Healthy Recipe 2

                                                   Poultry Favorites Recipe

Kathy Smith's Crispy Oven-Baked Chicken

You will need:

8  6-8 oz. boneless, skinless, chicken breasts

2 cups plain bread crumbs

1-2 tbsp. vegetable oil

3 tbsp. hot pepper sauce

1 tbsp. worcestershire sauce

1 tsp fresh ground black pepper

1 tsp salt (optional)



Directions:

In a large bowl, whisk together hot sauce, worcestershire sauce, pepper, and salt. Add the chicken and marinate in the refrigerator for 2 to 12 hours (the longer you marinate the more intense the flavor)

Preheat oven to 425 degrees. Remove chicken from marinade, add breads crumbs to the marinade, and mix well. Coat chicken thoroughly with the mixture.

Spread oil over the bottom of a shallow 9x13 inch baking dish. Arrange chicken in the dish and bake for 15 to 20 minutes. Turn chicken over; reduce heat to 325 degrees and cook for an additional 15 to 20 minutes or until juice runs clear when pierced with a fork.



Nutrition Facts:

Serving Size:  5 oz.
Cal: 300
Fat Total: 12g
Saturated Fat: 2g
Carbs:20g
Fiber: 1g
Protein: 26g

I haven't gotten to try this recipe yet, but I love chicken and this look delicious!! Hey guys let me know what you think. If you have a certain type of recipe you want to see just let me know and I will try my best to upload one of your choice. Thanks guys hope y'all enjoyed.

                                                 -Tawnya Cummings

Cook It Up

                                               Clean Eating Recipes

For the next few weeks I'm going to be talking about clean eating recipes. I will give out one recipe per blog. Each of these recipes are Beachbody approved and guaranteed to be healthier than your average meal.

                                                Healthy Pancakes

                      Ingredients:

•  1 1/2 cups whole wheat pastry flour
• 2 eggs lightly beaten
• 1/4 cup canola oil
• 2 cups low fat milk
• 2 tsp. baking soda
• 1/2 cup wheat germ

                      Directions:

• In  a medium bowl mix eggs with oil and low fat milk
• Stir in Baking Soda, wheat germ, and flour; mix until blended
• Heat a lightly oiled griddle or frying pan over medium high heat
• Pour or scoop the batter onto the griddle. Brown on both sides, flipping once.

                     Nutrition Facts:
Serving size: 3 pancakes
Cal: 210
Fat Total: 9 g
Saturated Fat: 1g
Carbs: 24 g
Fiber: 4 g
Protein: 8 g

Fresh fruit with a small amount of real maple syrup, honey, or molasses, it the best option for your toppings.

Don't forget to include the calories from the topping of your choice to your calorie intake.

Author Recognition: This recipe comes from the book Thin Kitchen: Ingredients For Healthy Living, by Beachbody

if you would like to know more about clean eating you can contact me at this link:
www.beachbodycoach.com/MOMATAWNYA18

I hope you guys have enjoyed today's blog. Let me know what you think of the recipe in the comments section down below. Have a great day.

                                             -Tawnya Cummings

Be Nutritional About it!

                                                       Nutrition Tips

Do you find yourself struggling with the little areas of eating healthy and exercising almost as much as with the big areas? I do too sometimes, so today this blog is dedicated to some short nutrition tips to keep in mind and help you along on your fitness journey!

• Learn to love water, fruits, and vegetables these are a necessity on your journey.
• Bring water with you everywhere! Don't worry if you don't drink it all, it's there when you want/need it
• Make at least half of your grains whole grains
• Add more vegetables to your day
• Drink your dairy, don't want those bones failing us now
• Limit your salt and sodium intake
• When you finish exercising have a recovery shake or healthy snack
• Don't count calories, count portions. 
• Limit junk foods and sugary drinks. They taste great but are toxic to your body.
• Opt for a fruit instead of pre packaged food.
• Take the stairs. (this can be applied to more than one area of life) Hard work pays off!!
• Going out for lunch? Drink a couple glasses of water before you go and you will feel fuller not wanting to buy the whole menu.
• Last but not least, I struggle with late night snacking. If my daughter and I stay up and watch tv or craft something I start craving food late at night. Something that helps with this is having some water or a plain protein shake.

I know this isn't the longest blog I have ever made, but I felt it would benefit people to have something short and clear yet packed full of tips and ideas. So this week I challenge you to try at least 3-5 of these tips and see how well they work in your life. Don't be afraid to comment and let me know what you think!

                      -Tawnya Cummings

Planning Meals

                                             Menu Planning

Okay so last time we talked about clean eating, and menu planning is a topic that goes right along with it.

Have you ever been so frustrated over not knowing what goes together for a meal? Or buy a ton of groceries only to find you're missing some of the key ingredients to make your dinner meal so you end up having to change your plans? I know I have.

Something we can do to help minimize dinner chaos is to menu plan.

So this is the part where you are asking me what menu planning is or why you would even want to do it, right?

Menu planning is when you make a list of meals you want to have throughout your week. These can include breakfast, lunch, dinner, and snack.

It also helps you to make your grocery list so you don't forget anything when you are at the store.

Here is an example of a menu planned day:

breakfast: oatmeal and fruit
snack: crackers and cheese
lunch: lettuce, tomato, and cucumber salad
snack: yogurt and berries
dinner: taco soup with sourdough bread

By writing out your menu you can clearly see what you need to buy and what meals you will have during your week.

Menu Planning Tips:

• Keep it short and clear. You don't want confusion when it comes to your food.
• Have certain days that can be interchangeable 
• Don't over buy on the things that you don't need just because they are on sale
• Crockpot meals work wonders
• Enjoy having the power of knowledge in your meals!

If you would like to know more or contact me one on one please visit the link below so we can talk:

                www.beachbodycoach.com/MOMATAWNYA18

I hope this blog on menu planning helps you on your journey. If you have any questions feel free to comment below in the comments section.

                                                   -Tawnya Cummings

Eat Clean

                                                         Clean Eating


Have you ever forgotten you had an appointment, or were late for your son or daughter's soccer
practice, or even just run late all the time and find yourself getting roped into buying fast food as a  
way to save time?

There's no right or wrong answer to this question because truth be told we all have. We tell ourselves
that unless we grab something "quick and easy" we aren't going to have time to have a meal and to
us getting fast food is better than missing a meal, right?

Honestly no it's not. I'm writing here today to tell about a solution that more and more people forget
about on a daily basis. Two simple words. Clean Eating.

You might ask, well what is clean eating?

Clean eating is a healthier, happier, and smarter way to live life when it comes to the food world.


Here are some FAQ's when it comes to clean eating.

Why would I want to change my eating habits, I'm fine with how they are?

Clean eating can put money back in your wallet and more time in your life.

How much MORE money does it cost to eat clean?

In most cases none. However depending on how much you buy it might be a little more.

Is there anything else beneficial to eating clean?

Absolutely! Think about how much time and money you spend at a fast food place. Time waiting in line, time waiting for the food to be in the bag, time for the cashier to count your money, time waiting on the other customers. It's outrageous! Not to even mention how much money you spend each time you go. Yeah it may only be 7 to 10 bucks every time you go, but add that up and see what it comes out to. If you go 5 times a week and spend 8 dollars each time you spend 40 dollars in a week. Think about how much groceries you could buy with that.

Is it more time consuming than fast food or pre-packaged food?

The first couple times you do it maybe, however, as you go along and get a routine established it takes less and less time.

What kind of things should I do in accordance with clean eating?

Things such as menu planning, freezer meals, and grocery lists are all wonderful ways to be successful at having meals ready at your finger tips.

I will be talking about menu planning in my next blog so stay tuned.

Just a helpful hint for when you are shopping, if it has under 5 ingredients you're doing awesome. The more it has over five the worse off the product is. Don't forget to drink plenty of water.

I hope this answered some of your questions and gave you a better outlook to clean eating.

If you have anymore questions you can go to this link and I will help you in any way I can:

www.beachbodycoach.com/MOMATAWNYA18

Y'all can feel free to comment your thoughts below in the comments section.

Until next time

                                       -Tawnya Cummings