Lemon Garlic Shrimp over Cauliflower Mash

TGIF my friends!  As promised, here is my weekly recipe.  It's one of my favorites! Full of flavor and seriously makes me feel like an amazing cook. Here is where I found the recipe, the instructions below are also from there with a few tweaks.

  Bonus: it's gluten-free! (yes, I know it's all the rage! haha) We began eating gluten-free a few months before I got pregnant, and now we tend to steer clear from gluten by habit.  

I will be honest, I don't make it that often because I usually forget that it involves marinating the shrimp for a few hours.  Eek! You want to marinate for at least 1 hour. I usually do for 2-3.

Lemon Garlic Shrimp over Cauliflower Mash

Shrimp Marinade Ingredients:

Zest from 1 lemon
2 cloves garlic, minced
3 tablespoons extra-virgin olive oil
1/2 teaspoon dried oregano
1 pound raw shrimp, shelled and de-veined

Cauliflower Mash: 

1 head of cauliflower, cut into large-ish florets
6-8 cloves garlic, peeled
extra-virgin olive oil
Sea salt, ground black pepper, & oregano to taste
1-2 tablespoons butter
1/2 cup Parmesan cheese, freshly grated

Lemon Garlic Shrimp:
Marinated shrimp (from above)

6 cloves garlic, minced
2 slices turkey bacon
2 tablespoons butter

1/2 cup white wine
1/2 sweet onion, thinly sliced
1 teaspoon crushed red pepper flakes, or to taste
pinch or two of dried oregano
juice of 1-2 lemon

Sea salt and freshly ground black pepper, to taste

Directions:

1. Mix up the marinade ingredients for the shrimp.  Put the shrimp and the marinade in a resealable bag, mix it up well so all the shrimp have some marinade on them, and refrigerate for 1-4 hours.

2. Preheat oven to 400F.  Place the cauliflower and garlic in a shallow roasting pan.  Toss with enough olive oil to coat the pan and the vegetables.  Season lightly with salt, pepper, and oregano.  Cover loosely with foil, and roast for 15 minutes.  Remove foil, and shake to mix up the vegetables for more even browning.  Roast uncovered for 15-20 minutes, or until cauliflower and garlic are soft and lightly browned.  Remove from oven.

3. Using a food processor (Yay Vitamix!) puree cauliflower with a couple tablespoons of butter (or more).  Add the Parmesan cheese and mix well.  You want to end up with the cauliflower having the consistency of mashed potatoes or grits (fairly thick, not runny).  Adjust seasoning with salt and pepper.  Place in a heat-proof bowl and keep warm.

4. Cook turkey bacon until crispy, as desired(If in a pan, use the drippings when during next step).  I usually microwave them.  Chop into bacon bits.

5. In large saute pan, add two tablespoons and heat until melted over medium high heat.  Add onion and cook until softened.  Add the minced garlic, red pepper flakes, and oregano, and saute for about a minute, stirring frequently.  Stir in wine.  Cook until liquid is reduced by half (will only take a few minutes), then add the shrimp.  Cook, stirring frequently to turn the shrimp, until shrimp are pink and opaque on both sides.  This should only take 3 or 4 minutes; do not overcook the shrimp or they will be rubbery!  Stir in the lemon juice and remove from heat.  Season to taste with salt and pepper.

6. Serve the shrimp and sauce over the mashed cauliflower.  Garnish with chopped bacon.  ENJOY!!


 The first time I made this, Rob told me it tasted like it should be from a restaurant (and I am not the best cook).  I was very impressed with how delicious it turned out, especially because I was not sure the cauliflower mash would live up to my expectations.  I absolutely love mashed potatoes, and would eat them every day! Le sigh, gotta limit those starchy vegetables.

Well that does it for this post. It's Friday, can I get an AMEN?!

Hope you have an amazing weekend!

Lex

FITspiration Lifestyle Tip #1: Set Realistic Goals

"If it doesn't challenge you, it won't change you."

 I'm really excited to go into more depth on the each of the 7 FITspiration Lifestyle Tips that I shared last week.  Today I want to talk about goal-setting.  Making attainable, yet challenging goals will have boomerang effect.  When you hit a bump, you can always go back to your list of goals to remind you WHY you will push through and what you are setting out to accomplish.

I recommend buying yourself a notebook (this will also come into play when I talk about Accountability) A great "template" to use is S.M.A.R.T. criteria.

S. Specific- What's the end game?  Why do you want to make a change? If you want to lose weight, exactly how many pounds? Do you want to run a 5K? Maybe you just want to feel happier and have more energy? (this is a little more generic, but you can write down specific goals on how you will get there) Write it down! This is a great time to reflect and visualize how you will succeed on your own FITspiration journey.

M. Measurable- Time to face the music! Write in your notebook how much you weigh, take measurements (Chest, Waist, Hips, Both biceps, & Both Thighs), and most importantly take pictures! I promise you will be glad you did it.

When I first started out, I took pictures weekly to track my progress and I relied on how well my clothes fit as the main metrics of measure.  When taking pictures, choose the same spot with good lighting and a blank wall.  Do more than 1 pose (Face forward, hands on hips and/or flexing, side profile, and back)  This is a great motivator, because you will lose inches before you lose pounds and can visibly see more of a difference than any fancy scale.

Progress Pics put it into perspective!

Your notebook you can be used for a food journal and to track your fitness progress too. You can reference the previous week and motivate yourself to "run for 1 more minute" or to go up in weight if you start pumping iron (do it!)

A. Attainable- Make your goals attainable by starting with short-term goals.If you currently don't work out at all, make your goal to work out 2 days per week.  That is more attainable than jumping into working out Monday-Friday, 5 days a week! Slowly work your way up to those 5 days a week.  Do you want to run a 5k? You don't start by running 3 miles on Day 1.  You make a smaller, more attainable goal to get you there. Short term goals will also reward short term celebrations too. Yay! Do you want to eat healthier?  Start by cutting down the bad food/drinks with healthier options.  If you drink 6 sodas a day, make a goal to be down to only 1 soda a day by next month.

R. Realistic-Many times there is a sense of urgency. "I want to lose 60 lbs by the 4th of July!"  and it's already April.  As I mentioned in my original post, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  Steady weight loss will stick long-term.  If you find a product or a workout routine that claims you can lose more than this, you will most likely gain most of it back. There is no quick fix, and there are no shortcuts to living a healthier lifestyle.  Don't do something that could potentially harm your body (messing up metabolism by cutting calories or over-exercising is just, NO!)  If you want to  become a "runner", you don't sign up for the 1/2 marathon that's next month.  You start with a 5K, and maybe have a longer-term goal to complete a 1/2 marathon by next year.

T. Timely- There are two time-oriented points I want to share.  Now that we know we need to choose realistic, attainable goals...pick an end date.  I know I said this is a lifestyle change, but it is important when first starting out to choose an end date to stay motivated.  Do you have a beach trip coming up?  Is there a physical that you need to pass in order to have a certain insurance plan? This will help you divvy up your short term goals too. 

Time also means doing what is necessary to food prep and set aside time for exercise.  I literally put an appointment on my iPhone for when I plan to workout.  Wake up an hour earlier, or set aside the first 30 minutes after you put the kids to sleep to do your workout.  One of the many excuses people say is "I don't have time!"  You have to make time.  Do you have time to aimlessly scroll through Facebook for an hour? Guilty as charged. "Tough Love Lex" always comes out when someone says they don't have time. Do you have 1 minute to do a 30 second plank and 10 push-ups before you jump in the shower before work?  Yes you do!

Setting goals is so important when you embark on a journey of health & fitness. Your goals will change as you start "winning the small victories".  There is quote I absolutely love, "It doesn't get easier, you just get stronger."

It's so true.  Did you set out a goal to run for two minutes without a break?  Once you accomplish that, you challenge yourself to add 30 seconds or a minute as a new goal. By the time you know it, you will be able to run your first 5K!

When I first had my daughter via c-section,  I could not hold a plank longer than 30 seconds. That's when I decided to challenge myself. Short-term goal: I wanted to hold a plank for just 5 seconds longer than I did last week.  I continued to add 5 seconds every week.  Before I knew it, I could hold a plank for two whole minutes.  You'll be amazed at how pumped you will feel when you accomplish one of your short-term goals.  All these short-term goals contribute and add up to a BIG change.

Currently, I have a goal of drinking 1 gallon of water per day.  I'll be the first to tell you that I have my own bad habits, and one is forgetting to drink enough water.  I don't know why, but it's daunting to see a whole gallon of water. I already feel overwhelmed thinking about it! Haha. I decided to start drinking out of a smartwater bottle that holds a quart, and my goal is to fill it up 3 times and drink it all be the end of the day.

My fitness goal is to be able to do ONE pull-up by myself.  I am determined!  How will I get there?  Persistence and patience.  I invested in these bands to practice with.  Every gym sesh I had last week, regardless of what my workout was; I practiced a few assisted pull-ups with my new band. I can't tell you how excited I was when I did one more rep yesterday than last Sunday.  Small victories, woo!

What type of goals do you have?  Make sure you share your goals with at least one person in your support system, it's a great way to stay accountable.  Who knows, you may even inspire that person to set their own goal!

Thanks so much for reading, I hope this can help you on your journey to being a healthier, more fit YOU!

Mean Green Juice Recipe

Our household loves juicing!  I posted this on my Baby Hegarty blog recently.  Below is the recipe that we have been using for the last few years.  I initially found it here.

The fun part of juicing is that you can play around with it and add/remove as you like. Anyone that has ever tasted my Mean Green Juice has been pleasantly surprised!  Or maybe they just don't wanna hurt my feelings ;)  hehe, jk. 

Mean Green Juice

 

Ingredients:

handful spinach
2-3 stalks of kale
2-3 granny smith apples (any apples, really)
small handful parsley
1/2-1 lemon*
1-2 cucumbers

Double the recipe!

1. Start by using half a lemon and do a taste test once you juice it all and stir.  The first time Rob and I did this with a whole lemon, it made our mouths water. It was very tart.  (and I typically like sour)

2. Peel(I use a potato peeler) or slice off lemon rind leaving some of the white pith

3. To juice small leaves such as parsley/spinach, roll them up into a ball to compact the leaves. I like to follow it up with some apple or cucumber(more water content) so it doesn't get stuck and pushes through easier. Brilliant right? ;)

4. I like to add green grapes or kiwi (if I have them) to make it sweeter OR if I am low on apples

Since I juice for all 3 of us, I actually have doubled this recipe and it makes about 24-30 oz (depending on how big the cucumbers and apples are)

Why I love juicing?

So many reasons! 

1. Of course, it's super healthy for you.  This is a guaranteed way for us to make sure we are meeting our fruit/veggie count. I am aware that the fiber content is missing, but we also eat whole fruits/veggies in our house.  We also use ground flaxseed in our smoothies.

2. Energy boost, with no crash. No "Red Bull", "Rock Star", or "5 Hour Energy" in our house. Don't even need that afternoon coffee break. All we need is some nourishment and hydration from our vitamin-enriched Mean Green Juice!

3. Great "snack".  We eat 5-6 smaller meals throughout the day and are all about portion control.  This is a great "snack time" replacement.  After Breakfast/Before Lunch (Rob's fave)  or After lunch/Before Dinner (aka when Lex starts to get restless and is dreaming about Reese's Peanut Butter Cups or Cookies'n'Cream ice cream)  It's filling and quite refreshing!

Just to be clear, this is not a "meal replacement" of any sort.  If you want to drink this alongside one of your main meals, that's great too! Trade in that sugary-loaded Diet Coke for a glass of this amazing-ness.

The juicer that we use is the Jack LaLanne Juicer that we bought from Costco a few years back. They still sell it there for $90!  Such a great invesment, and Costco has the best warranty/return policy.  If you plan to juice for a few days, try to use a glass container to keep the juice longer.  It's true that it's best to drink it right after making it, but let's be real. Ain't nobody got time for dat!  I juice enough for 2 days, and juice every other day.  I hit the jackpot and found this awesome glass jug on Amazon and bought 2!  Amazon Prime is my weakness, haha.

Please let me know if you think of any other juicing questions, and let me know what you think if you decide to try it.  This has been the only juice that my daughter has known.  She sees her sippy cup and says "Juice!" and chugs it. No joke. She is our mini health nut.

Around her 1st birthday, shopping at Target and drinkin' some Mean Green Juice!

 That's my recipe for this week.  Hope everyone is having an amazing "hump day" so far!

7 FITspiration Lifestyle Tips

I have been wanting to put together a list of "tips & tricks" that I have found most helpful throughout my journey of living a healthier lifestyle.  I plan to make individual posts to go into more depth, so this is just a little insight into my thoughts.  I've thought pretty seriously about this and have asked fellow fit friends for their advice too. 

1. Set Realistic Goals 

"If it doesn't challenge you, it won't change you."

Take some time to sit down and write out what goals you'd like to achieve.  Do you have a certain amount of weight you want to lose?  Do want to be able to run your first 5k?  Do you want to be able to do ONE push up? Do you want to be able to wear shorts during the summer?  Do you want to avoid or stop taking medication for a health-related issue? This is also where you will reflect on WHY you will stay committed to your goals.

Everyone has their own, personal idea of what they want to achieve.  Challenge yourself, but be realistic.  Look at the BIG picture instead of an unrealistic deadline.  According to the CDC and many other health articles I have read, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  So if you want to lose 100 lbs in 6 months for your cousin's wedding, you may want to re-think that and use your calculator.  It took me just over ONE year to lose 60 lbs.  That is only 1.25lbs per week. Be patient, my friends.

2. Find Support
"Surround yourself with only people who are going to lift you higher."

I can not emphasize just how important this is.  It's in our nature to look to our loved ones for support, encouragement, and guidance. Especially when we feel lost, vulnerable, and insecure. If you're in a relationship; start this new, healthy journey together. Seek out friends that feel the same way and need a walking partner or a gym buddy. You'll be surprised at how positive reinforcement from your loved ones will keep you motivated.  When (trust me, it will happen) you realize that there are people holding you back, focus on remembering your "why" and lean on your support system.

3. Start Small 

"Small changes can make a BIG difference."

I have never been one of those "cold turkey" or "jump in head first" type of people.  Change can be overwhelming, so I have always advocated to make 1-2 small changes at a time.  Sometimes it is replacing one bad habit with a healthier one in a transition.  If you drink 6 sodas a day(12 oz cans=64 oz), start by cutting it down to 4 or 5 cans and drink more water.  If you eat fast food every day; take time to prep meals and only eat fast food 3-4 times a week and eventually NEVER. 

If you don't exercise at all.  Start by making a goal to work out 1-2 times a week for 10 minutes at a time.  Slowly increase it to 15 minutes.  Or add another day.  See what works for you and challenge yourself.

4. Prep & Plan
"Do something today that your future self will thank you for."

What preparations can you do to help make this lifestyle change easier to stick to? Not only do you want to mentally prepare yourself, you will need to plan ahead in order to overcome excuses. Create a calendar event for your workout, just like you would for a doctor appointment or a business meeting. Go to bed an hour earlier than normal, that way you can wake up early and squeeze a workout in.  Set aside time on Sunday afternoons to prep healthy snacks to keep at your desk or in your purse. Make a weekly meal plan before you go to the grocery store, so you are able to cook at home versus ordering pizza/takeout.

5.  Accountability & Progress
"Strive for progress, not perfection"

Weigh in, get yourself some measuring tape, and take pictures! Yes, I know....it sounds daunting, but this will keep you focus & motivated. If you choose to do 1 out of 3: take pics!  You will be surprised at how easy it not notice how much progress you've made.  Side by side pictures will show you that progress. At first, I did weekly pictures.  It kept me motivated when I noticed a difference, and it also kept me motivated when I didn't see much of a difference.  Another chance to challenge myself and re-adjust my goals. I also highly recommend a food journal.  An oreo here, an extra piece of pizza there can adds up quickly! It will also help to ensure you are drinking enough water.

6. Eating Clean in Moderation
“Everything is good in moderation. Even moderation.”

I've mentioned this before, but I like to live by the "80/20" rule.  80% of the time I eat clean (whole foods with a balance of lean protein, complex carbs, & healthy fats) and 20% of the time I will eat "unhealthier" food in moderation.  When I first started out, and I would to "treat" myself to one cheat meal per week.  Usually, it was pizza and ice cream on Friday nights.  Now that my body is used to eating relatively healthy.  I will indulge here and there, and it tends to be a very small portion.  Life is too short, and I was born with a sweet tooth! Mmm, ice creeeeaaam.

7. Self Love & Acceptance
"Talk to yourself like you would talk to someone you love."

This is so important, especially as a parent.  Be the example, and have positive self talk.  Love yourself in the body that you are in now. Replace your negative self talk with positive and loving words.  Accept yourself for all the good & bad, but promise yourself that you will commit to becoming the best version of yourself. Instead of saying, "I can't", say "I will do my very best!" Put it out in the universe that you are going to nourish & love your body, because that's what you deserve.

---------------------------

There ya have it!  I am really looking forward to doing a separate post for each tip.  Keep in mind that this is what has worked for me and my family.  Every journey is different, but I hope some of this will help you along yours.  What tips or tricks have you found to be helpful for you?

DIY Burrito Bowl

Do you love Chipotle as much as I do? Yum, yum, yum.  When you have a toddler, it is a luxury to "go grab dinner." It's like you're packing for an overnight trip, right?  So, we like to copy our favorite restaurants and make similar dishes in the luxury of our own home.

This is a quick, last minute recipe that we make when we are short for time and forgot to prep dinner.  You can use chicken, steak, tofu, shrimp, etc. That is why I call it the "DIY Burrito Bowl."  It literally took 5 minutes to throw together, because of the already cooked chicken burgers we love from Costco.

DIY Burrito Bowl

Ingredients(feeds 2):

2 Chicken Burgers (or your choice of protein)

1 bag of Quinoa & Brown Rice (also found at Costco)

1 can of black beans

1 can of diced tomatoes with green chilies

1 Avocado, diced

Lime

Onions, chopped & sauteed (optional)

Diced tomatoes from Wal Mart, Quinoa/Brown rice & black beans from Costco.

Chicken burgers from Costco!

Directions

1. Prepare chicken according to instructions (grill or microwave)

2. Prepare Quinoa & Brown rice; only 90 seconds in the microwave

3.Warm up diced tomatoes and black beans in side dishes

4. Mix together and add avocado, lime, salsa, whatever-you-like

We always have canned black beans, diced tomatoes, & Quinoa/Brown rice packages in our pantry.  That is how we avoid making last minute, rash decisions to eat fast food or takeout.  So important to "prep" your pantry to have healthier options available.

 Did I mention this makes for great leftovers for lunch?  Even the hubby agrees! If you know him, he can be a picky eater when it comes to leftovers.

Thanks Chipotle for inspiring this recipe! ;)

Until next time,

Lex

Quinoa & Ground Turkey Stuffed Peppers

Eek, I am slacking on my blog updates lately.  Sorry!  Here is one of my absolute favorite meals.  It can feed the masses or make awesome left overs.  Best of all, Sofie loves it!  Here is where I found the recipe.

Quinoa is a staple in the Hegarty household.  We have replaced dishes that use pasta or brown rice with this awesome seed.  Yup, you heard it right.  Though it is cooked like a grain, it is actually a seed.  So all my peeps that like the "Paleo Diet aka Caveman Diet" will love this!

Quinoa & Ground Turkey Stuffed Peppers

Here is what the website says about how to cook Quinoa:

"Quinoa must be washed in a strainer before cooking because it is covered with a layer of saponin. This natural coating has a slightly bitter flavor. When you rinse quinoa, it looks a bit frothy in the water. This is the saponin washing away. Quinoa is versatile in the kitchen. After washing, place 1 cup of quinoa in 2 cups of water or vegetable stock in a saucepan, and bring to a boil. Cover the pan and lower the heat to simmer. It takes about 20 minutes to cook until tender.  When cooked, the quinoa has a rich nutty flavor." (citronlimette.com)

Ingredients:

1 Tablespoon olive oil
 ½ cup chopped onion
½ cup diced carrot
3 garlic cloves, minced
1 pound lean ground turkey
½ teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon garlic powder
2 Tablespoons chopped fresh parsley
¼ cup tomato sauce
2 large bell peppers, washed
2 cup cooked quinoa
½ chicken broth
¼ cup shredded 2% reduced-fat Monterey Jack cheese (optional)

 Instructions:

1. Cook quinoa according to instructions.  It takes about 15-20 minutes.  While it cooks, cut the peppers in half, lengthwise & remove seeds. 
2. Heat a large skillet over medium-high heat and add 1 TB olive oil.
3. Add onion, carrot, garlic and cook 2 minutes.
4. Add ground turkey, salt, pepper, garlic powder and brown several minutes until cooked through.
5. Add parsley and tomato sauce.
6. Mix well. Combine cooked quinoa and meat together.
7. Place in a baking dish. Spoon the meat mixture into each pepper half.
8. Pour ½ cup chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake at 350F for 35-40 minutes. Top with cheese. (optional)

 Ta da! We also love to top it off with some hot sauce (Cholula please!)

Our little health nut!

My goal is to post one recipe each week on my blog and will eventually have them all on my FITspiration Mom Pinterest page.

Hope everyone is having an amazing week so far!