7 ways to keep your produce

Have you ever bought a bunch of veggies or fruit only to be able to eat half of them??

That has happened to me. I would go to the farmers market and get the freshest veggies and go to use them a few days later and they are rotten. And it also makes me wonder what they put on veggies at the grocery store because they stay longer.
Families tossed out an average of 470 pounds of food per year——about 14 percent of all food brought into the home——at an annual cost of $600. Every day, they discarded more than half a pound of fruits and veggies. In total, Americans chuck a fourth of all the produce they buy, mostly because it’s gone bad. I want to share with you some amazing tips I learned while I researched tips and tricks how to keep them.

1. Shop in the freezer section for fruit and veggies. Yes farmers market has the best fruit and veggies and there are ways of preserving them. Which I will share in the next couple of tips. During the winter when there isn't that much fresh fruits and veggies. They are flash frozen when they are at their peek of ripeness. The nutrients are not lost. So you wont have to deal with fruit or veggies that don't taste rip. Because they are not in season.
2. Pick the freshest veggies from your garden. Harvest your veggies first thing in the morning and begin the freezing process right off. Veggies that have been sitting for a couple of days loose their freshness.
3. Do refrigerate the following gas release fruit

•  Apples
  • Apricots
  • Cantaloupe
  • Figs
  • Honeydew

       4. Do not refrigerate the following gas release fruit and veggies

•  Avocados
  • Bananas, unripe
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Tomatoes

       5. Keep these away from gas releasing foods

•  Avocados
  • Bananas, unripe
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Tomatoes
  

        6.  EAT FIRST:  Sunday to Tuesday

• • Artichokes
  • Asparagus
  • Avocados
  • Bananas
  • Basil
  • Broccoli
  • Cherries
  • Corn
  • Dill
  • Green beans
  • Mushrooms
  • Mustard greens
  • Strawberries
  • Watercress

       7. EAT NEXT: Wednesday to Friday

• • Arugula
  • Cucumbers
  • Eggplant
  • Grapes
  • Lettuce
  • Lime
  • Mesclun
  • Pineapple
  • Zucchini
•  
• EAT LAST: Weekend
• • Apricots
  • Bell peppers
  • Blueberries
  • Brussels sprouts
  • Cauliflower
  • Grapefruit
  • Leeks
  • Lemons
  • Mint
  • Oranges
  • Oregano
  • Parsley
  • Peaches
  • Pears
  • Plums
  • Spinach
  • Tomatoes
  • Watermelon
• AND BEYOND:
• • Apples
  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Garlic
  • Onions
  • Potatoes
  • Winter squash

I had no idea that you had to separate your veggies and fruit. I use to put them in fridge and that was all I did. And most times I left all the veggies I got in one box from the farmers market. No wonder they all would go bad. I learned most of this from vegatarian times.

Thank you for taking time to read this. If you have any more tips you would like to share with me leave it in the comment section bellow. I love learning new tips and trick about fruit and veggies.

Tawnya Cummings

8 tips to stop eating junk food. FOREVER

8 ways to cut back on junk food intake

1. Have a clear reason why you want to cut the junk out.

It can be hard to get those favorite foods you have grown to love and are addicted too! Have you ever thought why you crave them so much? I know I have. I had a habit of getting a hunk of pizza and a can of soda. I wondered why I was so determined to get them so badly. Then I found out that the pizza I love so much from this quick mart had msg on it. The soda well that is a story all in it self. So my clear reason for cutting them out of my weekly intake was no MSG and no high fructose corn syrup.

     

      2. Monitor your intake of the junk food.

There are many ways to monitor your intake

• Food journal
• Notebook
• my fitness pal
• Observation

When you take a look at what you have been eating it can be a eye opener. Sometimes we eat or drink and we where not even thinking about it. I think its our subconscious mind. Or plain out habit. We are creatures of habit.

      3. Start by slowly cutting out the junk food.

Some people are just naturally lucky. They can quit something cold turkey. They set in their mind that they are going to quit drinking soda after years of drinking it and poof they stop. There are the rest of us. We fight everyday to stop eating junk, drinking alcohol or soda, and or smoking. We find ourselves having what we said we were not going to have. And the sets us off and we keep having what we said we were not going to have. That is why i suggest not doing it cold turkey if you know you are not dedicated to do it that way. I suggest slowly cutting back. If you drink six sodas a day try cutting back and only having three and drink La croix water instead. It gives you the bubbles you are looking for and it is your water intake. It's a start. You will eventually not be drinking it and you won. You will feel so much better about yourself.

     4. Provide healthy alternatives

There are so many things you find that have junk in it and you get upset because it is your favorite food. When I started reading labels of food and drinks that I love I found out why I was so addicted to it. There was MSG or high fructose corn syrup in it and artificial sweetener in it. I remember I was told to cut out white flour, sugar and bread. I didn’t know where to start. I use to have all of that all the time. I would make pancakes for breakfast on the weekends so I started adding whole wheat flour to my recipe and soon I was using only whole wheat flour. That was big. It can seam hard to do but there are some alternatives to our food that we love at the grocery store. My kids love mac and cheese. There is so much in there that I don’t want them to have. So I found some other brands that had so much better ingredients in it. Like Horizons has healthy alternatives to mac and cheese. Milk and other snacks. You can find them if you are determined to change your eating habits.

     5. You don’t need to cut it all the way out

We all worry that we won't ever be able to have that soda or candy bar. But you can if you only eat it on a cheat meal. The good rule of thumb is to eat good 80% of the time and 20% is ok to have a cheat meal or snack. I have lived by this I don’t go over the edge when I eat something that isn't on my clean eating list of foods I want to eat or drink.

      6. Remove the temptation

If it's still in your house you will eat it. I suggest getting rid of all that junk food and replacing it with healthy alternatives and fruits and veggies. Out of sight out of mind. I at times go to a different gas station so I won't get the pizza and soda out of habit. Or I won't even look that way. I will focus on the line or the cashier until I pay for my gas. It takes allot of determination to do it. I feel proud when I get out of there without buying the junk food that I love.

      7. Have a meal plan set

Like they say fail to plan your planning to fail. I from time to time find it hard to plan out my meals and that is when I do fail. There isn't enough food. During football season I will end up eating junk food for meals the whole season if I don’t pay attention. Late practices and early games. Will lead to going thru the drive thru or going to the gas station for a quick snack.

Write out your meals. Have planed days you eat certain foods.

• Meatloaf Monday
• Taco Tuesday
• Breakfast for dinner
• Chinese day
• Grilled
• Leftovers

        8. Give yourself enough time

It won’t happen overnight. If it does, good for your! Your amazing. It takes 21 days to form a habit. 21 days may sound like a long time. But if you focus on the right know and each meal or snack. Before you know it you are eating right. Drinking all the good drinks for you. I know you can do it. Give yourself enough time.

     
 9. Use the resources available to you

I research on pinterest all the time. I find new recipes or meal plans and I use it. I have even formed a pdf book of recipes and tips. I used for feeding my large family. How I turned to healthy alternatives. I want to give you a  Free pdf ebook. Click the link and enjoy my book I hope you find it useful!

Thank you for taking time to read my tips and tricks. If you have any questions or want to learn a way to work with me one on one. Email me @ MomaTawnya@gmail.com

Have a FITtastic day

Tawnya Cummings

Has life taken you where you wanted to go?

If you where to look back in time would you be where you wanted to be??

I searched for a picture and to find a time in history and thought about what I wanted. I came to this photo. I love it. And at the same time It is sad. I can clearly remember why we moved to Pennsylvania.

We wanted leah to be in the same school for 4 yrs.
We wanted to be close enough to family that we could drive to visit
We wanted to find a home and make enough income to survive
We wanted to be part of a community for our kids to grow up in.

So many of these dreams didn't come true. So much has changed since then. These dreams may have changed but we did try and accomplish them. Im not saying nothing good came out of my time in PA. There where friendships made and we learned allot being there.

I didn't like to dream before. Because many things didn't come together. I didn't get to complete them. You know?

I have learned threw personal development and my mentors its ok to dream and make a plan for your life.

Without beachbody I wouldn't be where I want to be. I may not be there yet but I am working towards it.

I will get there and when i do I will look back and be happy of my progress like I am today. If you want to be part of a team that is there to help you succeed this is a place for you. Yes it is about people living healthy fulfilling lives. And that is my goal too. Not just fitness it is more then that. If you are interested in more info fill out this form and I will get back to you.
<3

http://tinyurl.com/j2zoxb3

Which words are you?

What words describe you??

Im a Wife, mom, coach, p90xlive instructor, friend, encourager, truckers wife, adventure motivator.



There are times in life you don't know who you are. Why you are who you are. What do I bring to the table? There are times you don't fit the words other people have for you.




I was told I have learning disability, child care worker, shy, used, messy, crazy, dreamer, not good with money. The list can go on. But I can't let these words define me because they are not me. If I was to let them define me my whole life I couldn't help others. I would be stuck. Thank god I am not. Threw great friends and personal development I am learning a better way to live.

Wife, mom, coach, p90xlive instructor, friend, encourager, truckers wife, adventure motivator.

I may not be good at these things but I am true to them. Ive earned them and im proud of them. Without them I would be someone else.

If you need help I will always help you. And encourage you to be you. A healthier version of you. In every area of your life. There is no need for you walking around beat down. Feeling like a failure because you are better then that and I know it. If you want to work with me I would love to help you Put your email bellow if you need help being healthy. In life and fitness or business.

Feel free to email me if you don't feel comfortable leaving your email address in the comments. I look foward to hearing from you and lets build up a amazing person.

MomaTawnya@gmail.com


Tawnya Cummings 

Food FAIL to food PREP

I have always found it hard to eat right. I could substitute white flour, sugar, potato. And use wheat, or substitute sugars.
  I never could find the right foods to buy. I need things laid out for me. Exact food and amount to eat. I never found it easy.
  I am on a 90 day program. Exercise. I felt if I could do it for a month or two then work on nutrition I would feel better. Baby steps not changing everything at once. I have done it!! So I was on search for a food prep I could do.
  I found this page where. She explained what she did for food prep it was so easy I thought I should give it a try.
  1 cup veggies
   1/2 cup of complex carbs
  4 oz of meat

You need to eat 5 meals a day. I am starting to get up to that. I feel good if I eat these meals 2 Times a day. For supper I try and stick to this as well.
  I hope this can help you as much as it helped me.

Have a great day
Moma Tawnya

challengers up!!

Clean eating. I have heard so many reasons why they don't eat clean. I myself have said those things.
1. It is too expensive to eat healthy
2. My kids won't eat it
3. I don't like veggies or fruit.
4. I don't know how.

Like I said before I too thought of these things. The one that I still at times have a hard time with is the price.My family is a low income family and we have struggled to buy enough food let alone healthy foods. If you plan it out right it isn't that bad. I have gone to publix and came out cheaper with just clean foods then if I added my husbands snacks and soda. I am trying to stop drinking soda!! It is a thing I am working on. But 80% to 20% so if my 20% is soda for now I am ok working towards 100% clean.

My kids prefer to eat clean. In this picture I brought them over a plate of sweet and sour chicken, and fries. They wouldn't eat it. I went up again and brought them a plate of fruit oranges, honey dew melons, cantaloupe and a couple other things. They ate the whole plate. If I give them a plate of veggies too they would eat it better then eating what most kids eat fried foods and fake chicken or fish.

Another tip I have is if you introduce something a little at a time with things you do like. Before long you will be eating it. I have done this with almond milk, avacodo, onions and shrimp. I wanted to eat these things but didn't like the taste of them. Know I love them ALL. If you change the way you think about food. It will be easy to be eating clean. I started out putting a little bit of whole wheat flour in with white flour for pancakes and know ALL we eat is whole wheat everything. Pasta, bread, flour. IT takes time but You can do it!!

I am hosting a FREE clean eating challenge where I will share with you tips and shopping lists and diffrent meal ideas for clean eating. That alone is worth the 7 days. I am passionate about helping others with fitness and clean eating. I have wrote a eBook about it!!

Click on this link to sign up and message me on facebook and you will be all set to start this group.
https://www.teambeachbody.com/tbbsignup/-/tbbsignup/free?referringRepId=313792

IF you don't know how to get in touch with me on facebook
https://www.facebook.com/MomaTawnyaDynamicfitness

I look forward to helping you learn how to clean eat and put those myths behind you! You can do it!!

Lucky FIT

Have you had a hard time finding your Lucky FIT. If its a program or a diet! I know how hard that can be. It isn't easy feeling stuck. I have devoted my time and energy to help you so you don't feel that way. I want you to be able to trust that you are going to get the results you want or need. 

click on the link and share with me the best you can about yourself. I will look over your application and I will get back with you in a timely manner. 

https://momatawnyadynamicfitness.wufoo.com/forms/z1ltb8y11rle824/

I am hosting a 21 day fitness challenge. Where you will get the help you need on a daily basis. I will share with you tips. We will have the accountability we need to stay on track. I find that if I don't have a group going. I will not be motivated to keep going. I will just like you want to quit if I didn't have someone there to keep me accountable. So I know that it can be hard. 

Meal planning is part of some programs. 21 day fix is a program that is really strict and will help you get the results you need and you don't have to change the way you eat. You just eat out of the containers if it fits you get to eat it. And its allot of food. And each program has a meal plan. When you stick to it you see AMAZING results. Being part of the group helps you with your nutrition. Because you have that accountability. 

Shakeology is a meal replacement that you have one meal covered you don't have to think about it. Its a no brainier. You get all the nutrition your body needs. Its a super food. When I am not on my shakeology I am tired and I want to take a nap. I don't have the energy to play with my kids and I eat crap for food. And that is awful. I don't crave chocolate as bad. If you want to check it out click on the link to read more about it. On my blog.

http://momatawnyasdynamicfitness.blogspot.com/2014/03/shake-it-up_22.html 

I recomend it for my challengers because they will never get it that cheap again. And you will see the best results with it.

So again please fill out the form above. And I will get back to you I look foward to talking with you.

Tawnya 

a higher calling!!

Have you ever had this calling on your life and didn't know where you needed to go, or what to do about it? Well for yrs know I have had the Ukraine on my heart. I searched about places to help the Ukraine. I am the kind of person who is a hands on type. I am not good at sponsoring someone or to just give to missions. I have always felt the desire to go places. When I strayed from the lord for a couple yrs I felt that I couldn't be that person. That I wasn't meant to be a missionary or go on missions trips. Mainly because I didn't have a strong enough faith to not fall away from the lord. My husband is a great man and will stand behind me in anything I do. Which I think he learned from me. I have stood behind him for the last 10 yrs. And never really did anything for myself. I felt like he should be the one to be the leader of our home. So I just let him, And I also felt that if his relationship with the Lord wasn't strong that how can I go and minister to people. I feel that it must be the devil putting me down. Putting doubts in my mind so I won't do what God whats me to do. Yes I have a higher calling in my life as a wife and a mom. But what about the desire I have to help the Ukraine? And when I was piecing everything together I found that it was for Ukraine Orphans.
I know that may seem odd. But I have found organizations that help just the Ukraine Orphans. And God has lead me to find quite a few. And narrowing down the one to be part of was hard. I want to help them ALL. But for the time being I am going to help bridges of faith. They are in Alabama. I have been following them for yrs. When I moved away from Alabama. I knew one thing that when we decided to move back. I wanted to be part of bridges of faith. I love how they bring Ukraine Orphans over to the USA and bring them to Alabama to stay for one month. Teach them all kinds of things. And show them the LOVE of God. Loving them and showing them a new culture and pray that they would find there forever family. My second desire has been to adopt a Ukraine orphan. I don't know when that will come together or if it ever will. But I know that God has a plan for my life. And I will follow where he leads me. I know I am not traditional. I don't go only where a certain denominational church goes. I have been in ALL different types of churches and denominations I go where I feel a strong desire. A strong pull in that direction. I know that sounds funny. But that is me. Even thou I am a member at a Assembly of God church. I don't feel weird going outside and helping other organizations

.SO I am going to be going on a missions trip to Ukraine this yr. March 21- 29th and I can't wait to see what God has for me there. I know my family will miss me for those 9 days. I do have a great fill in as you may say. Memere (grandmoma) coming to take care of the kids. I am still looking for a fill in or partner for my business when I am away. If you are interested in that please talk to me about it! Its a AT HOME position and I know that is not for everyone but it is my life. And that would be a big relief for me if I found a partner. So I can go on my trip knowing that every part of my life was taken care of. So I can minister to there precious orphans in the Ukraine. If you have read this whole post you have read deep into my heart!! And I thank you. That means you are truly one of my fans. And I thank you. I will share more with you about my trip and what God has given me. I hope you have been blessed reading this.

Have a great Day and I pray you are blessed.

Tawnya Cummings

How much to eat?

I know that for ME, it is hard to keep on track of my meals. I will do good and then I will run somewhere and forget to pack a snack. Then I am at the point where I am binge eating on the road! I forget to eat something before I go. But even at home it is hard for me. I have this picture for me to remember that I need to eat more.

If you are having a hard time to sticking to eating 5 times a day. Try eating every 2 to 3 hours. I first started doing this I would set a timer for me to remember to eat something good for me. I have a snack list. Or I would prepare something for me to eat I just needed to open it and boom there was my meal or snack!!  

What are some tips that you use to eat 5 times a day? I would love to know. I am working on getting myself on track and love to hear diffrent ideas on how to stay on track. Please leave me a comment bellow and tell me what you think. 

Have a FITtastic day!!

Tawnya

Priorities.. Are you one?

As a wife and mama. I know how hard it is to make yourself a priority. For yrs I would put my husband step daughter before myself. I wanted to be part of there family so bad. When we got married and had three more kids it was that much harder for me! I thought it was wrong if I would workout or dress up nice. Or go to a function like a stamp club and buy things each month.

I started to take time for myself a while back. I joined a challenge group. And that was the best thing I could have ever done!

1. I made a close friend. And she always encourages me.
2. I have the accountability. To keep going on days I don't feel like it!
3. I have a better self worth. Working out and making friends in a group. Is a lifesaver.
4. I am living a healthy fulfilling life.

It is not easy. To be healthy or exercise daily. I feel as long as I am progressing that is better then nothing. We can talk all day long about priorities and how to set them. But it is very important that you make yourself a priority. If you are not at a point where you want to eat healthy and exercise. You can still take something from this. Why not set a certain time a day where you just do things for yourself. It could be taking 30 mins and sit and have a cup of coffee. Or take a luxurious bath when no one is going to be bothering you. Find the thing that makes you relaxed or happy because you where able to do for yourself. Its OK. later that day the kids will need you. Your husband will want you to do for him as well. But if you are at a point where you took care of YOU. Your more apt to be able to serve everyone else and not be grumpy doing it.

If you want any info on challenge groups and where you can be a part of it. Contact me at https://www.facebook.com/MomaTawnyaDynamicfitness

I hope you have a FITtastic day

Tawnya Cummings

Large family dinners healthy and cheap

I have been on a journey of learning healthy alternatives for years. Then I found the passion for fitness. Between the two I have allot of useful information. I have written a eBook about my experience with feeding a large family on one income. It can be hard and we all can find excuses. To eating right. It cost too much to eat healthy. But we can go to pizza hut and spend thirty dollars or more to get pizza. And that is half a grocery bill and you have plenty of meals for the week. I would love for you to go over to my page and get my eBook. For a short period of time where I am giving away this book for free. Then I will be selling it on amazon. To make a little bit of extra money to help my family.

Click on this link and get your FREE eBook http://eepurl.com/baXBF5

Use what you have to make dinner!

When you have a large family. There are times when you WILL run low on groceries in your house. And you will wonder where/ what am I going to make for dinner. Well I thank god has blessed me with the ability to make something out of nothing!! We are all thankful for that! I found we had chili in the fridge and I didn't have the ingredients make cornbread. Last time I made chili I forgot the cornbread. I went online and searched to see if there was a recipe that I could make cornbread with the ingredients I do have. I found a recipe so I made a video for Moma Tawnya's Cooking show!! And I wanted to share with you the video and The recipe. I hope you enjoy it.

Ingredients

• 1 (15 ounce can) no salt added corn (do not drain!)
• ¼ cup skim milk
• 2 eggs
• ¼ cup unsalted butter, melted
• ½ cup sugar
• 1 tablespoon baking powder
• 1½ cups all-purpose flour
• 1 teaspoon salt

Instructions

1. Preheat the oven to 400°F.
2. Spray an 8″ x 8″ non stick pan with oil. Set aside.
3. In a bowl, combine the corn, milk, eggs, butter, and sugar. Beat until combined.
4. Add in the baking powder and stir until combined.
5. Add in the flour. Stir until combined.
6. Bake for about 25 minutes, until the top is golden brown and a cake tester comes out clean.
7. Cut and serve with your favorite soup or chili

So I got this recipe from What Katies baking the website is bellow! I hope you check her out! I found the recipe very delicious.

Tawnya Cummings

http://www.whatkatiesbaking.com/cornbread-without-cornmeal/

thanksliving

Thanksliving
For me this series has been hard for me. We have had a rough couple of yrs. And I find myself not happy let alone thankful. Many bad things have been part of my life and I have stepped up and have had so much to do in my life. That I feel stressed. But I want to try and think of 25 things I am thankful for. Pastor Gary challenged us to think of 25.
Here goes...
1. I thank god for my husband who works daily to provide for his family. He loves me.
2. I thank god for forgiving me of my sins.
3. I thank god for 4 kids I may only given birth to 3 I am honored that I have had a chance to take care and raise Leah as my own.
4. I thank god for beachbody I can build a business while staying home. It can be hard to be a sahm but I am glad none of my babies went to daycare.
5. I thank god for being able to cook and bake for my family.
6. I thank god for loving parents. Who taught me to be a godly woman and wife. They do so much for my family.
7. I thank god for heat. It is nice to be warm.
8. I thank god I can workout and exercise.
9. I thank god for a chance to host fit club at church.
10. I thank god for a great church family.
11. I thank god for friends near and far
12. I thank god for bringing like minded people in my life Karen and berry
13. I thank god for my brother.
14. I thank god for my sister in law and nephew rowan.
15. I thank god for running vehicles
17. I thank god for food
18.I thank god for knowledge for learning daily how to better go things.
19. I thank god for a house and we are not living out of a camper.
20. I thank god for always being there to protect is.
21. I thank god we have clothes to wear. Clean clothes.
22. i thank god for good teachers for my kids.
23. I thank god for keeping us healthy
24. I thank god I can worship freely
25. I thank god for new days

It was hard but I found 25 things praise god!! I hope this stirs in you a thankful heart.

Tawnya Cummings

cvs first trip couponing

As I went in to cvs with my coupons ready to go and my flyer on hand. I was nervous because I wanted to see if I learned a thing or two about couponing. I went to look for certain items. Well my first transaction is for items that get extra care bucks back. I bought cvs tums for 2.99 and I got a coupon for 2.99 back. Acid control for 6.99 and got a coupon back for 6.99.Anti diarrhea for 4.99 and got a 4.99 coupon back. I also bought clairitin and received 3.00 coupon back.  So for this transaction I only saved $15.60. My second order I got pantine shampoo 2/8 and Anti circle makeup 13.99. And 4 boxes of honey bunches of oats. With all my coupons from the first transaction and 4 coupons of my own My total after coupons was $4.43. A $39.43 savings. Total savings for this trip was $55.03 more then was spent! I felt pretty good about myself and this first trip. Each time I am learning more about couponing. I have my binder ready so I can take it with me to the store if I see a good deal I can get the coupon to go with it!

If you have any questions feel free to ask and I will be happy to share what I know. I hope ya'll have a great day.

-Tawnya Cummings

CVS Couponing: How To Save Money With Coupons At CVS August 10th

This is what I am going to be trying tomorrow! I will share with you if it worked or not! I believe I am going to save 33 dollars for 64 dollars worth of products! This lady has allot of good videos on couponing!

Extreme couponing One day at a time!

I have been researching how to start couponing. I went and watched a couple good video's. And of course watched Extreme Couponing. I went online to a couple coupon sites and printed out all I can use or would use. I know I have been picky before because I would only get the coupons that I would want brand, type, and preference. But if you want to make it couponing you need to find the best deal. Yes at times I might not go and buy something because I prefer a certain soap etc. One tip I learned is a good rule of thumb is to buy a newspaper for each person in your family. I am a family of 6 so I bought 6 newspapers on Sunday. Yes that seamed like allot to me, But I want to be able to eventually not have a huge grocery bill every time I go to the store. I did get a little push from my husband and my oldest daughter Leah! So I am going to put my whole self into this and see if I can be a extreme coupon er!!!

Here are the online sites I found with great coupons
http://lozo.com/
www.couponmom.com
http://www.coupons.com/
http://www.ladyandtheblog.com/ I found her on youtube. She has a section on her blog where she gives you sites she uses to get coupons. vera sweeney is her name on youtube. Lots of great video's to watch.

As I learn about couponing I want to share with you . Keep an eye out for more to come. I hope ya'll enjoyed this and if you have any questions don't hesitate to ask!

Tawnya Cummings

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