice, for 3 to 5 minutes, or until golden brown and crisp. Remove from skillet and place on a paper towel. Set aside. Wipe skillet clean.
6. Heat remaining 1 tsp. oil in skillet over medium-high heat.
7. Add chopped onions; cook, stirring frequently, for 2 to 4 minutes, or until translucent.
8. Add mushrooms; cook, stirring frequently, for 5 to 6 minutes, or until the liquid released from mushrooms is almost completely evaporated.
9. Add remaining 3 Tbsp. flour, onion powder, thyme, salt, and pepper; mix until vegetables are coated.
10. Add milk and sherry; cook, stirring frequently, for 4 to 5 minutes, or until bubbly and slightly thickened.
11. Add green beans; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
12. Add yogurt; mix until combined.
13. Place green bean mixture in casserole dish. Top with onion mixture.
14. Bake for 10 to 15 minutes, or until casserole is bubbly.

If not NOW, when?

I was one of the procrastinators. I kept saying I’ll do something tomorrow, which turned into next week then next month and then the New Year.

The. New. Year.

Why do we all wait until the New Year to start doing something BETTER for OURSELVES?

When I kept pushing it off, I would say it’s too hard right now. I don’t have time.

WELL, I know something now that I didn’t know then and that is after the first week, it was EASIER…

 

…. AND….

 

I shouldn’t have waited. I shouldn’t have pushed my health off, because when I look back, I wasn’t only pushing my health off, I was saying it was ok for my families health to be pushed off too.

That my friends… HURTS MY HEART beyond belief to think about. (Real tears EVERYTIME I read this)

I didn’t ever think about it that way before. I was just pushing “my” health off, but truth was, when I ate poorly, they ate poorly too.

I was the one cooking for them. I was the one buying the groceries… It was ME that was saying their health didn’t matter because I wasn’t thinking about it like that.

I was only thinking about ME and what was EASY at that time.

It’s NEVER going to be a good time to start. TRUST ME.

I know this, even the New Year, wasn’t a good time to start for me. But I made it be a good time to start. So why couldn’t I have made it be a good time to start sooner? It was all in my head.

If I knew then, what I know now, I would have started IMMEDIATELY.

What can you LEARN in 21 Days?

 

~ How to eat the right foods

~ In the right portions

~ How to ENJOY those upcoming Holiday parties by knowing what the 80/20 Healthy Lifestyle is.

~ How meal prep can actually make your life easier!

If your family is WHY you want to get started, DON’T WAIT because they are following in YOUR footsteps.

Let’s talk. I can help make this EASY for YOU and your family…

Private message me or comment below if you would like to learn how you can change your lifestyle in 21 Days.

 

I’ve got picky eaters too!

 

CINNAMON HONEY SWEET POTATOES! – Thanksgiving / Christmas

Holiday’s DON’T have to mean unhealthy.

There are SIMPLE and TASTY ways that you can replace those fat filled and sugar loaded dishes with something healthier that everyone will still ENJOY!

I will be posting different ideas and recipes over the next couple weeks to help you make your holiday dinners healthier without leaving the TASTE behind!

This dish is very simple and takes about 35 minutes to bake.

 Ingredients

-2 large sweet potatoes, cut into 1 in cubes
-2 tbsp raw organic honey
-2 tbsp extra virgin olive oil
-1 tsp cinnamon (can add extra if desired)
-1/2 tsp Himalayan sea salt
-1/2 tsp black pepper

– 1/2 cup chopped pecans (optional)

Directions
-Preheat oven to 375 degrees
-In a large bowl combine: sweet potato cubes, honey, cinnamon, olive oil, salt and pepper
-Toss to coat sweet potatoes
-Place potatoes on large rimmed baking sheet, cover with pecans (optional)
-Roast for 30-35 minutes (until tender) stir half way through

Servings: 1 Yellow

ENJOY!

Shake My Head and Snicker

Sometimes I have to just shake my head and snicker at myself.   It’s just that certain things hit me upside the head (not literally) and I’m like DOH!

This morning I was talking to God and said I know,  I really need to get back into my daily devotional and sit down and make a time for you daily.  So I grabbed my book sat down to open it to November 8^th.

I ended up opening it to August 30^th and the title caught my attention.  “Develop Your Potential”  and it hit me… upside the head…   I needed to read this, but I REALLY needed to read this on August 30^th NOT November 8^th.

So I started looking back in the book a little more… yup, should have read that, that, that and yup needed that… God wanted me to have this devotional and to read it, otherwise he wouldn’t have had me waste money on it.  So why wasn’t I reading it?   Excuses, forgetfulness…. Yup it happens to the best of us.

I learned my lesson today… I need to stick to my daily teachings from God so I can learn them when he wants me to learn them, NOT when I want to learn them!