21 Day Fix Approved Chicken Kebabs

I love easy, quick meals that the whole family will eat. 

Especially my picky eater of a daughter.

Isn't it nice to grill out? Less mess in the kitchen. You can eat outside where it is so beautiful.

And another perk is my husband does the grilling. 

The 21 day fix meal program helps you to keep track of your portions sizes

with their containers! It's simple to follow and so many say how they don't feel deprived.

I love this program! My healthy meal plans are tailored to this program. 

And it is still on sale for 2 more days!

Alright now for the recipe!

For the kebabs:

2 large boneless chicken breasts, diced

1/2 cup of green, yellow bell peppers (my favorite!)

1/2 cup onion- chopped in large pieces

3/4 cup pineapple, chopped in large chunks

For the Marinade:

1/4 cup pineapple chunks (or if using canned pineapple you can use juice)

2 T. Coconut oil

2 tsp. honey

1 tsp. sesame oil

juice of 1 big lemon

1 clove of garlic

2 tsp. apple cider vinegar

1/4 cup water, more as needed

1. Blend all the marinade ingredients in a blender.

2. Thread the kebab ingredients, alternating between chicken, pineapple, veggies- leaving some room for chicken to cook on the ends.

3. Brush marinate over the kebabs and sit for 10-15 minutes, or longer.

4. Grill over medium heat until chicken is cooked through.

Serve with rice, quinoa or veggies.

21 day fix CONTAINERS- 1 RED, 1/2 GREEN, 1/2 PURPLE, 1 ORANGE

ENJOY!

Thanks for checking in,

Melissa

{Health & Fitness} Inspiration Board

I put together this Inspiration Board to give others out there an idea of someplace they can go to

to feel inspired and to be reminded of their dreams and their reasons WHY they chose to begin their Health & Fitness journey.

I am a very visual person, so sometimes I need to be reminded by something visual. 

I picked up this cardboard at Walmart for $2,

For the title you can put anything, you can put one inspirational word, a phrase, Your name.

 and started cutting through some old fitness magazine and other magazines I had laying around the house. I cut out anything that inspired me.  I also wrote down on a scratch piece of paper my vision of where I wanted to be in the future according to my goals and dreams.

You could have the focus of your Inspiration Board be on

• Weigh loss journey- posting "before" picture and having a spot for your "after"
•  Make sure to take a side and back shot- flex your arm muscle too!
  

  

  Type up a quote, My Goals/Dreams, My Journey

  
• make a spot where you can put in your Goal weight and each week/month your progress
  
  
•  Add your cut out inspiration pictures that will inspire you! Lastly, make sure you write your Goals and steps on how you will reach them. Be specific.

 

Your board can even be for a Fitness competition- if you are going to compete. It can also be for Family dreams & where you want to see you & your family health wise & being active.

So to get started, start with a long-term goal and where you see yourself 1-5 or more years down the road. What does your life look like. What do you want to have accomplished.

Then break it down and ask yourself, what do I need to do to get there.

Look through magazines, print off pictures/words, start compiling lots of papers, quotes that inspire you, put pictures of the things the motivate you- like your family, hobbies you like to do, places you want to go, a past picture of you at a healthy weight, and then start creating your inspiration board.

Here is my finished product:

I would love to see yours!

Thanks for checking in,

Melissa

Eating Healthy on a Budget

I am Guest posting today over at Shambray's BLOG about how

Eating Healthy doesn't have to be expensive.

I feed a family of 5 for $100/week, sometimes less- and yes this includes everything- even non-food items- EVEN diapers!

Click on the picture to learn some tips on how I do this:

You will be surprised at what you can save money on. I am excited for you to try some of these tips!

Thanks for checking in,

Melissa

21 days to create a HABIT- make it a good one!

It takes 21 days to create a long lasting habit. It gets easier, and easier each day. Some days are harder than others. But I have found that in my Challenges, it is the support of others going through the same thing, that makes you feel like you aren't going to do it alone. 

Knowing that sometimes you will have a bad day, or a bad meal, you can still check in with the support, hold yourself accountable and realize that you can get back to it!

This is what our next challenge is all about!

Summer is a busy time, so we wanted to focus on just 21 days of doing our best.

 

I am looking for those that want to create some good habits in their health.

Send me a message or Contact me if you are interested in learning more!

Thanks for checking in,

Melissa

FAUX Cookie Dough

It's almost the weekend and I wanted to share a healthy treat/snack recipe with you.

This is for when you need something to munch on and not feel any guilt.

It's very delicious! You will love it!

FAUX Cookie Dough

1 1/2 C. Chickpeas- blend in a food processor until smooth & mix in remaining ingredients"

6 T. brown sugar

1/4 C. Peanut butter

3 T. old fashioned oats

1 T. milk

2 tsp. vanilla

1/8 tsp. salt

1/8 tsp baking soda

1/3 C. semi-sweet chocolate chips

Don't forget the Apple Slices or any other healthy dipping snack!

Enjoy!

Thanks for checking in,

Melissa

Mexican Rice Variety Dish

I love a dish that can be used for a variety of meals! How about you?!

I make this dish and sometimes even double it for my family and we have it a variety of different ways. Here is how to make the Mexican Rice Dish:

Mexican Rice Bowl

Ingredients:

1 cup cooked Ground beef or Turkey (or even diced cooked chicken)

1 cup cooked red or black beans, drained and rinsed

1 cup cooked long-grain brown rice

1/2 cup frozen whole kernel corn, thawed

1 medium tomato, diced (or red bell pepper)

1 small zucchini, diced

2 tbsp onion, finely chopped

1 clove garlic, minced

Splash of Siracha Sauce (optional)

1/8 tsp ground chile powder

1/2 cup packed cilantro leaves, chopped

1 tsp olive oil

1/8 tsp sea salt

1/8 tsp ground black pepper

Olive oil cooking spray

Directions:
 In a large bowl, mix cooked ground turkey, cooked beans & cooked rice, corn, and tomatoes. Cook the zucchini, onion and garlic (and red bell pepper if doing instead of tomato) and cook in olive oil for a little bit to make tender. Add a splash of siracha sauce, chile powder, cilantro, oil, salt and black pepper. (Stuffing mixture can be prepared one day in advance and stored in a container in refrigerator, tightly covered with plastic wrap.)

Now for another way to use the dish:

Mexican Stuffed Peppers

• Mexican Rice Bowl recipe mixture
• 4 large poblano peppers (or 4 large sweet green or other colored bell peppers), seeded and cut in half
• 8 tbsp shredded reduced-fat Mexican cheese blend 4 tbsp low-fat sour cream 

1. Preheat oven to 375°F.
2. Spray a large roasting pan with cooking spray. Mound 1/2 cup stuffing mixture into each poblano pepper half and place in roasting pan. Cover with aluminum foil and bake for 40 to 45 minutes. Uncover, sprinkle with Mexican cheese and bake for another 10 minutes.
3. To serve, top each stuffed pepper half with 1/2 tbsp plain yogurt. Serve immediately. 

You can cut and seed the peppers and then boil them for a few minutes until tender.  Just so the cook time wouldn't be so long.  Also, make sure that you leave time to cook the long grain brown rice.  It takes an hour to cook!!  You can make it the night before!  Also, you can add some tomato sauce instead of Siracha to give it some juice as well! 

Our family loves this meal and have even added it on top of Nachos using whole grain tortilla chips & shredded cheese. Melt and add the Mexican Rice mixture warmed up on top!

Hope you enjoy this recipe!

Thanks for checking in,

Melissa

SUMMER Exercise Routine for Kids

Summertime is upon us and as a Mom, we are starting to think about how we are going to keep our kids busy.

We need to take full advantage of being outdoors, and being active with our kids is so important.

So head on over to my good friend, Shambray's BLOG for a Weekly Exercise Routine that you can do with your kids to keep them from telling you that they are bored this summer!



http://www.shambray.com/2015/05/exercising-summer-routine-with-kids.html

Thanks for checking in,

Melissa

Parmesan Chicken made Healthy

I love easy Chicken recipes that my whole family will eat.

It's simple to throw together and my kids love it!

I like to combine this meal with some brown rice and a veggie.

Here is the recipe!!

Parmesan Chicken

2 cups Whole Wheat Ritz crackers

3 T. grated parmesan cheese

2 tsp. garlic salt

8 boneless, skinless chicken breasts

1 cup. plain yogurt (or plain greek yogurt)

1 egg, whisked in a dish

Combine cracker crumbs, parmesan cheese and garlic salt.  Dip each piece of chicken in egg dish. Then dip in yogurt, then in crumb mixture. Arrange in greased 9 by 13 inch pan. Bake covered at 350 for about 30-45 minutes (depending on thickness of your chicken). Uncover for 5 minutes to slightly brown the top. Serves 8

Hope you enjoy this recipe.

Thanks for checking in,

Melissa

STRONG & Slim for Summer

I am going to be holding another 30-day Challenge group next month.

This one starts May 4th, and goes for 30 days.

STRONG & Slim for Summer

This challenge is going to get you ready to feeling confident for Summer.

Both my May Challenges are for support and motivation, and keep you accountable to your health & fitness goals.

But today is the last day to order for each of the Challenges. Whichever one you choose.

If you have been wanting to make a change for a long time, but just need the support.

Or if you have been wanting to step up your routine and eating healthy up a notch.

Then a good 30-Day Challenge is for you!

Many of my clients say they just needed this push that the 30 day Challenge gives you!

If you feel like you are competitive do the Burn2Earn.

It is a great contest where you can earn cash by loosing 6% or more of your body weight.

These are groups on facebook that you check into once a day to get motivation and support of other challengers in the group. They are very fun and make your journey ALOT more exciting then if you were to do it on your own.

Both challenges will be focusing on getting you more in control and STRONG! Pushing yourself more, and the Challenge group is going to help you with this- along with me as your Coach!

So message, text, call me if you want more information and I can get it to YOU!
Click here for more info- http://onthegohealthymoms.blogspot.com/p/challenges.html
 

Thanks for checking in,

Melissa

What you can expect in the Future!

Before I started this BLOG I told myself

this would be something I would never give up on.

I had found my niche and this is it!

I haven't given up and don't have any plans to.

Blogging has been a huge passion of mine for a long time.

So has Health & Fitness.

So why not combine to two- RIGHT!?!

I hope you have been enjoying what I have created so far.

But get excited, cuz I have got more things planned!

Here is what you can expect in the future:

Recipes- quick, simple, easy

Motivational posts

Nutrition

Fitness

Video's from me!

Meal Planning

Future Challenges (free & paid)

And many MORE healthy tips and ideas,

especially for Busy Moms and Women!

There are 3 ways you can follow me!

Which social media outlet do you like the most?

Facebook (like my page!)- https://www.facebook.com/OnTheGoHealthyMoms

Instagram- https://instagram.com/melissahealthyonthego/

Pinterest- https://www.pinterest.com/healthyonthego/

So what do you want to see on my BLOG? Comment below!

I want to know what YOU want to know!

Thanks for your support and for checking in,

Melissa

How to LOVE Healthy Food

Having a LOVE/HATE relationship with healthy food isn't good for you.

So I wanted to give you a couple of tips on how you can enjoy eating healthy and be happy that you are taking in the nutrients your body needs.

Tip #1

Eat healthy food in a variety of ways. Try cooking a veggie a different way, add different spices, use a healthy dip for them. Change up a favorite meal and make it a bit healthier. Try new foods and then try them again. Just like a child doesn't like a food for the first time, if introduced to it at least 10 times, they grow to like it, or even LOVE it!

Tip #2

Be consistent with incorporating them into your day. Buy them and don't throw them away, instead prepare them the way you like best and have them readily available when you are on the go and in your fridge.

Tip #3

Understand what nutrients your body is craving. When you are feeling hungry or even snacky, think of what food group you haven't ate from that day. If you are missing some protein, or a veggie, go to that food first. Our bodies want good nutrients, they even crave them, just as when we crave water and feel dehydrated. Listen to your body.

Tip#4

 Throw out the myths you hear about healthy foods. For example, the myth that eating healthy is expensive. Buy fruits, veggies, meats, and other healthy foods when in season. Choose to not buy processed, unhealthy foods as those are just as expensive and not as filling.

Tip #5

Know the reason WHY it is important to you to eat nutritiously. Tell yourself right now what that reason(s) are and always go back to them when you are thinking about an unhealthy food, or placed before a plate full of cookies.

You can LOVE to eat healthy foods more and more each day. Make them a part of your meals, and your family will start to eat them more too.

Thanks for checking in,

Melissa

Heart Healthy Dinner for Valentines Day

Valentines Day is my favorite time of the year- truly!

Not only do we choose to show extra special attention to the ones we love, but we get to make a very special meal for them! Taking the time to make something homemade really shows your spouse and family how much you care.

In the past I have made Chicken Parmesan, Roast & Potatoes, the famous Spaghetti. 

But this year I plan on making Manicotti, our favorite vegetable- Broccoli, and some homemade Wheat Bread. And I wanted to share the recipes with YOU!

Head on over to my good Friend SHAMBRAY's Blog where you can get the recipes and the yummy dessert!

click here

With all the yummy candy and treats that come along with Love Day, making a Healthier meal will help balance out the special day and help you to show extra love to those around you.  Life gets busy and sometimes we don't always remember to take the time to show those around us how much we really love them. ENJOY!


Thanks for checking in,

Melissa

6 Ways to Avoid Holiday Weight Gain

It's coming upon us! The days and days of holiday parties, treats, hustling to get Christmas presents bought and wrapped! Sometimes we put our health on the back burner. But not this Holiday! Today I have 5 ways you can Avoid Holiday Weight Gain, yet still enjoy the time with family and friends.

1.  Bring this Fruit Tree Dish to your family Holiday gathering and surprise everyone with how healthy and delicious snacking before the meal can be. Easy and simple, green and red grapes still on their stem. Cut up in squares cheddar, swiss and colby monterey jack cheese. And then add some pretzel sticks for the trunk and rosemary twigs for the tree branches. Don't forget the cheese star on the top!
2. Don't give up your Fitness routine. Take long walks with your family, go running with your friends. Workout at home before the parties get started. Don't put exercising and being active on the back burner as well.
3. Stick to your Meal Plan.  This way you won't reach for those neighborhood goodies.
4. Know why it is important for you to take care of yourself and write it down. Who is counting on you? Take care of yourself and put YOU as a priority!
5.  Start writing down your goals if you haven't yet, this will keep your health in perspective during the holiday season.
6. Ask a family or friend to be your accountability partner and keep in touch with each others goals. Be healthy and active together!

 Happy Holidays! Hope you enjoy spending time with friends and family!

Melissa