Creamy Chicken Quinoa and Broccoli Casserole

We made this delicious recipe the other night for dinner. The entire family enjoyed it….even our four year old. We have found that the trick with a new recipe is to get her to help! Not only does she love helping in the kitchen, but then she is excited to eat her creation!

INGREDIENTS:

• 2 cups reduced sodium chicken broth
• 1 cup milk (I used skim)
• 1 teaspoon poultry seasoning
• ½ cup flour
• 2 cups water, divided
• 1 cup uncooked quinoa, rinsed
• ¼ cup cooked, crumbled bacon (optional… sort of)
• 1 pound boneless skinless chicken breasts
• 2 teaspoons seasoning (like Emeril’s Essence (my recipe is here) or any basic blend you like)
• ¼ cup shredded Gruyere cheese (any kind will work)
• 3 cups fresh broccoli florets
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INSTRUCTIONS:

1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bríng the chícken broth and ½ cup mílk to a low boil in a saucepan. Whisk the other ½ cup milk wíth the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
2. Assembly: in a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. 
3. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Cover with foil and bake for 30 minutes.
   
   
4. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
5. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, cover and bake for an additional 10-15 minutes. When the quinoa and chicken are cooked, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake, uncovered, for 5 minutes, or just long enough to melt the cheese.

Cajun Shrimp Guacamole

Ingredients:

• 4 Tbs. butter
• 1 Tbs. Cajun seasoning
• 1 pound medium (or extra-large!) shrimp, peeled and deveined
• 3 Hass avocados
• 1/2 cup chopped red bell pepper
• 1/2 cup thinly sliced scallions
• 1/4 cup chopped yellow onion
• zest of 1 lemon
• 1 Tbs (or more to your liking) fresh lemon juice
• coarse salt and freshly ground pepper

1. Melt half the butter in a large sauté pan over medium-high. Add 1/2 Tbs. of the Cajun seasoning to the butter. Stir it all in. Let it bloom and fall in love. Add half the shrimp and sear on one side for 2 minutes. Flip and sear another minute or so. Season with salt and pepper. Remove the shrimp from the pan and set aside.
2. Add the remaining butter and Cajun seasoning. Bloom for a second, then add the remaining shrimp. Sear her up, you know the drill. Set shrimp aside.
3. Half each avocado and remove the pit. Scoop out the flesh into a big bowl. Add the red bells, scallion, onions, lemon zest and juice, and a pinch of salt and pepper. Mash it all together with your fork, until it’s smooth, but still good and chunky. Taste it. BIGGIDY.
4.  Add salt and pepper and more lemon juice to your liking.
5. Serve with the Cajun shrimp!

Get a jump start on your New Years Resolution - Start your fitnessjourney now

I am beyond excited to be starting a new Beachbody Home Fitness Program, P90 by none other than the amazing Tony Horton! 

Have you ever done P90X??? It is hard!!! 

Have you ever tried P90X and failed?!?! YOU ARE NOT ALONE! 

Do you want to do P90X but you don’t feel like you are at that fitness level just yet? 

Do you want a stepping stone to build a base level of fitness so that you can tackle something like P90X? 

 (This is my friend Linda. In just 30 days of following the P90 program and clean eating guide she got these results and formed some awesome habits to move forward with).

Well, Tony saw the need for a program that was the foundational skills to advancing to a more extreme workout and he created P90! He created it for people just like you and me! We want to be in the best shape of our lives, but we need to start at the beginning and build core strength, stability and have correct form so that we don’t get injured and end up back at the start again! It’s about creating a safe and effective starting point for people to introduce fitness into their lives. It’s also a great way for people to conquer their fears of strength training and working out. 

Who is this program perfect for? 

⭕️ You don’t want a hardcore workout but you want to lose weight. 

⭕️ You want to get back some of the muscle tone you have lost over the years.

⭕️ You want to just get out of bed in the morning without a backache. 

⭕️ You have had a c-section and want to rebuild your core. 

⭕️ You want to get your body back after having your kids.

If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you. 

What is this program all about? 

⭕️ It’s not high intensity, its not pounding your joints. 

⭕️ It’s literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. 

⭕️ It’s more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health! 

⭕️ The moves are modified right from day 1 so that everyone can do the workouts. 

Who should do P90? 

I believe that if you want to change your body, you want to start creating a healthy exercise routine then this is going to be the best way to do it. Tony Horton is an amazing trainer with an entire team behind his workout philosophy that is tried, tested and true. I know he presents amazing fitness programs because I have done P90X, P90X2 and P90X3 and there is nothing short of amazing results from them all! I know for a fact that this is truly going to be a spectacular workout. I mean, you have SERIOUSLY no excuse not to workout. There is something out there for everyone! Sometimes we just need a little motivation in order to make it happen! 

What’s the game plan? 

I want to make sure that this doesn’t become another fitness program that you invest in that sits on your shelf and collects dust. I want to make sure that when you get the program in the mail, you open it, you make a plan and you SUCCEED! My job as a coach is to be your support system, to start together on November 17th and to track our progress, stay accountable, stay motivated and encourage one another to get into the best shape of our lives. So I am hosting an EXCLUSIVE P90 CHALLENGE GROUP where you can get support from me, you can be surrounded by other like minded people, you can enter to win $500 for your transformation and you can get results. 

What is a challenge group? 

It is a closed Facebook group where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips. We will track progress through our online group and you will succeed! Trust me, if you commit I will meet you half way! I won’t let you give up! Are you ready to put all fears aside and go for it? What’s the worst that can happen? You could lose a few pounds, kick the soda habit and have a ton more energy! 

The requirements are that you purchase the P90 Challenge pack through me as your coach. I will be giving you all of the details to get the package once you let me know that you are ready. 

Are you in?

I’m only accepting a limited number of people into this exclusive group. So please let me know ASAP of your interest. All you have to do is decide that now is the time for you to make a change!!! Let’s do this together!!!  Message me today to claim your space! tbennallack@gmail.com

While Expecting Keep Moving

(This is an old post. I found it in my Archive. I thought I would share it anyways;-))

There are many benefits to exercising while pregnant. It improves your muscle tone, strength and endurance. If you were fit before you became pregnant, you may find it easier to adjust to pregnancy.

Regular exercise will:

• help you to carry the weight gained in pregnancy
• prepare you for labour and birth
• make getting back into shape baby easier

There are a lot of factors that determine whether it is safe for you to exercise during your pregnancy. It’s always best to consult with your doctor before starting a new routine.

These are some suggestions for exercises that are generally considered safe while pregnant (some not suitable during the last few months of pregnancy):

• Walking: doesn’t  jar your knees and ankles, and gives your heart a workout if you walk briskly.
• Running: very effective way to work your heart and body. This is an exercise that should not be taken up during pregnancy, but can be continued if you where a runner before pregnancy.
• Swimming: this is one of the safest forms of exercise for you. It exercises both your large muscle groups (your arms and legs) and works your heart and lungs. Feeling weightless in the water is fabulous as you progress in your pregnancy.
• Yoga: maintains muscle tone and flexibility. Its kind to your joints.
• Weight Training – if you did this before, you can likely continue But you will need to lay off the heavier weights.
• If all else fails and you are stuck on partial bed rest like me. They do you best to do some simple stretches and exercises. I have found these ones to be helpful;-)

(This is me at 40 weeks!!! I kinda miss it;-()

Hearty Chicken Stew with Butternut Squash & Quinoa

Ingredients:

•  1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
• 3 1/2 cups chicken broth
• 1 1/2 lb. boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 1/2 tsp kosher salt
• 4 cloves garlic, minced
• 1 1/2 tsp dried oregano
• 1 can (14 oz) petite diced tomatoes
• 2/3 cup uncooked quinoa
• 3/4 cup pitted and quartered kalamata olives
• Freshly ground black pepper, to taste
• 1/4 cup minced fresh flat-leaf parsley

 Instructions:

1.  Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
2. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
4. Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
5. Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
6. Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
7. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
8. Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
9. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
10. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
11. Shred the chicken with your fingers or a fork.
12. Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
13. Stir in parsley and serve.

Why are Fitness Challenge Accountability Groups so Effective?

I’ve Got Just What you Need to Succeed!!

• ✅ Have you been stuck in a rut with your workout and need a change?
• ✅ Are you going to the gym every day, but not seeing any results?
• ✅ Do you like to eat healthy but you just can’t stay away from the chips and cookies?
• 
  

I have the perfect solution for you. It is my Personal Fitness Challenge Accountability Group.

What is a Fitness Challenge Accountability Group?

• ✅ It is a small group of 5 – 10 people who are committed to their health and fitness and want to achieve their goals.
• ✅ Its a group of people who push each other to be the best that they can be.
• ✅ Its a group that shares their accomplishments, their struggles, their goals and their challenges in the hopes of supporting and motivating the rest of the group.

Everyone in the group is committed to working out at least 3 days a week, committed to a healthy nutrition plan including Shakeology, and open to sharing their fitness goals and accomplishments with the group. I will be actively coaching the group, participating in the group, and moderating the discussions. The primary method of communications for the group is a private Facebook Group where everyone will be encouraged to post updates on a daily basis. This approach eliminates any kind of geographical restrictions and lets us bring together anyone who wants to make the commitment.

Accountability is the key to our success. Most people start out a new fitness program full of enthusiasm and energy, but often that enthusiasm fades quickly at the first sign of adversity. In the accountability group, your fellow participants will be expecting to see your workout logged 3 days each week and see the progress that you are making towards your goals. Those mornings that you don’t feel like getting up to workout, you will know in the back of your mind that the rest of the group will notice if you don’t show up. When you are tempted by that donut in the office break-room you can think about the others in the group who are making sacrifices to achieve their goals. You can even tap into your competitive side by comparing your progress to the others in the group. If you have 3 or 4 friends who all want to work toward their health and fitness goals, we can even form a private group just for you and your friends.

How do I join the group?

The first step is the really think about WHY you want to be in a group like this. I would love to have you in my group, but YOU have to be committed. You have to truly want to make a change in your life. When you and I talk about the Challenge Group, my first question will be “Why do you want to join this group?” I am looking to see what is driving and motivating you. Next, you need to sign up for your free Beachbody account with me as your coach. We use the Team Beachbody account for logging and tracking your workouts so this step is important. click here to start setting up your free account. Once you setup your account I will contact you to discuss your goals, nutrition, and what fitness program you would like to do.

Find out how you can even win cash for being successful! Click here: http://tinyurl.com/Tzena-sBeachbodyChallenge

Making the Financial Commitment to Your Health

I hear from a lot of people that they can’t make the financial commitment to a challenge pack. I completely understand this. I had the same objections myself when I was making my decision to invest in my own health. The result was that for a long time I refused to make the commitment. I was hiding behind any excuse not to do the work, not to make changes to my “comfortable” and “fluffy” life. I had a lot of “reasons” why I couldn’t do this. I am a mom. I don’t have time. I don’t have the money. I don’t have space in my house to workout. Sound familiar?

Guess what? Not only do you owe it to yourself to become healthy, to model the behaviour yourself that you want to see in your kids, the excuses simply are not true. The biggest excuse that I would like to help you move past is the excuse of “I can’t afford it”.

I wanted to share with you the numbers that I crunched.

Before I switched to an at home workout program I was spending:

• $8 – 3 times a week buying lunch = $24 a week = $96 a month
•  $5 – 3 times a week at Starbucks = $15 a week = $60 a month
• $50 a month for a gym membership that I didn’t use enough as it was hard to get there around work and my child’s schedule.
• 
  

That is a grand total of $206 a month going out a little here and a little there!!!!!!

Once I saw these numbers it became hard to argue with myself about the financial commitment. If I could easily spend $206 each month maintaining a lifestyle that was unhealthy and hurtful to my child, then why exactly could I NOT make a ONE TIME financial commitment of $140????? I decided to make changes and BE SMARTER with my hard earned money. If I purchased a challenge pack I would own the workouts and fitness plans forever. It no longer required a monthly fee to workout.

 I decided to give up Starbucks and to make lunches, not buy them. I bought a challenge pack for a ONE TIME COST of $140.

I SAVED $66 the first month!!!

The second month (and every month since) I continued to purchase shakeology. This costs me $125.87 (all in). Now each month I SAVE $80 and I lost 18 pounds!!!! I also stick with my workout because I can do it at home around any schedule that I have. While the baby naps, while the kids are at school, early in the morning, while they have quiet time….literally whenever. Some days my daughter even wants to do it with me. There is nothing better then modelling a healthy life for my kids! The added bonus is that at 4 years old she understands the difference between a healthy snack and a processed snack and requests the healthy snack. To me, there is not price that can be placed on that.

So, I ask you to please, HONESTLY look at where you are currently spending your money. Why wouldn’t you want to get a program that WORKS and will SAVE you MONEY each money. Why wouldn’t you want to model healthy behaviour to your kids and be responsible for providing them with a long, healthy life?

If you are ready to invest in yourself because you ARE WORTH it please let me know.

I have never once regretted my decision and I made it OVER a year ago.

You can get more info on taking the challenge here: http://livinghappyandhealthy.automaticceo.com/marketing/go13