{Sweet Potato Hash} - Meal Prep Breakfast

 

This Sweet Potato Hash is the yummiest, savory, breakfast. I make on Monday and eat it each morning for the whole week!

Ingredients

• 1 green pepper diced
• 1 med onion diced
• 3 cups spinach
• 1lb turkey bacon
• 3-4 diced sweet potatoes
• Olive oil (or avocado oil)
• Eggs (optional)

Directions

1. Dice Sweet Potatoes. Roast on 450 for about 12 min. 

2. While sweet potatoes are roasting, fry bacon, set aside.

3. Put 1 Tbls Olive Oil in the pain. Saute onions and peppers. When onions are translucent, add in spinach and salt and pepper. 

4. When sweet potatoes are tender, add to your saute pan and add bacon back in, to blend the flavors.

5. 1 serve with 1 fried egg, but that is optional. 

I hope you enjoy!

{HOW TO CONTROL EMOTIONAL EATING}

Are you an emotional eater?  We've all been guilty of it at one point or another!  Using food for non-physical reasons becomes a problem when you do it as a way to cope with stress or negative emotions.  Here are 3 primary reasons why you emotionally eat:
1.  You eat mindlessly and impulsively, without thinking first.  For example, someone brought junk food or sweets in the house and they're sitting on the counter, staring at you, so you just start eating it whether you're hungry or not!  Best thing to do? DON'T keep junk food in the house!

2.  You eat for reasons other than your physiological needs.  You eat because you are at a party and it's right there where you are socializing.  You eat because you are watching a movie and everyone eats popcorn while watching a movie.  You eat birthday cake because that's just what you do at a birthday party.
3.  You hold beliefs about food that don't advance you towards your goals. You don't believe that sugar is addictive or that cutting sugar out of your diet is going to help you lose weight.  You don't believe that hunger can be mistaken for thirst or that eating 5-6 small meals a day is going to help you lose weight.
So the first steps to combating this issue is becoming aware of when and why you eat!!!
I want you to read through this list of reasons why people eat other than hunger and put a check mark by the ones that apply to you:
1.  To alleviate boredom
2.  To socialize
3.  To recapture a feeling or memory
4.  To celebrate a special occasion
5.  To fill a void or missing need
6.  To feel good
7.  To feel safe
8.  To feel comforted
9.  As a reward
10. Out of habit or ritual (i.e. bedtime snacking in front of the TV).
So every time you start to feel yourself saying, I deserve this!  Stop yourself and really question if it is worth it!  You are working so hard not to get the results that you DESERVE and TRULY want!  Think about whether or not that cake, popcorn or beer is going to be the long term solution.  Or is it just a band-aid to your bad day!  I want you to list things that you can do instead of eating.  It's all about changing the way you think!  Making a lifestyle change is not about a fad diet or starving yourself.  It's about re thinking the way you live and think about food!  It's when you can make changes deep down to the core of your being that you can live like this forever!  It starts with AWARENESS
How to tell the difference between Physical and Emotional Hunger:

• Physical hunger builds up gradually, starting with a tiny grumble in the stomach, growing to full blown hunger pangs.  Emotional hunger develops suddenly.
• With physical hunger you can wait to have it.  Emotional hunger seems to demand immediate satisfaction.
• Physical hunger usually appears about 3 hours after the last meal or snack.  Emotional hunger can happen at any time.
• Physical hunger is usually a general desire for food.  Emotional hunger is usually a desire for a specific food.
• After eating for physical hunger, the hunger goes away.  After emotional eating the hunger persists.
• After eating for physical hunger, you get a sense of satisfaction.  After eating for emotional reasons, you feel guilty!

Tips:
If you are hungry then drink a big glass of water.  Quite often hunger is disguised as thirst.  Wait 20 minutes and if you are still hungry then ask yourself.  "Has it been 2 1/2 to 3 hrs since I ate last?"  If it has then go ahead and have a small meal.  If it hasn't been that long reach for some fresh veggies! 
Try keeping your mind busy, go outside, play with the kids, take a walk, read a book or call a friend!  Keep you mind out of the kitchen and on other more important tasks!
When you do eat, eat slowly and take your time.  You want to eat until you are 80% full.  How are you going to know when that is if you gobble it down before you stomach even realizes that food is coming its way! 

Make the choice today to end emotional eating!  Join a group for support like mine and together we can work through emotional eating, what to eat and how much food to eat!  You are not alone in this battle and it doesn't matter how little or much weight you have to lose it can be done!!!
What do you choose?  Are you going to live your life in guilt over everything you eat or are you going to feel confident in your decisions about food and ultimately the way you look in the mirror?

Ultimate Portion Fix

The Portion Fix is what introduced the world to rainbow portion control containers, and now Autumn is back and revamping the nutrition program to make it EVEN BETTER!  I am so excited for you to experience this program!  Portion controlled containers changed my life I went from not having any idea how to fuel my body, trying to eat as little as possible in a day, to getting to eat 5 meals a day, losing 30 lbs when I paired it with simple at home works and accountability groups, plus keep it off. This truly is a LIFESTYLE!

Portion control is just the beginning. In this new program, Autumn dives in to other principles including balanced macronutrients and eliminating processed foods from your diet. The Ultimate Portion Fix will help you break your sugar addiction, get your whole family on board with eating healthy, and teach you how to maximize your nutrition for performance.

The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!

What’s included in the program?

• Over 30 new videos about the containers and principles of the nutrition plan

• Portion control containers

• A workbook and daily logbook

• Fixate Volume 2 Cookbook with 102 new recipes

• Access to over 200 episodes of the Fixate Cooking Show

• 75 Healthy Lunch Ideas for Kids PDF

• Tracking with the Nutrition+ and Beachbody on Demand apps

• BONUS: When you purchase the Ultimate Portion Fix before April 1, you’ll get real time streaming of 21 Day Fix and 21 Day Fix Extreme Workouts, so you can work out together with Autumn Calabrese starting April 1, 2019

Why should I work with Ashlee Francois?

I have been through the wringer myself with nutrition and fitness and after running my coaching business for 4 years I am excited to help you learn the right tools to keep you healthy!

The Combo pack will also include an Insulated Beachbody Tote Bag that comes with large partitioned containers, ice packs, and plenty of storage so you can take your food with you wherever you go.

But the best part of purchasing the Ultimate Portion Fix is that you get access to me as a coach as well as an invitation to my from the inside out bootcamp!!

When does UPF launch?

The program comes out on March 18th, 2019 for customers and live workouts will start on April 1st.

If you are interested in earning a discount or making an income, you can get early access to the program on March 4th by signing up as a coach. If that sounds like something you’d like to do, click here.

You can try the Ultimate Portion Fix by yourself, but I know from experience that I am way more successful when I am surrounded by like-minded people who can hold me accountable!!

I have been running my coaching business for four years now and I have some tried and true methods for success to share with you. I am in the top 1% of the company and I have developed a toolkit full of tips, motivation, meal planning ideas, and more so that you can manage going on vacation, late night snacking, and any other issues that might arise during your busy life!

I love the Portion Fix and I’ve been using it for 4 years now. It has truly helped me get my portions under control and hone in on my nutrition, which is why I am so excited to run a challenge group full of women like yourself who are looking for a little extra support in their health and fitness journey!! We will work together to keep each other on track and along the way I will share my little tips and tricks for making your life easier.

How can you get in on the LIVE workouts?

All you have to do is invest in yourself and purchase the Ultimate Portion Fix when it launches March 18th (March 4th for Coaches) and you’ll receive an EXCLUSIVE invitation to join — you can be I’m SO in!

But your order HAS to be before April 1st for this awesome opportunity! 

How much does the Ultimate Portion Fix cost?

Just fill out the form in the link below to make sure you’re in the loop!

Spinach and Goat Cheese Crustless Quiche

I love breakfast foods! Anyone else? This is going to be one that you want to eat all by yourself or take to share with others. I love a good quiche and don't get me wrong a pastry bottom is amazing, but not something I can have everyday. 

I typically try to meal prep my breakfasts for the whole week on Monday. I thought, why not add a Quiche to the mix, but to do that, I'm going to need it to be crustless. Today's recipe is Spinach and Goat cheese, but don't worry you could totally add in your own veggie mix and it will still be delicious. 

Spinach and Goat Cheese Crustless Quiche

Ingredients

1 TBLS olive oil

1 tsp salt

1/2 medium yellow onion chopped

1/2 bag fresh spinach

4 oz goat cheese

9 eggs

1/2 cup milk

1/2 cup water

salt and pepper to tast

Directions

1. Preheat your oven to 375. 

2. In a frying pan saute olive oil and onions and salt until onions are translucent. 

3. Add in spinach until wilted down. 

4. While the onions are cooking, whip together the eggs, milk and water and a little more salt and pepper to taste. 

5. Spray the bottom of a 10 inch pie pan with some cooking spray. 

6. Even out the spinach and onion mixture at the bottom of the pie pan. 

7. Pour over the egg mixture. 

8. Crumble the goat cheese and evenly distribute. 

9. Place in the oven for 45 minutes. (make sure your eggs are evenly cooked)

10. Let cool for 10 minutes and enjoy!

I typically cut into 8 pieces and eat 1 1/2 pieces and then put the rest in the fridge and heat up each morning!!!. 

Instant Pot Chicken Tortellini Soup

My very first recipe creation and I couldn't be prouder. It's super easy and quick to make, plus yummy on these cool fall days! 

Healthier Creamy Chicken Tortellini Soup

​

Ingredients

1 TBLS olive olive

1 yellow onion (peeled and chopped)

1 green pepper, seeded and chopped

1 cup diced carrots

2 cloves garlic

2 large chicken breasts (raw or frozen)

2 garlic cloves, minced

4 cups chicken broth

8.8 ounce tortelinni pasta

1/2 cup milk (if you want it creamier use half and half)

1/2 cup parmesan cheese

2 Tablesppons packed frozen spinach

1 TBLS chopped parsley

1 tsp dried thyme leaves

1/2 tsp crushed red pepper (you can leave this out if you don't like spice)

salt and pepper

Instructions

Turn your instant pot on the saute function, on the highest setting. heat the oil in the bottom of the pot. Add in diced onion and stir for a couple of minutes. Add in the carrots and green pepper and stir for 2 more minutes. Add in the garlci and stir until the onions are transclucent.

Add in the parsley, thyme and red pepper, chicken broth, salt, pepper and chicken. Give a quick stir. Cover the Instant Pot and secure the lid. Make sure the valve is set to "selling." Press the manual pressure cook button and set the time to (10 minutes if raw or 15 minutes if frozen) on high pressure. Once the timer beeps, let out the pressure by gentely moving the valve to "venting."

Spoon the chicken out and place it on a cutting board. Cut the chicken into bit size piece and then add it back in the pot. Stir in the tortellini, spinach, Parmesan Cheese and milk. Turn the IP to saute to heat up the tortellini. Once the tortellini is warmed through, ladle the soup into bowls and serve. (about 10 minutes)

Enjoy!!!

​

8 Ways to Start Eating Healthier

Eating healthier doesn’t have to be hard, stressful, expensive, or inconvenient.

It also doesn’t have to happen overnight — so don’t start clearing out your pantry and fridge just yet.

If you want to make lasting, sustainable changes to how you eat, those changes are more likely to stick if you start slow, and just try to add one or two healthy habits at a time.

Once they become part of your regular routine, add one or two more the following week or month.

To help you get started, here are eight tips on how to start eating healthy!

1. Add a serving of vegetables to at least one meal every day

The 2015–2020 Dietary Guidelines for Americans recommends at least 2½ cups of vegetables per day.

“Veggies provide so many valuable vitamins, minerals, and phytonutrients, and when you start adding high-fiber veggies, it tends to crowd out some of the junk food because you’re just too full to fit any more,” says Krista Maguire, R.D., C.S.S.D., and Beachbody nutrition manager.

Some people love nothing more than noshing on a plate of raw veggies, but for you picky eaters or vegetable haters, don’t worry — there are plenty of ways to add more vegetables to your diet without holding your nose.

The key is to find a way of cooking them that makes you want to eat them! Roasting is a great “starter” method: Simply cut your veggies into bite-size pieces, toss with a little oil and salt/pepper, then slide them into the oven.

Here are some easy (and delicious) ways to add veggies to your meals:

• Pair roasted or sautéed veggies with your favorite protein and some whole grains.
• Add beans or pureed veggies to your favorite soup recipe, or sweet potato chunks to a batch of turkey chili.
• Blend up a Shakeology with baby spinach or other greens as part of breakfast or as a 3pm pick-me-up. Need ideas? Check out these recipes.

2. Make breakfast ahead of time

Mornings are busy for everyone, and it’s far too easy to turn to processed cereal, frozen waffles, granola, or breakfast bars filled with sugar and additives.

But if you can carve out a little bit of time on the weekend to plan ahead, you can create nutritious, delicious breakfasts that you can grab on the way out the door.

Here are some ideas:

• Make overnight oats. All the ingredients go in a jar or bowl, put it in the fridge, and let the magic happen. (Bonus? No. Cooking.)
• Egg Cups

3. Drink a daily Shakeology

Add Shakeology to your healthy breakfast or blend one up for a healthy snack any time of day.

A daily Shakeology can help address any nutritional gaps you might have in your diet. How? Shakeology includes a variety of nutrients, including protein, carbs, fiber, phytonutrients, antioxidants, digestive enzymes, prebiotics and probiotics, adaptogens, vitamins, and minerals.

If you’re worried about your sugar intake, breathe easy: Shakeology contains seven grams of sugar per serving from a combination of organic cane sugar and fruit powders. (Vegan Café Latte contains eight grams per serving.)

It’s a great-tasting shake that can be also be used strategically to help curb your appetite, thanks to its fiber and protein content.

4. Drink more water

When you’re well-hydrated, you may notice a difference in how you feel, look, and perform.

But that doesn’t mean you have to start carrying a gallon-sized jug of water everywhere you go.

Ease into it by drinking a glass of water for every non-water beverage you consume.

If you don’t like plain water, drop in your favorite sliced fruit or cucumber, fresh mint, or unsweetened carbonated water.

But it’s not all about drinking water: You can also eat fluid-rich fruits and veggies such as celery, lettuce, bell peppers, watermelon, pineapples, and oranges.

5. Learn what a serving of each type of food looks like

Since the 1950s, food portions and tableware have been increasing in size.

And research reveals that people tend to consume more food and drink when served larger-sized portions and packages, and when using larger plates or bowls.

Researchers from the University of Cambridge and University of Oxford suggest that eliminating larger portions could reduce average daily caloric consumption by 22 to 29 percent in U.S. adults.

To get a better understanding of healthy amounts of different types of food, the Portion Fix container system can help. You simply find your target daily calories and eat the recommended number of color-coded portion containers.

Another option is the 2B Mindset’s Plate It! Method.

2B Mindset is our new nutrition program that arms you with strategies to help you coexist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen.

6. Cut down on added sugar

By now, it’s no secret that eating too much sugar can contribute to weight gain and health issues.

According to the Dietary Guidelines for Americans (2015–2020), one of the main sources of added sugars (versus naturally occurring sugars in whole foods like fruits) is beverages: “soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters.”

Another culprit? Snacks and sweets, such as cakes, pies, cookies, ice cream, etc.

If you read ingredient labels, you’ll find that most products sold in grocery stores contain added sugar in the form of syrups (including high-fructose corn, brown rice, maple, and beet syrups), glucose, sucrose, fructose, dextrose, and honey, among others.

So, how much sugar should you eat (or not eat)?

The World Health Organization recommends that no more than 10 percent of total daily calories come from sugar (that’s about 200 calories, or 50 grams of added sugar on a 2,000-calorie diet).

The American Heart Association recommends that women should consume no more than 100 calories of added sugar, and men 150 calories, per day.

7. Eat mindfully

Habit, clocks, emotions, rewards, breaks, and social gatherings can prompt us to eat even if we’re not hungry.

But doing this too often can dull our awareness of our body’s natural signals for food and even for feeling satisfied.

If you find that you’re eating ceremoniously more often than eating to quell a grumbling belly, check out this simple four-step process to learn how to gauge hunger.

8. Snack smart

Snacks can be a part of an overall healthy diet — you just have to make sure you’re choosing snacks that will fill you up, not out.

An ideal healthy snack is one that contains fiber, protein, and fat to help you feel satisfied between meals.

And a higher-protein diet overall may also help you lose weight if that’s your ultimate goal: Research shows that your body burns more calories digesting protein than it does when digesting carbs or fat.

One easy way to eat more protein? Try a BEACHBAR. You get 10 grams of protein for only 150 calories.
Plan your snacks! I know for the longest time I thought I couldn't snack, so I didn't buy them, and then when I was hungry I'd eat unhealthy choices. Now, I take time to plan out my snacks and buy them, so I have healthy options. Here's a list of 50 HEALTHY SNACKS

The Bottom Line

The way you’re currently eating is probably a pattern that you’ve learned over the course of your lifetime, so it makes sense that changing that pattern will take time.

Be patient and keep trying!

{3 Day Refresh} - Plant Based Cleanse

2 weeks ago I went on vacation to Florida. As a health and fitness coach we teach balance, so while on vacation I allowed some splurges, they weren't horrible, but they were there. When I came back I should have gotten on track, but I didn't. I was eating healthy meals, but I was allowing treats, not just one during the week, but many! I came back from vacation weighing 121 lbs and at the end of the next week I still weighed 121 lbs. So it wasn't weight, but honestly, I felt horrible. I felt bad in my skin. I knew I needed a mindset change. I decided to do the 3 - day refresh. I've been a coach for almost a year and a half and have never done it before, so thought this is the perfect time. 

I'll admit. I was nervous and scared that I wouldn't be able to do it. I love Meat!!!

Day 1

Here's what I ate...
Breakfast: Cinnamon Latte Shakeology
1.5 c water, cafe latte shakeology, 1 tsp cinnamon, ice

Morning Tea: I used a passion fruit green tea

Lunch: Sauteed Squash in Olive Oil with Salt and Pepper, with Vanilla Fresh Shake: added 1/3 banana and 3 strawberries
Snack: Fresh Veggies with Roasted Pepper Hummus
Dinner: Salad: Cabbage, Kale, Spinach, Carrots, Sunflower Seeds, with Vanilla Fresh Shake
Evening Tea: Iced Green Passion Tea

Not Pictured: Fiber Sweep

End of Day 1 thoughts...

.the fiber sweep was a struggle for me, I mean it's fiber, so I knew it wouldn't be good, but I only used room temp water, big mistake. I also was craving bread. Like just wanted a piece, but I didn't give it. At the end of the day, I could already feel a difference in my body and how it felt. Also, stay close to a bathroom, you will have to go pee a lot!!!

Day 2

Breakfast: Coconut Mocha Shakeology - 1.5 cup water, cafe latte shakeology, 1 tsp cocoa, 1/4 tsp coconut extract, ice
Morning Tea: Passion Green Tea

Lunch: Salad: With Cabbage, Carrots, Kale, w/sunflower seeds with Vanilla Fresh: Used 1/3 banana and strawberries
Snack: Cucumber, Tomato Avocado Salad, w/fresh squeezed lime juice, splash of olive oil and some seasons.
Supper: Sauteed Asparagus in Olive Oil with salt and Pepper with Vanilla Fresh: used 1 tsp cinnamon.
Not Pictured: Fiber Sweep.
 

Day 2 Thoughts...

Now I'm really starting to crave meat. I grilled my hubby chicken and couldn't eat it. Fiber Sweep was a lot better today, I added ice and some lemon juice!!! I am feeling great!

Day3

Breakfast: Banana Chocolate Shakeology - 1.5 cup water, vegan chocolate shakeology, 1/2 banana, ice

Lunch: Green beans - I boiled with salt and pepper and onions. Vanilla Fresh with 3 strawberries, and then I ate 5 strawberries fresh. 

Snack: I forgot the picture: Fresh Veggies with Hummus

Supper: Vanilla Fresh with Cinnamon, Cucumber Tomato Avocado Salad, I used balsamic vinegar and basil. I also had a cup of chick broth. 

Not Picture Fiber Sweep. 

Day 3 thoughts... 

I had a rough night the night before, my daughter was sick and I got little sleep...so it was a late start. I did really good until about noon and then I just wanted to give in and eat her chicken noodle soup and call it quits. But...I knew I would be mad at myself, so I stuck it out. It was a hard day as I was tired, and while the book suggests not to have coffee, after consulting with some other coaches, I had a cup of black coffee and a few drops of stevia around 2pm to help me get through the day.

Results

I ended up losing 3lbs. I wasn't actually out to lose weight, I'm fine with being 120lbs, so that was an added bonus. But I feel great. I notice the bloat is gone and I feel strong again and healthy! Sugar be gone!!!

End thoughts...

It was hard, but I needed the mindset change and to be committed to something to help me stop making poor choices. I'm thankful for pre-energize workout drink that helped me get through my workouts in the morning without having my usual cup of coffee :) I was surprised that my body wasn't more tired. I was thinking it would be hard to workout and I didn't feel that way (on day 3 a little, but that was due to a lack of sleep). 

I don't know that I would do this every month, but this is a great way to kick start your weight loss, or to get back on track after a major holiday or vacation! I still love meat, but it was great to lose the bad sugars!!!! 

If you are interested in doing the 3 day refresh, comment below or send me an email at amfrancois@icloud.com

{Breakfast for Supper} - Healthy French Toast

I love breakfast for dinner! It's quick, easy and yummy! I also love French toast! This is 21 day fix approved, and so yummy!! Who said eating healthy couldn't be yummy!! This is from the Fixate cookbook, which I love!

|| Healthy French Toast ||

2 large eggs
2 TBSP unsweetened almond milk
2 tsp pure maple syrup (or raw honey)
1/2 tsp ground cinnamon
2 slices low-sodium whole grain bread
1 tsp coconut oil
1 cup fresh fruit 

* combine eggs, almond milk, 1/2 syrup and cinnamon in shallow pan and whisk to blend
* Soak each slice of bread in mixture of 5 min turning halfway
* Hear oil in skillet over medium heat add bread; cook for 2-3 min each side
* Top each slice with strawberries and remaining syrup
* ENJOY!!!

{25 Days of Christmas} - Day 4 - Favorite Christmas Goodies

One of my favorite things about the holidays are all the goodies. I know as a health and fitness coach I shouldn't say that, but it's true! Here are some of my favorites. 

1. Poppy-Chow Ritz Cracker
Ok...serieouslly this combines two of my favorite goodies: poppy chow and chocolate/PB/Ritz's into one! Genius

Click Picture to Find Recipe

2. Salted Caramel Pretzel Bark

I am a huge sucker for anything salted caramel!

Click Picture for Recipe

3.White Chocolate Dipped Ginger Snaps 

I also love ginger snaps. These are my hubby and I's favorite cookie. 

Click Picture for Recipe Link

There are many more, but these are my favorites. What are your favorites?? I'd love to try some new ones this year!!

{25 Days of Christmas} - Day 7 - Peppermint Mocha

When we lived in Haiti, the closest coffee shop was about 2 hours away and even then, they didn't have very many specialty drinks. I learned to be creative with our coffee drinks, to change it up some and this easy at home Peppermint Mocha is still one of my favorites. 

All you need is coffee (I love a Keurig), and 1 York Peppermint Pattie.

 

Put the Peppermint Pattie in the bottom of your cup. 

Brew your coffee over the Patty

Give it a little stir and you are good to go!

See - Easy and Delicious, plus it doesn't have near the calories as a peppermint mocha from you favorite coffee shop and you made it at home!!