Erin's Healthy Eats! Broccoli Slaw Stir-FRY

EASY Apple Cinnamon oatmeal cups

Breakfast on the go ALL WEEK!
2 cups old fashioned oats (use certified GF if needed)
1 teaspoon baking powder
1/8 teaspoon salt
1/2 teaspoon cinnamon
1 cup milk (I used unsweetened coconut milk, but dairy or other milks will work, too)
1 egg
1/2 cup mashed banana (about 1 1/2 medium bananas)
1 large apple, peeled, cored, and diced (I used Fuji)
*bake at 375• for 20 minutes!
** YOURE WELCOME! 😀

Empowered Women Empower Women!

LADIES!!!! We cannot be truly happy, have a positive body image and feel good and content with ourselves if we are unkind and competitive with one-another! OBVIOUSLY, let's not gossip about others, compete with them, want them to fail, exclude them
From our group of friends, etc because it hurts others, HOWEVER, many times we hurt OUSELVES MORE!!! If you are looking for TRUE happiness, contentment and confidence, YOU CANNOT ACHIEVE IT while being a "mean girl" this rings true not only for how you outwardly ACT, but also how u INWARDLY THINK about other women! To be truly HAPPY we must be TRULY KIND! Help others around you feel good and reach their dreams and YOU will feel fantastic & reach yours!

Erin's Healthy Eats! Chi pudding

Watch for my segment Every Wednesday morning from 5am to 7am on Good Morning Northwest! KAAP-KVEW TV, Washington!

Start my 3 week abs challenge!

3 weeks of abs workouts... PLUS A LITTLE EXTRA POSITIVE MOTIVATION FOR... well... LIFE!

3 EXTREME LEAN OUT PROGRAMS TO CHOSE FROM STARTING JAN. 16TH

PROGRAM 1: 30 DAY EXTREME LEAN-OUT FOR BEGINNERS

this program is geared toward those who do not workout consistently, are coming off an injury or pregnancy.

PROGRAM 2: 30 DAY EXTREME LEAN-OUT ADVANCED

This program is for those who consistently train at least 4 days a week and want to take their muscle building and fat loss up a notch!

PROGRAM 3: BUILD ME A BETTER BOOTY IN 30 DAYS!

just what it sounds like! get an amazing booty in 30 days!

all programs include the following

THIS PROGRAMS STARTS ON MONDAY january 16!

PLEASE NOTE:  I do lots of short limited free challenges online... this is not one of them!! THIS IS MY ENTIRE GET LEAN QUICK PROGRAM!

Complete with weekly meal plans... I tell you exactly what to eat and when to eat it to get results

Weekly youtube workouts taught by me.. to get you the body you want.... FAST!!!

PLUS... motivation, access to me for qustions and conserns... and a community of people on your side to get you to your fitness goals!!!

To see the before and afters from previous 30 day programs click HERE

What you will receive:

Custom weekly Fat blasting meal plans!  These meal plans are very specific, and designed to give you MAXIMUM leanness in 30 days!

Daily youtube workouts, taught by me, and designed to build lean muscle and shed body fat FAST!

Phone and online support

Daily motivation

Weekly weigh-ins and progress updates

Beginning and ending fitness evaluation.

In return....

YOU WILL Workout for 60 minutes 6 days a week in the advanced program and the booty building program. 4 days a week in the beginner!

YOU WILL follow the meal plans to the T with NO EXCUSES

YOU WILL report and communicate with me about any problems, concerns, and progress.

AND YOU WILL FEEL AMAZING IN YOUR OWN SKIN IN JUST 30 DAYS!

Total cost for the program is $290.00

To register, YOU MUST email me at   erin.andon@gmail.com

or message me on Facebook, 

BEFORE Thursday JAN 14

FREE Jump start your fat loss in July meal plan!

Make all your food in advance and take it with u everywhere!
If u get hungry eat more veggies at each meal!... As many veggies as u need, fresh, steamed, roasted.. Whatever
Eat every 2 to 3 hours throughout the day!

Meal 1:
Choose 1
1.4 egg white omelet with as many veggies as you want topped with pico-de-gallo
2. Protein quinoa flake portage: 1/4 cup quinoa flakes, plus 3 egg whites. And water. Mix it all together and either heat it in the microwave or on the stove. Sweeten with a little xylitol or coconut palm sugar  or raw stevia leaves.
3. 3 oatmeal banana breakfast cookies:

Meal 2
Choose 1
1. 1 small peace of fruit Plus a handful of raw unsalted almonds
Or
2. 1 SERVING OF my Sweet Summer Broccoli slaw and apple salad! (Recipe below)

Meal 3
A serving of my supreme pizza Crustless quiche (recipe below)

Meal 4
1serving of Sweet potato & cauliflower curry (recipe below!)

MEAL 5 (dinner time)
Choose 1
1. 2 sweet n spicy sreracha chicken drumstics (recipe below) With 1/4 cup of the avacado ranch dipping sauce and your choice of GREEN VEGGIE, fresh, steamed, roasted.. As much as u want!

2. The fried egg Aussie burger! (Recipe below)

3. GARLIC and herb crusted white fish (any white fish u like) A serving of fish is one piece, the size and thickness of the palm of your hand. over carrot purée (have as much of the carrot purée as u want) Recipe below

Meal 6 (if you're hungry) The BOMB shrimp watermelon salad (recipe below)

*** If you're DYING for chocolate, you can replace ANY of the meals above with my brownie batter recipe (below)

If you're not a chocolate fan but need something sweet, replace a meal with my ginger snap cookie crepes. (Recipe below)

banana cookie

So simple...

Ingredients

• 4 bananas, must be very ripe!
• 1 1/2 cups oat flour 
• (to make oat flour just put old fashioned oats or oatmeal; not the instant kind; in a blender or food processor until it becomes the consistency of flower)
• 1/4 cup stevia
• 3/4 tsp baking soda

From here on out, chose what you like, or make up your own combination, pick 2 mix-in's tops or the calorie count will change

• 1/4 cup mini semi-sweet chocolate chips (if you like chocolate)
• 1/4 cup nuts of your choice, chopped (optional) 
• 1/4 cup dried fruit of your choice (try and find dried fruit with no added sugar)

Instructions

Put bananas in food processor until pureed. Add the rest of the ingredients and blend; batter should be very wet and not too thick. Stir in chocolate chips, fruit, etc, and drop by tablespoons onto parchment paper-lined cookie sheet. Bake at 350F for 8-10 minutes. Enjoy!

Tips & Bonus Information

80 calories; 20g carbs; 2g fat; 59mg sodium; 10g sugar; 1g protein (1 cookie)

YIELD: 16 cookies 
PREPARATION TIME: 10 mins 
COOKING TIME: 8-10 mins 

Supreme pizza Crustless Quiche

10 egg whites, a spoonful or 2 of organic tomato paste, crushed red pepper, basil (I used fresh) garlic, Italian seasoning, sliced onion, salt and pepper.... NOW, here is where u make YOUR SUPREME PIZZA YOUR OWN!! Add whatever veggies you like... I used sliced tomato, sliced mushroom, sliced pepper, just a few olives (3 to be exact, I just chop them up so I get the taste without a ton of extra sodum) You can stop here and make it a #vegitarian pizza, or you can add a little meat, (not much because you are getting your protein from the eggs!) I might suggest a little turkey sausage, they make turkey pepperoni (just choose a few and slice them up small so they will be throughout). NEXT, spay a pie pan with nonstick spray and bake on 400 until the middle is firm, mike took about 15 min... Slice and eat!!! Wanna know the best part??? A serving is 1/2 the quiche!!! I cut mine into 4ths and eat 2 sections per peal!! I usually end up eating my slices at room temperature out of a zip-loc Baggie on the run!!! YUM!

Gongersnap cookie crepes

4 egg whites mixed with 1tsp each of powdered ginger, cloves, vanilla, & cinnamon, then your favorite healthy sweetener (I used coconut nectar because it has a molasses like flavor!) mix it all together and pour 1/3 of it into an ALREADY HOT crepe pan! Cook like a regular crepe, Make 3 large crepes then top it with whatever you like! My favorite... Pumpkin pie filling!! (Just puréed pumpkin with pumpkin pie spice and coconut palm sugar) 

Brownie Batter

1 cup chickpeas 1cup canned pumpkin purée 1/4 cup natural nut butter of your choice, OR 1/4 cup powdered Peanutbutter.  7 pitted dated (or whatever natural sweetener you use to taste, but TRY THE DATES!!!!) 1 TBS Vanilla extract.  Pinch of salt.  1/8 tsp baking soda (optional) 3 TBS Natural, no sugar added Cocoa. BLEND EVERYTHING IN YOUR BLENDER until you get a thick batter consistency!!! THEN give it a taste!!! 1/3 CUP IS A SERVING!!! If you want more chocolate, add it, if you need it sweeter, add more of your sweetener 

Watermelon shrimp salad

1 serving: 

chop one whole cucumber, and 1/2 a cup watermelon, add pre-cooked shrimp (just as many as you can hold in a lose handfull, then top with your choice of ONE of the following: a serving of low fat feta cheese, a serving of goat cheese, or 1/2 a sliced avocado. You can salt and pepper if you like. THATS IT!!! PS: Dan (my hubby) likes to add lettuce to the bottom of his. :) enjoy!!!

Sweet potato & Cauliflower curry

1 large baked sweet potato, 1 head of steamed cauliflower, then all the following spices to taste: salt, pepper, garlic powder, onion powder, curry, red pepper flakes, coconut palm sugar. And a squeeze of lime! BLEND... Then add coconut milk as you blend some more until u reach your desired consistency! THIS RECIPE MAKES 2 servings and they are LARGE!!! 

Garlic crusted white fish with carrot purée

First steam A ton of carrots, purée them in your blender with a little milk of your choice, I used cashew milk tonight, you want them to be thick, like mashed potatoes!  Then add your spices: salt, cinnamon, garlic, cumin, nutmeg, and a little cayenne if you want some spice! Blend that all as well! Then start your fish! Lay the fillets on a cookie sheet with nonstick spray, set oven on broil, drizzle olive oil over fish, than top with onion powder, garlic, salt, pepper, sage, Thyme and basil! Put fish under broiler until it JUST starts to brown. Place fish on top of purée and top it all off with some thinly sliced raw veggies, we did sweet red pepper and cucumber! TO DIE FOR!!! 

The Fried Egg Aussie Burger!  

To build: cook a small grass fed beef patty (the size and thickness of the palm of your hand) , top with a roasted pineapple ring, Cabbage slaw mixed with a little Dijon mustard, apple cider vinegar and salt and pepper, and FINALLY, the best part.... A FRIED EGG!!! Roll that baby up in a huge lettuce leaf and assume the "burger lean" :) 

Sweet n Spicy Sreratcha Frumstics
  Dump frozen chicken drumsticks in your crockpot then simply drizzle on a little sriracha sauce, salt, garlic, and a healthy sweetener of your choice! I used coconut nectar this time. You don't need any liquid!! Set your crockpot on low for about 6 hours! When you're ready to eat, create a crispy skin by taking the wings out of the crock pot and putting them on a cookie sheet under your broiler until the top browns, (about 15 min) while the wings are browning, make your sauce. A splash of coconut amenos or liquid amenos, a little Sriracha, balsamic vinegar, salt, pepper, garlic, and a "sticky liquidy" natural sweetener like honey, pure maple syrup or coconut nectar! Mix it all together and toss your wings in it! I served this with a avocado ranch dipping sauce: avocado, garlic powder, sea salt, and dill. Blend in blender and then add your favorite milk, I used flax milk today, until the "ranch" reaches a consistency of... Well, ranch!! 

Sweet Summer Broccoli Slaw & Apple Salad

1 bag broccoli slaw

1 cup chopped apple

1 bell pepper

1/2 a large avocado

1 cucumber

Dressing  1 tbs Dijon mustard

5 TBS BALSAMIC VINEGAR

1 TBS olive oil

1 tbs chia seeds (optional)

1 large garlic clove

Salt/pepper

TBS Fresh basil leaves

Mix everything together!!! Makes 6 servings!!!

#6mealsaday #healthysnack #healthyonthego #weeklymealprep #cleaneating #cleaneats #cleanrecipes #cleanfood #veganfoodshare #vegan #vegangirl #glutenfree #glutenfreevegan #glutenfreerecipes #chiaseeds #dairyfreelife #weeklymealprep #weeklyfoodprep #iifym #iifymgirls #iifymwomen #iifymgirl #iifymprep #iifymfam #iifymdiet #flexibledieting #flexibledieter #flexibleeating #flexibledieters #macrostalking #eatyourveggies

Throw away your Bathroom Scale!

THROW AWAY YOUR SCALE!!! No, really... So, first off, IGNORE THE SERIOUS "fitness pose face" in the first 2 pics!! LOL! Back in the day I heard the world of fitness modeling calling my name!!! But I soon discovered I enjoyed life in the country, and days digging in the dirt with a bunch of boys (hubby & 2... Soon to be 3 boys!) was wayyyy more "up my alley!" Im using these to illustrate a very important point!!! #picture one was taken about a year after my oldest son Andon was born and I was at the lowest weight of my adult life.... Picture 2 was 5 years later and 10 LBS HEAVIER!!! Picture 3 was last summer after baby #2 and guess what.... I'm up another 5lbs from the middle pic! So, I'm 15 lbs heavier in the last picture com paired to the first!!!

It makes me so sad when I meet women (and this is a constant thing) who are NEVER happy with their bodies because they have a # in their heads, maybe what they weighed in high school, maybe college,,, whatever that they are forever striving for!!! Muscle weighs more than fat, yet it occupies less space in your body... WHAT DOES THAT MEAN??? Well, from the looks of my body here, it means I look better and wear a smaller clothing size, in the last 2 pictures, com paired with the first!!! Be happy with yourself!!!! Don't go through life never feeling confident because of a number that has very little relation to how you actually look and feel! I guarantee you that if you're lifting and eating consistently and correctly now, you have WAY MORE muscle mass than you did in high school, your body's not going to go to that weight... But why would you want it to??? You can look BETTER than you did in high school and weigh more... I DO! #ditchthescale #fitmom #fitpic #fitmama #fitmoms #fitmomsofig #getfit #postpartumbody #postpartumfitness #postpregnancybody #postpregnancyweightloss #fitnesschallenge #fitnessmotivation #fitnesscoach #noexcuses #getfit #getitdone #fitnessmotivation #weightlossjourney #weightlossmotivation #lululemon #fabletics

Celeste's 30 day extreme lean out challenge RESULTS!

Celeste was a dream to train!!! She is an ALREADY FIT BEAUTIFUL GIRL who just wanted to do a little fine-tuning!  She did EVERYTHING I ASKED to the T and got AMAZING Results!

Hi Erin,

Just wanted to say thank you for all your guidance and encouragement over the last month.  I feel that I have learned many things that I will continue to incorporate into, not only my lifestyle, but my families too.  Many of the recipes have now become family favorites and are served on a weekly basis.  

Accountability, I think has been the biggest help to me of all.  Knowing that I had to check in and admit any shortfalls that I may have had.  I thank you for being so accessible everyday and not just on check in day!  You truly are a hands on trainer and address the needs of your clients. 

I have been very satisfied with my experience over the month and plan on continuing this journey of clean eating and getting stronger!

I have lost a 1/2 in on my waist and hips PLUS 5 lbs! :)

Thank you,

Celeste

Valentines day Quinoa Sweet BREAD!!! (YES, I SAID BREAD)

(serves 1)

Ingredients

1 tbs Ground Flaxseed

1/2 cup Unsweetened Almond Milk, Coconut Milk, Flax milk, (whatever milk you prefer)

NOW FOR THE FUN.... CHOOSE YOUR SWEET BREAD TYPE

For pumpkin, use 1/3 cup 100% Pure Pumpkin Puree, canned

For banana, use 1/3 cup mashed ripe banana

for apple, use 1/3 cup no sugar added apple sauce

Choose your spices

1 tsp Apple Pie Spice, pumpkin pie spice, cinnamon (or sweet spice of choice)

2 TBS healthy sweetener like STEVIA, coconut palm sugar, honey, pure maple syrup, Xylitol... etc

1/8 tsp Salt

1/2 cup Quinoa Flakes (get it at the health food store,or the health food section at you local grocery store.... you’ll use it again)

Choose your add-ins

Small handful of raisins, or dried fruit of your choice

small handful of dark chocolate chips

nuts

fresh fruit

Directions:

1. Spray a mini loaf mold (make sure it's microwave-safe) with cooking spray.  I just used a round bowl I had.

2. In a medium-sized bowl, stir everything together

4. Scoop batter into the prepared pan, tap on the counter to level the batter, then microwave for ~5 minutes, or until surface springs back when tapped. Let cool slightly, then dig in!

TIP: You can also bake this at 350!

THE ENTIRE LOAF IS UNDER 200 CALORIES, SO EAT IT ALL!!!!!