3 Day Refresh Results

As some of you may know, there is this new thing called the 3 Day Refresh. You might be sitting at your computer screen like I see Nicole posted about this but I have no idea what it is all about. So for starters, I want to share with you what exactly it entails to do the 3 Day Refresh and what amazing results that I saw. Seriously if I can do it, you could too!

Trust me, it was not easy but if you have a goal in mind to complete something, you do anything in your power to make that goal become a reality!

First off, a little about the refresh, its a 3 day program that is used for a plateau, you need to get back on track, you want to eat healthier, you want more energy and your clothes to fit better or you want to lose weight. Now this might be a little overwhelming but they have this AH-MAZING Little book that comes with the refresh that is so simple and helpful to understand its great! What is great about the refresh, is basically everything comes with it. It comes with 3 packets of specially formulated shakes, per day and shakeology. You are eating healthy snacks and there are easy-to-prepare meals. 

Everyone Has to Start Somewhere

I love that you have the option to write down what you want to eat each day and it is small enough that you can carry it with you and throw it in your purse and not think twice about it!

Day One, I weighed myself, took my before pictures, and had all my meals ready for the day! I wanted to go full steam ahead to really succeed in this! When I do cleanses or programs or new products that beachbody comes out with, I like to do them the way they were designed. In my mind, if I can do them, my customers can do them as well. If I fail at something like this, how am I setting a good example for those around me? I stuck with my PIYO workout. 

Day one was a little tough not going to lie, I love my coffee and I really needed it. I stuck to drinking lots of water and the refresh meal plan! 

Avocado c Veggies Snack

The morning of Day Two came and I jumped on the scale and let me just say, I lost 3 pounds...WOAH! 3 pounds in one day! and I felt amazing! I didn't feel bloated, I felt healthy again! Day two was great! I overcame a big hurdle half way through the day! One of the doctors that I work with bought pizza and salad for lunch! Not going to lie, it smelled absolutely delicious and I really wanted it but chose to walk right past it and have my vanilla shake with a side of carrots and hummus! It was the best victory I had during the entire Refresh. 

Final Shake and Dinner

Day three is the best because you are almost done. You see the light at the end of the tunnel! But most importantly, I was not craving anything unhealthy. I felt like my bloated stomach was slowly disappearing. When I jumped on the scale, I had lost 2 more pounds...now do the math, that's 5 pounds lost in 2 days...Day three was great! I had more energy! By dinner time, I felt great. I was excited to have my last Vanilla Fresh Shake and make my Veggie Stir-Fry. One thing that really was sticking in my head and tugging at my heart is that so many people say oh I could never do anything like that or you have so much will power! "You have the power to succeed in anything you do! Clear you mind of can't and fill  your mind with I CAN and I WILL!" It may not be easy but the results are a true success. That holds true for anything you do! YOU CAN and YOU WILL do anything you put your mind to. You may stumble and fall but you will get up time and time again...you know why?!?! because YOU HOLD THE KEYS TO YOUR SUCCESS!

Today is Day 4, and the Refresh is over. I was excited to hop on the scale and see if I lost anymore. I felt like I really didn't ultimately I do not judge progress by the scale, I judge by the way I feel. I lost another pound! Total of 6 pounds in 3 days! I feel like my body is detoxed. I feel like my body is ready for me to stay on track! I feel less bloated and I feel better about myself. Where do I go from here you might be thinking...well for me I am starting week 2 of PIYO tomorrow and I am going to focus on staying on track with the PIYO Meal Plan and the workouts!

THE RESULTS ARE IN

Example of what my eating looked like on the Refresh


Upon Waking: 8-10 oz Water
Breakfast: (1 hr upon waking up) shakeology shake with 10 oz of water plus a fruit serving (apple)
Optional Morning Tea: 1 cup of green tea
Mid-Morning Snack: Fiber Sweep (digestive health drink) [CHUG THIS! ITS NOT THE BEST TASTE]
Lunch: Vanilla Fresh Shake with 10 oz of water plus one fruit serving (clementine) plus one vegetable serving (carrots) plus one healthy fat (hummus)
Aftnoon Snack: one vegatable (cucumber) plus one health fat (avocado)
Optional Afternoon Tea: 1 cup of green tea
Dinner: Vanilla Fresh Shake plus a dinner recipe (veggie stir-fry...so my favorite)

If you want more information or want to join my exclusive refresh group, I want you to see great results like I did! There is no reason you cant start today! and did I mention...the 3 day refresh is on sale NOW! its a savings of over $70! Save money and see amazing results! YES PLEASE!

Hope to see you all soon and hope this helps you when deciding on whether or not to do the refresh. It truly is for everyone!

Have a Happy & Healthy Day!

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

Black Bean and Quinoa Enchilada Bake

I have wanted to make this recipe for over a week now. Finally. tonight I had time and all the ingredients to make it. 

Ingredients: 

• 1/2 cup uncooked quinoa
• 1 cup water
• 1/2 tbsp olive oil
• 2 cloves of garlic
• 1/2 small onion
• 1 pepper
• 1/2 cup of frozen corn
• 1/2 of lemon juice
• slat and pepper to taste
• 1 cup of enchilada sauce
• 1 cup of salsa
• 1 can of black beans
• 1 cup of cheddar cheese

Directions: 

1. preheat the oven to 350 degrees and spray a pan with cooking spray.
2. add quinoa and water to medium saucepan and bring to a boil. boil for 5 minutes then turn the heat down and simmer for 15 minutes or until the water is absorbed. fluff with a fork and set aside
3. in a large skillet over medium high heat, heat up olive oil, add onion, and peppers. saute until soft about 5 minutes. add lime juice. add corn and saute for 5 minutes. add salt and pepper.
4. in a large mixing bowl, stir quinoa and black beans together. add the veggie mixture and combine, stir in 1/2 of cheese. add the salsa and enchilada sauce. 
5. pour mixture into the pan, sprinkling rest of the cheese on top. 
6. cover with foil and bake for 20 minutes. 
7. remove the foil and bake for 10 minutes longer or until cheese is melted and bubbly. 
8. remove and cool!

(I had guacamole with it)

Serve and ENJOY!! 

Week 3 Update/RESULTS - 21 Day Fix Progress and Meal Plan

Wow, week 3 came and went. for this week and I am officially a 21 day fix grad! I have been on vacation for week 3 and let me tell you, this week, I stayed on track with a few cheats but overall, I feel amazing. Because I am away, I cannot weigh myself and see how many pounds I am down until Tuesday morning. But it is not always about the scale. its about those non-scale victories. I am pleased to say, I am so happy with my results. I have been eating healthier, I feel amazing, I am stronger, and I believe after these 21 days, I can achieve anything I put my mind to. Last week (day 1 of vacation) I posted a picture of my start of week 3 accountability! 

Things I learned this week:

1. Double Fix workouts are tough
2. I really didn't drink enough water because I didn't have an amazing water bottle (like I do when I am home)
3. While on vacation, you can choose to stay on track or you can fall off the wagon...happy to report that I stayed on track! 
4. Even thou the fix is over for me, I will continue with the meal planning and prepping that I have done over the past 3 weeks. 
5. it is amazing to see the love and support my family gives me with this lifestyle that I have chosen to better myself.
6. I really do love a healthy, hearty breakfast. and I love having my shakeology shake for lunch!
7. I stay on track more when I print out my weekly meal plan and have it on hand. this week while on vacation, I struggled with staying on track and remembering to eat. NOTE TO SELF-print out meal plan before going on vacation!

Healthy Snack While on Vacation!

Its easy while on vacation and away from a routine to get off track and say hey I am on vacation, I can eat that or I don't have to workout! For me, vacation is no excuse! It has taken me a lot to get where I am today and I do not want to ruin all the progress! I had a Happy and Healthy Vacation! 

Meal Plan for Week 3

The RESULTS ARE IN....DRUM ROLL PLEASE!

Where I am going from here.....now I have to refocus and regroup on where I am going next in my fitness and health. Instead of jumping into another program, for the next 6 weeks, I am going to focus on my training for my half marathon. I am doing the Nike Women's Half Marathon in Washington, DC at the end of April and its crunch time! I will be following the 21 day fix meal plan as I have been and may have to increase certain things. I read the book Run Less Run Faster and I learned much about training. What I need to do to succeed. I will be adding in some fix workouts to my running and cycling days but I think after I finish the half marathon..this calls for a new program! Decisions, Decisions!

If you are interested in learning more about the 21 day fix and seeing amazing results like I have and want to join my upcoming challenge group, I would love to talk to you more about it! please feel free to email me at nkeating24@comcast.net or personal message me at www.facebook.com/nicole.lauren.124

As always, Have a Happy and Healthy Day

Week 2 Update - 21 Day Fix Progress and Meal Plan

Week 2 is officially completed and I have to say that I have never felt better about my food intake and workouts. This week, I have to be honest, I did cheat a little, but it was in moderation. It was really guilt free and I enjoyed every minute of it! I was very nervous about stepping on the scale this morning. This week I was down 3 pounds which makes a total of 6 pounds down. :) oh happy dance!

What I have learned this week:

1. I really need to stay on track for drinking water. this week I definitely slacked off. for me it is really tough to drink enough water when I work and travel. I work in a different state which makes it difficult for when I stay with family friends, I tend to not drink enough water. and as a nurse, all my nurses out there know, we don't have time to be constantly running to the bathroom. 
2.  Its so easy to prepare everything and pack it in the fridge and then you just grab and go....ITS A LIFESAVER
3. this week, I can see myself getting stronger! I increased my weights for some of the workouts and really starting to see my little nugget (bicep) coming through. 
4. I had a cheat meal and I was totally guilt free because I was on track the rest of the week.

This week, this was my favorite fix approved breakfast! Fuels my body and sets me up for a great day of healthy eating!

Yoga Fix has become one of my favorite recovery workouts! I love the way I can get stretched out and really refocusing on me!

Take a look at my meal plan from week 2, it has a lot of similar foods that I had from the previous week but they are all things that I like! It's simple! all you have to do is make the time to sit down and create your plan of attack on food for the week! 

Plan of attack for week 3! This week, I am away on vacation. Its no excuse to not stay on track! already have my meal plan planned out and I am ready to make sure that this week, I don't lose focus. I plan on getting my double workouts in, and add in some long runs too.  Cannot wait to keep you all posted on my results at the end of week 3!

Have a Happy and Healthy Week!

Week 1 Update- 21 Day Fix Progress and Meal Plan

Week 1 is officially in the bag. Let me just talk for a quick second about how amazing this program it. it is so simple. simple foods. simple workout. simply the best! I started off on Sunday Feb. 16th. I took my before pictures and did my weigh in. and let me just say, I cannot wait to see the results for the next 21 days because I am not happy where I am at! But there is always room to grow and room to improve!

The top things I learned in my first week. 

1. When there is bad food in the house (which there always is) I tend to crave it and want it. but I have to say that I stayed mostly on track
2. when I work (as a nurse) it is tough to stay on track because we have such crazy busy days and no time for eating, so when you do eat, it is quick.
3. when I prep/plan my meals I am so much more successful at staying on track than I am when I don't plan/prep
4. my water intake this week was the best it has been in a while
5. when I printed my meal plan out and had it right in the kitchen on the counter, I ended up reaching for that instead of reaching for the cookies! 
6. 30 minutes of working out is actually enough. This upcoming week, I probably wont be doing P90X3. 
7. The containers surprisingly fit a lot of food. I was nervous I was going to be starving. BOOM just the opposite, I was FULL, FULL, FULL!
8. a week goes by really fast :)

The week started off great, the workouts are really simple yet really effective. I felt that as the week went on, I was more sore but at the same time I was stronger. I felt less bloated. I ate all my meals as planned. As the week went on, I found that there were certain things I loved. On my days off I would make 2 eggs over easy (RED) with 4 pieces of bacon (RED) and a piece of cinnamon raisin Ezekiel bread. This is by far an away my favorite breakfast choice, aside from my shakeology. I felt like with this breakfast, I was enjoying the food and really wasn't hungry!

For my favorite snack, has to be this one in the picture below. I love me some fresh fruit, greek yogurt, and granola cereal. All this deliciousness in one snack! SIGN ME UP!

I found a new shakeology recipe that was AMAZEBALLS! It killed two birds with one stone. combined my two favorite things. COFFEE & SHAKEOLOGY! This recipe came right from the 21 Day Fix Eating Plan Guide! combine 8oz cooled coffee, 1 scoop of vanilla shakeology, 1/2 tsp. pure vanilla extract, and 8oz of ice. Mix it up and you got Vanilla Mocha Shakeology! YUM. YUM. YUM. 

Take a look at my meal plan. I kept it pretty simple and a lot of repetition. It is easier that way and I eat the things that I enjoy! There is nothing on this meal plan that I can honestly say I don't love. I am a firm believer of moderation and having what you want. But what this program has really taught me a lot about is portion size! I really thought I was doing a good job before this program of eating cleaner and healthy but I guess I might have been overdoing it! You do not realize that you can overeat on healthy foods. 

 FIT TIP:  So if you are doing the fix for the very first time lets chat!  #1 change is hard, #2 its not going to happen over night.  #3 it takes work and sacrifice.  The one thing you can't expect from this plan is to continue to eat the way you were before.  Lets face it, you are here in this place right now because what you were doing ISN'T working! If you want something different then you have to be willing to make a change, to embrace something new and to go with it.  I completely understand that it's hard, that it takes time and that it's exhausting to get rid of old habits and temptations.  But the smell of victory is so sweet. 
Remember that you want to change more than you want to stay the same.  You want to wake up every day and feel happy, healthy, alive and confident.  If you are worried about having to give up all the things you love like pizza, cookies and cake, then yes it will be hard. But it's not impossible.  You just work those things into your plan.  They can still happen it's just on a smaller scale. 
Remember results don't happen over night, but they happen in the moments where it would be easy to quit. Results happen not on day 1 or day 5 but on day 15 and 20 when you really have a good system in place.  It happens when you are consistent every day, when you don't make excuses, skip a workout or have an extra cheat meal.  Results happen when you have will power, you pass the cake, you drink the water, you say no to the added sauces, you ask for your food prepared differently and you tell yourself that no matter what you will finish this challenge.  You will be a success story and no little bump in the road is going to stop you!

Weight loss is just as much a mental game as it is a physical one.  For many of us it's a lifetime of bad decisions.  Of coming from the old traditional ways of cooking, butter, heavy cream, ranch dressing, iceberg lettuce and corn as a veggie!  It doesn't have to be that way and you will be amazed at just how good your body is designed to feel!  You just have to embrace that change and be open to the possibility that healthy food is tasty food too! 

So no matter where you are in life, know that you can make a change if YOU want to!  The key is that your will power has to be stronger than you WANT power!!!!!

Happy week 2 for me! cant wait to see what this week brings! 

Chocolate Chip Cookie Dough

For all you Chocolate Chip Cookie Dough lovers out there, this one is for you! I do love me some cookie dough but I don't always allow myself to splurge. But here is a great, healthy, and easy recipe that you could whip up in about 2 minutes. It will make your tummy do a healthy and happy dance!

Ingredients:

•   ¾ cup of plain vanilla greek yogart
•  2 tbs of peanut butter
•  ¼ tsp vanilla
• Handful of chocolate chips

Directions: Mix all the ingredients together and enjoy!

Healthy Valentine's Day Treats

Frozen Yogurt Covered Strawberries

Ingredients:

• 1 container of vanilla greek yogurt
• fresh ripe strawberries

Directions:

• slice strawberries in half
• spoon green yogurt onto a shallow dish
• dip the strawberries  in yogurt
• place dipped strawberries in a plastic container lined with parchment paper 
• place in freezer 

Dark Chocolate Walnut Pomegranate Clusters

Ingredients:

• 8 ounces dark chocolate
• 3/4 cups toasted walnut pieces (cut walnuts up)
• 3/4 cups pomegranate seeds

Directions:

• melt chocolate
• mix walnut pieces and pmegranate seeds in with melted chocolate
• line a baking sheet with parchment or waxed paper or line mini-muffin tins with paper liners
• scoop a spoonful of the chocolate, walnut & pomegranate mixture onto the waxed paper 
• if you are using lined muffin tins- spoon a little chocolate in the bottom. then sprinkle a few walnuts and pomegranate seeds on top, then drizzle more melted chocolate on t[. sprinkle another layer of the walnuts and pomegranate seeds on top and finish with a drizzle of melted chocolate
• place in refrigerator until firm

Chocolate-Dipped Clementines

Ingredients: 

• 1/2 cup of chocolate chips
• 4 clementines at room temperature, peeled and sectioned 
• 1 tablespoon finely chopped crystallized ginger

Directions:

• line a baking sheet with parchment or wax paper
• melt chocolate chips
• dip half to two-thirds of each clementine into melted chocolate
• place dipped fruit on baking sheet
• sprinkle crystallized ginger over the chocolate
• refridgerate until chocolate is set (about 30 mins)

Salted Caramel Chocolate Bark

Ingredients:

• 2 cups of chopped bittersweet or semisweet chocolate
• 12 caramel squares
• 1 teaspoon water, divided
• 1/4 teaspoon flaky sea salt

Directions:

• line a rimmed baking sheet with foil (avoid wrinkles)
• melt chocolate
• combine 6 caramel squares and 1/2 teaspoon water in a small bowl and microwave until melted
• stir in melted caramel thoroughly into the melted chocolate
• place mixture into 9-inch square pan
• combine remaining 6 caramel squares with 1/2 teaspoon water and melt
• drizzle the melted caramel over the chocolate and sprinkle with chocolate
• put in the refrigerator until it sets (about 30 mins)

Chocolate-Dipped Pecans

Ingredients: 

• 1/2 cup of chocolate chips
• 48 pecan halves
• 1 tablespoon turbinado sugar

Direction: 

• line baking sheet with parchment or wax paper
• melt chocolate
• dip half of each pecan into melted chocolate and place on baking sheet
• sprinkle sugar over chocolates
• refrigerate until chocolate is set (about 30 mins)

Crockpot BBQ Chicken

Good evening everyone, today I made Crockpot BBQ Chicken, and let me tell you it was a hit, well with some suggestions for next time! it was great because I had a busy day today and was able to just throw everything in the pot this afternoon, before I had to go run errands and then to do an insanity workout hosted by my friend!

Ingredients:

• 1 onion chopped
• carrots 
• 7 potatoes skinned and cubed
• chicken breasts
• 2 cups of Sweet Baby Rays BBQ Sauce ("The Sauce is the BOSS")
• 1/4 cup of brown sugar

Directions:

BBQ Chicken in the Crockpot

1. cut the onion, carrot and potatoes. place in the crock pot
2. put chicken breasts on top
3. mix BBQ sauce and brown sugar together and pour into the crock pot. 
4. put on low and cook 6-7 hrs or high cook 3-4 hrs
5. hr before serving, take chicken out and with using 2 forks, shred the chicken and place back in the crock pot
6. ready to serve with your choice of sides. we put cheddar cheese sprinkled on top

Next time, I will only be putting the onion and chicken in with the BBQ sauce mixture. 

The famjam put their input in and they really wanted no potatoes and no carrots. or next time I am going to cook the potatoes before I put them in the crock pot.

Hope that you can enjoy this as much as my family has enjoyed it! 

Nani's Chicken

This chicken dish was brought to our attention years ago when my grandmother used to make it. It is always such a hit that is easy to make, delicious, and healthy! 

Ingredients: 

• 1/2 cup dry bread crumbs
• 1/4 cup + 2 TBSP parmesan cheese
• 1 TBSP minced fresh parsley
• 1/2 tsp salt
• 1/8 tsp pepper
• 6 chicken breasts
• 1/4 cup of milk
• 1/4 cup butter or margarine melted
• 1 small clove of garlic crushed
• Juice of 1 lemon
• (sprinkle) paprika

Directions:

1. Preheat oven to 350 
2. Combine first 5 ingredients 
3. Dip each breast in milk and then drench it into the bread crumb mix
4. Arrange in a lightly greased bake dish
5. Combine butter, garlic, and lemon together and drizzle it over chicken
6. Sprinkle paprika
7. Bake for 40 mins (turn over half way at 20 mins)

ENJOY!

Perfect for adding to Salads

Egg White Muffins

I have had this recipe for some time now and I haven't had the time to make it! This is a simple, healthy idea for any meal! I can't wait to have it for breakfast tomorrow! :)

Ingredients: 

• Onion
• Pepper
• Cheddar Cheese
• Mozzarella



Chopped Onion & Peppers

• Egg Whites

Directions:

1. Preheat oven to 350 degrees
2. Cut up onion and peppers. 
3. Cook turkey bacon and cut up
4. Shred the cheese up
5. Grease muffin tin 
6. Fill each tin with mixture of peppers, onions, and turkey bacon
7. Sprinkle cheese on
8. Pour Egg Whites in
9. Cook for 25 minutes

Enjoy this delicious recipe, hope you all enjoy!

Egg White Muffins

Breakdown of the Cost of Shakeology

Have you ever wondered if shakeology is worth the money? Are you curious how much it costs? Then this is the article for you!

I get a lot of questions about the cost of shakeology and how expensive it is. I wanted to take the time to break down the monthly cost of shakeology for you. I want to be open and honest about! 

$4 vs. $41 - Which do you choose?

Trust me. When I was looking into shakeology, the price scared me. At the time I didn't have a job and I was not sure how I was going to afford it. But after I found out that I could have a full money back guarantee within the first 30 days if I didn't like it or it didn't work for me, I WAS SOLD!

hmm...You wont pay $4 for shakeology?
But you will pay $5.19 for a Big Mac Meal?

Shakeology Home Direct is $130 a month. This comes out to $4 a day. If you go to the grocery story and buy the ingredients for a meal, you spend about the same if not more. BUT, you get more nutrition out of this $4, if you go to fast food or even Starbucks  your paying more than the $4 and it is taking your further away from your end goal of leading a healthier lifestyle. By selection the HOME DIRECT (MONTHLY AUTOSHIP) you are saving $15 on shipping. I get a lot of hesitation from those who are interested in trying shakeology but do not want to be bogged down to the commitment  I am here to tell you that YOU CAN cancel your Shakeology order at any point, without any problems!


In one glass of Shakeology, you get over 70 all natural whole nutrients, that is 6 salads worth of nutrition. NOW, I love salads but I don't want to eat 6 salads in your day. It truly is the healthiest meal of the day! Check out this great, fun video by Tony Horton. Really puts everything into perspective!

In today's day in age, quick and fast are the best things. We lead very crazy busy lifestyles and truthfully, people find it easier to go to the Fast Food Drive Thru, than to eat healthy. Wouldn't you want to be healthier and have a shakeology shake instead of the greasy fast food from Burger King or McDonalds? 

Check out this comparison of Shakeology vs. Fast Food.  Which do you choose? 

Sometimes it helps to see the breakdown as to how much you would pay daily in comparison to other things that you may have in your normal day. For me when I first was thinking about trying shakeology, I am a big coffee drinker, everyone who knows me, knows I LOVE MY COFFEE...so for me, I looked at it as, I am willing to pay about $4 for my Caramel Latte at Starbucks, I had no problem spending the money on something that was the same price but healthier for me. Once the effects started to kick in from being on shakeology, I was sold!

If you have any questions or want more information, I would be glad to talk to you more! 

Email me at nkeating24@comcast.net or personal message me on my like page www.facebook.com/afitchicknamednick

Cake Batter Energy Bars

Cake Batter Energy Bars

I love finding new recipes for Protein or Energy Bars. I think they are great as snacks and perfect for pre-workout and post-workout yummies! 

Ingredients: 
1 cup of rice crispies
1/2 cup oat flour
1 tsp of salt
2 tbsp of butter
5 tbsp of agave
packet of vanilla shakeology
optional: handful of sprinkles

Directions: 

1. Combine all dry ingredients and stir well

2. In a separate (large bowl), combine wet and stir to form a thin paste. (warm the butter up, so it is melted)

3. Pour dry into wet (not the other way around) and stir until evenly coated.

4. Line a baking dish or Tupperware container with a large piece of wax paper and pour the mixture into the dish. FOld the extra paper over the mixture and squish down as hard as you possibly can.

5. Stick in the fridge or freezer to harden before cutting into bars. (store in fridge or freezer)

Beef Stew in the Crock Pot

My Grandmother always makes this amazing Beef Stew and I wanted to make it yesterday. I wanted something that I could throw in the crock pot and let it cook all day so I didn't have to worry about it. I had a really crazy day and just really don't like stressing come dinner time and everyone comes home and they are hungry. 

Chop up veggies 

Ingredients: 

Chuck Roast (beef)

Onions

Carrots 

Celery 

Tomato Paste (two tbsps)

1 Can of Chicken Stock

Salt and Pepper (Sprinkle)

White wine

Rice

Tomato Paste & Chicken Stock

Directions:

 1. Chop up veggies (onions, carrots, celery)

2. Cut the Chuck Roast into small cubes

3. Put Chuck Roast cubes on a plate of flour (roll beef in flour)

4. Brown the beef in oil and tbsp of butter in a saucepan (quick)

5. Put everything (beef, veggies, tomato paste, chicken stock, sprinkle salt and pepper, and a little white wine) in the crock pot. Let cook on low for 5-6 hours.

6. 20 mins before the stew is ready, make rice (follow directions on the box)


Serve and Enjoy!

Beef Stew over Rice

Egg and Sausage Casserole

If you are looking for a healthy breakfast or dinner that is easy to make and quick, THIS IS FOR YOU!

I made this for dinner the other night and it was an absolute hit, then this morning, my dad had it for breakfast and loved it more! 

Its easy and great for any occasion. 

Egg and Sausage Casserole

Ingredients:
2 cups of grated cheddar cheese
1 cup of cream of mushroom soup
1 dozen eggs
1 lb of breakfast sausage 

Directions:

1. cook the breakfast sausage, cut up into small pieces

2. grate cheese

3. beat dozen eggs together

4. Mix all ingredients in a bowl

5. put mixed ingredients in a 9 X 13 inch pan

6. Bake at 400 for 30 mins or until knife comes out clean

7. ENJOY! :)