HOLIDAY SURVIVAL GUIDE

So the holidays are just around the corner, and you are worried that you won't be able to stay on track. Nobody likes to feel like they are missing out. The one thing I stress to my accountability partners are: We are our own worse critics. Don't say anything about yourself you wouldn't say to your best friends face. BE KIND to yourself, and let go of the guilt. 

1. Be consistent- get moving daily. Check in with your accountability group if you can't find the motivation. Someone is doing what you wish that you weren't making excuses for right now. 
2. Eat before you attend parties (I personally eat protein such as chicken, extra lean beef or extra lean turkey before I head to a party, that way I don't feel as tempted to snack as much as if I were hungry). 
3. Drink water between each drink ( if you drink hard liquor- mix with Zevia instead of regular or diet pop. Its naturally sweetened with Stevia. You can find it in the organic aisle in Super store, Sobeys and Save on Foods. I will skip one of my fruit that day if I know I am going to have drinks, and make sure I drink my Shakeology that day for the missed nutrients). 
4. Grab a small plate at dinner. Keep in mind you still want to get in your nutrients for the day. You plate should be 80% veggies, 20% carbs and fruit.
5. Focus on socializing, not the food. 

We are all human- nobody is perfect. So enjoy yourself, keep these above tips in mind. Get rest! Your body will recover when you get a good night sleep, and most of all forgive yourself.

Do your best- you know where to find me if you fall off the wagon. Always remember- I believe in YOU! And a balanced life of food and fitness. 

Your friend,
Krista xo

Chocolate Covered Strawberries Shakeology

1 serving chocolate shakeology

1 cup strawberries 

1 Cup ice 

Blend and enjoy!

Love,
Krista xx

How to kick those sweet cravings to the curb

Have a sweet tooth? Try tea next time before you reach for some sweets! 

I usually add a splash of Vanilla unsweetened almond milk if I have it hot. 

Other days I steep 2 tea bags in a jug of cold water in the fridge!

This helps me kick the late night junk food cravings. 

What are some of your favorite teas? I am always interested in what you do to kick those nasty cravings, and of course, ALWAYS interested in trying different flavors of David's Tea. 

Love,

Krista xx

Snickers Shakeology Recipe

Ingredients:
1 cup almond milk
3 ice cubes
1 tbsp slivered almonds (plus a few for topping)
1 tsp caramel extract
1 scoop Chocolate Shakeology

Directions:
Blend all ingredients until smooth. Pour into a cup. Top with leftover slivered almonds. Drink and enjoy every sip!

Drink this instead of eating the actual chocolate bar to save on calories and to help curb cravings for unhealthy foods. (Reese's and Snickers are my chocolate weaknesses)! 

What is your favorite kind of candy bar? Post below, lets  make a cleaner version of it! 

Love,
Krista xx

Super easy food prep

Do you always feel like you are rushed and don't have time to cook at home, so you end up grabbing something on the go? I can relate. That was me my first year in University. I had no idea how to eat clean, nor did I have time (or at least I thought). 

What you need:
Slow cooker 
Pack chicken
Franks Buffalo sauce (or whatever hot sauce/ salsa you prefer)
Frozen veggies 


Instructions: 
Place pack of chicken breast in slow cooker, Add 1/2 cup franks hot sauce (more or less- depends how spicy you want it). Let it cook on high 4-6 hours. 
Steam frozen veggies. 

Once chicken is cooked, shred it with a blender and divide meat and veggies into containers. There you have it! Food prep for the next few days! 

Do you have any life hacks for quick, clean eating? Post below! I love hearing from you!

Love,
Krista xx

My thoughts on "Vitamin Water"

To the lady who I watched grab arm fulls of this drink last night.. I wasn't judging you for buying cases this drink.. I was you once upon a time!

Before I read labels of drinks, I would just assume "it must be right". Looks like a cow, moos like a cow- must be a cow!

However- this is NOT the case for the so called "Vitamin water." I don't know of any water that contains at least 32 G of sugar. That isn't water- its juice! 

And please don't tell me all the sugar is coming from fruit, etc. Read the label.

Hate water? I did too! I suggest adding fresh fruit, cucumber, lemon to make your own flavored water. Your body, health and pocket book will thank you!

Have you kicked a bad habit lately and replaced it with something else? Please post below! I love hearing and interacting with you! 

Love,
Krista xx

Sea salt and caramel Shakeology

1 scoop chocolate shakeology 

1 tsp. Caramel extract 

Dash sea salt (to taste) 

4-5 ice cubes 

Water (or you can do almond milk to make it thicker) 

Blend and enjoy!!!

Love,
Krista xx

Chocolate caramel oatmeal

We ladies are all to familiar with those nasty cravings that can come about that tie of the month. So what do you do when you are trying to stay on track with your goals? Make yourself like its a treat! 

Measure out dry oats in yellow container 

1 tsp. coconut oil 

1/2 tsp. caramel extract

4-5 chocolate chips 

Add hot water, and mix

And there you have it! Something to kick that sweet tooth.

I love hearing from you guys! What is your "go to" junk food when you are experiencing a nasty craving? 

Love, 

Krista xx

Raspberries with Dark Chocolate chips

Got a sweet tooth but trying to stay on track with your nutrition goals? Then try this! They make a great, cool treat on a hot day! 

Stuff raspberries with dark chocolate chips,  then freeze for 30 minutes to one hour. That's it! They are crunchy, and sweet.

For my 21 day Fixer's - I measure it out to about a 1/2 purple cup to off set the calories for the dark chocolate chips. Let me know if you try this or have some other treats you like to make to curb those cravings.

Spinach salad with Strawberries & Walnuts

Ingredients:
1½ cups fresh baby spinach
4 oz cooked chicken breast, boneless, skinless, sliced
1 cup sliced strawberries
8 raw walnut halves
Preparation:
1. Place spinach in a medium serving bowl.
2. Add chicken, strawberries, and walnuts; toss gently to blend.
3. Top with your favorite dressing and enjoy!

What did you have for lunch today? Post a picture or comment below! 

(and let me know if you decide to try it). 

Love,
Krista xx

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Spinach Pucks

Do you struggle to get your veggies in or struggle with your Spinach going bad way too fast? 

How to make Spinach Pucks!

2 cups spinach, 1/2 cup water. 

Blend until liquid state

Pour into muffin pan, and place in freezer. Once frozen pop out and place in zip lock bags. 

Leave in your freezer until you need spinach for your next smoothie! 

I did 6 cups of spinach, 1.5 cups if water, so each disk equals one cup of spinach. 

Do you do have any budget friendly/ food preserving ideas? Please share below! I love hearing all of your neat ideas!

Love,
Krista xx

Clean version of Special K Chocolatey Strawberry Cereal

Kelloggs Special K has come out with a  chocolatey strawberry cereal, of course- 2 of my favorite things! However I know that wouldn't help me reach my fitness goals, so I made a cleaner version. 

Fibre 1. Its high in fiber, way less sugar, and I get to control how many strawberries and Chocolate I get in a bowl! 

Love,
Krista xx

Shekology cost VS. the other breakfasts out there

Before I became a Beachbody coach I would grab a Tim Horton's Coffee and breakfast sandwich OR a Starbucks latte (which obviously didn't do any favors for my waist line or mentally).

Today my go to breakfast is Shakeology. I love that it is quick and easy, and doesn't require an extra stop anywhere! heart emoticon

Some people tell me that Shakeology is "too expensive." So I have made this chart to show the cost comparison. As you can see one scoop of Shakeology is CHEAPER than if you had to buy breakfast out every morning.

It tastes AMAZING!!! and it provides a TON of health benefits, such as:
-Reduces junk food cravings
-Helps the body break down foods and increases absorption of foods
-Promotes better intestinal health
-Boosts the immune system
-Helps the body build lean muscle
-Improves skin and hair
-Supports option brain function, mental clarity

What do you have for breakfast every morning, and what benefits does it provide ?

My first round/ experience doing 21 Day Fix Extreme

For those of you who don't know me.. I am a fiance, a mom to a fur baby, full time receptionist, full time University student who attends classes during the evenings, and a Coach- 

and I FINALLY decided once and for all to kick ALL MY EXCUSES! 

Chad and I set out a goal for ourselves that we would do a 21 Day Fix Extreme challenge (for those who aren't familiar with this workout, see below). 

The workout itself is EXTREME, and requires you work out for 21 days, with no cheats (I'd be lying if I said we didn't treat ourselves). 

 "BEFORE PHOTOS- February 9"

In these pictures. I used a LOT of excuses.. "I gained weight from the Newfoundland trip, I'm way too busy with work & school, I'll start next Monday, I'l start after Christmas, which turned into my Birthday... " 

After my birthday I felt like I hit an all time low- I felt gross, I lost all my confidence which then I told myself enough is enough! Being a student I couldn't afford the program, but I cut back spending in some areas- I scraped enough money together to purchase the program. And it was by far the best purchase I have ever made! 

"AFTER PHOTOS- March 1st"

3 weeks later and I am down 14 pounds, and 8 inches over all body, and I feel AMAZING! Over the years I've had lots of personal trainers, and have had programs written out for me, which was great! But my diet was extremely poor- I still drank a lot, I knew a little about clean eating but not enough to coach myself, let alone anyone else on it. I've tried going to the gym between work and class, I've purchased several programs- NOTHING stuck, until this program! 

I kicked my habits, worked out 7 days a week and drank shakeology. It has been  life changing.

WHAT CHANGED IN THE 3 WEEKS: 

• I have way more energy,and I feel great!
• I feel confident again
• I use to have dents in my nails- vertically and horizontally (Yes you read that right, my doctors use to tell me it was from my eczema and nutrient deficiency, although blood test only show I'm low in vitamin D. In these 3 weeks drinking shakeology I can honestly say my nails do NOT have any dents in them (I wish I had a before and after picture for you). 
• I use to have to wash my hair almost every single day, otherwise it would be greasy- now I can go 2-3 days without washing it (even then you wouldn't know the difference)
• My hair is thicker, and has gown quite a bit in length 
• Acne has cleared up 100% 
• I am lactose intolerant so the Vegan chocolate worked great, and also help me kick junk food cravings. 
• I can "go to the bathroom" regularly now. Before I would be lucky if I went once every 2 days. 

What is 21 Day Fix Extreme? 

It is an extreme workout that you complete from home, and its only 30 minutes of your day! . It comes with workout DVD's, a simple and easy meal plan to follow, and  color coded containers that makes food prep extremely easy You also get a 30 day supply of shakeology. 

  If you are ready to kick your excuses, and join me on a healthier and happier and journey-contact me! 

You can fill out a form here 

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Chad's 21 fix extreme results and thoughts

Chad decided to take the plunge with me Monday February 9th and says he has no regrets! 

"BEFORE PHOTOS- February 9th" 

Anyone who knows Chad personally knows: 

• He is a sheet metal worker who works extremely hard Monday- Friday, a fiance, and a "dad" to a fur baby, Dakota
• His favorite food groups are: Pasta and CHIPS! 
• His favorite past time is: fishing,watching hockey, drinking beer, "star fishing" on the couch with Dakota and eating chips 

"AFTER PHOTOS- March 2nd" 

As you can see, there is a remarkable difference in his before and after pictures. He is down 10 inches overall body, and up 1 inch in his biceps. 

Chad's thoughts on the program: 

"Some days were extremely intense. I would be lying if I said I was perfect through the entire program. I drank beers, there was a day or two that I missed a workout, but always made sure to double up on days that I missed. And my diet was 85-90% always clean. The colored containers made food prep extremely easy, and the meal plan outline took all the guess workout out of food prep. I have really bad acid reflex which requires me to take over the counter medication to counteract it. Since the 21 day fix- I haven't had to take one pill- which is incredible! Seeing that before I would wake up with heartburn, and have to take several pills a day.  I have a LOT more energy. My job is labor intensive, so by mid day I would feel sluggish and have to come home after work and nap. With this program- working out and clean eating, I never got the mid- day sluggish feeling- I am able to power through an entire day and come home without taking any naps. I look and feel better! "

"It helps when you have a coach and/or workout partner who keeps you accountable."

Chad is starting the P90X program Monday, March 9th, so stayed tuned for his results! 

If you are moved by Chad's results and want to make a change, then please contact me, Krista!

You can fill out a form here

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Typical food prep for a day in our house!

Since posting mine and Chad's results of the 21 day challenge there has been a LOT of buzz! AMAZING (Thank you all for encouraging words and support), and then there are the critics who think we starve ourselves! So today's blog I'm going to focus on our food prep for a day! - Please keep in mind because Chad lost weight, he had to drop own to the next calorie bracket as of this week!

These fancy little containers are basically our life line! Why do I say that? Because it makes food prep a breeze! With the 21 Day Fix not only did we get DVD's to work out from home, but we also got a meal plan that you can adjust you calorie intake as your weight goes up or down, and these fancy colored containers that stand for: 

Green: Veggie 

Purple: Fruits
RED: Seeds/ Fats

Blue: Nuts/ Dairy

Orange: Seeds/ Fats

You can have any fruits, veggies, carbs, etc that are listed in the convenient little booklet that comes with the 21 day fix. 

CHAD'S FOOD PREP FOR ONE DAY 

6 Veggies, 4 fruit, 6 protein, 4 carbs, 1 healthy fats, 1 seeds and dressing, and 6 teaspoons of Oils or Nut butters of his choice. 

MEAL 1: Shake with milk, scoop shakeology, 6 teaspoons of All Natural Peanut Butter, 1 serving of spinach/Kale mix, 3 servings of frozen fruit, one scoop of chai seeds. 

MEAL 2: Sandwich with whole grain sprouted bread, 1 serving of spinach/kale, 1 tomato, meat, and honey mustard 

MEAL 3: Banana and walnuts 

MEAL 4: String beans, 1 meat ball 

MEAL 5: 2 servings of kale/spinach mix, 2 meat balls

MEAL 6: 2 servings of Organic Grain cereal (Chad is used to eating chips at night, so the crunchy cereal helps satisfy his dying need to snack at night). 

MEAL 7: 1 serving Cottage Cheese (this is a protein source so he usually eats this after our work). 

KRISTA'S FOOD PREP FOR ONE DAY

3 Veggies, 2 fruit, 4 protein, 2 carbs, 1 healthy fats, 1 seeds/ dressing 2 Oil or Nut butters of my choice. 

MEAL 1: Oatmeal, with mix flax seed, and chia seeds, and some frozen fruit, and 2 boiled eggs 

MEAL 2: Shakeology with 1 teaspoon of coconut oil, 1 serving mixed spinach/kale, 1 serving of mixed blueberries and mango. 

MEAL 3: String beans, and a meat ball 

MEAL 4: Whole gran sprouted bread with 2 teaspoons of all natural Peanut Butter 

Meal 5: Mixed spinach/kale, meat ball 

MEAL 6: String beans with meat ball (I will eat this after my workout at night)

So there you have it! That is a typical food prep for one day for each one of us (we usually have more variety in protein and fruit). What does your food prep look like?

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The new 21 Day Fix Cookbook--> FIXATE

Zucchini Chips: 1 Green, 1/2 Tsp

Preheat oven to 225° F. 2. Place zucchini slices in one layer between paper towels to help draw out liquid. 3. Line two large baking sheets with parchment paper. 4. Place zucchini slices on prepared baking sheets. 5. Brush zucchini with oil; sprinkle with salt. 6. Bake for 2 hours, or until golden brown and crispy. 7. Cool completely before serving.

2 large zucchini very thinly sliced,  1 Tbsp. olive oil,  ½ tsp. sea salt (or Himalayan salt)

NUTRITIONAL INFORMATION (per serving): Calories: 57 Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 298 mg Carbohydrates: 5 g Fiber: 2 g Sugars: 4 g Protein: 2 g

Pineapple Chicken Skewers:  1/2 Green, 1/2 Purple, 1 Red

Soak bamboo skewers in water for 30 minutes. 2. Place chicken in resealable plastic bag (or container); add soy sauce, oil, and ginger; seal bag and shake gently to mix. Refrigerate at least 30 minutes to marinate. 3. Preheat gas or charcoal grill on medium heat. 4. Place a piece of chicken, pineapple chunk, bell pepper, and onion onto a skewer. Repeat, so the skewer has two pieces of each ingredient. Repeat with seven remaining skewers. Discard marinade that contained chicken. 5. Grill skewers on covered grill for 4 to 5 minutes on each side, or until chicken is no longer pink in the middle. 6. Serve immediately

8 bamboo skewers,  1 lb. raw chicken breast, boneless, skinless, cut into 16 1-inch pieces,  ¼ cup reduced-sodium tamari soy sauce, gluten-free 2 tsp. sesame oil,  2 tsp. grated fresh ginger,  1 (8-oz.) can pineapple chunks in juice, drained 1 medium red bell pepper cut into 16 1-inch chunks,  ½ large red onion cut into 16 1-inch chunks

NUTRITIONAL INFORMATION (per serving): Calories: 207 Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 73 mg Sodium: 594 mg Carbohydrates: 12 g Fiber: 1 g Sugars: 9 g Protein: 25 g

Quinoa and Black Bean Salad: 1 Green, 2 Yellow, 1.5 TSP

1. Combine lime juice, cumin, and salt in a medium bowl; whisk to blend. 2. Slowly add oil, while whisking constantly. Set aside. 3. Combine beans, vinegar, and pepper (if desired) in a medium bowl; mix well. Set aside. 4. Bring water to a boil in medium saucepan over high heat. 5. Add quinoa. Reduce heat to medium-low; cook, covered, for 10 to 12 minutes, or until all water has been absorbed. Remove from heat. Cool for 15 to 30 minutes. Set aside. 6. Place cooled quinoa in a large bowl. Fluff with a fork. 7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend. TIP: This salad is delicious when eaten immediately. It holds well, refrigerated, and can be eaten for 2 to 3 days.

1⁄3 cup fresh lime juice,  1 Tbsp. ground cumin,  1 Tbsp. sea salt (or Himalayan salt),  1⁄3 cup olive oil,  2 cans black beans, (15-oz. ea.) drained rinsed,  4½ tsp. red wine vinegar,  Ground black pepper (to taste; optional), 4 cups water 2 cups dry quinoa rinsed,  1 medium red bell pepper finely chopped,  1 medium orange bell pepper finely chopped, 1 medium yellow bell pepper finely chopped, 1 (10-oz.) bag frozen corn thawed,  1 bunch fresh cilantro finely chopped

NUTRITIONAL INFORMATION (per serving): Calories: 261 Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 578 mg Carbohydrates: 38 g Fiber: 8 g Sugars: 2 g Protein: 10 g

Strawberry Ice cream: 1.5 Yellow

1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen. 2. Place banana and strawberries in blender (or food processor); cover. Blend until smooth. Add 1 to 2 Tbsp. almond milk, if needed, for creamier texture. 3. Serve immediately.

2 medium ripe bananas, cut into pieces 1 cup frozen strawberries, Unsweetened almond milk (optional)

 Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 3 mg Carbohydrates: 34 g Fiber: 5 g Sugars: 18 g Protein: 2 g

Roasted Vegetable Soup: 3 Green, 1/2 Yellow, 1/2 TSP

Preheat oven to 425° F. 2. Line two large baking sheets with foil. Set aside. 3. Combine squash, parsnips, carrots, onions, and bell pepper in a large bowl; mix well. 4. Add oil, thyme, ½ tsp. salt, and pepper; toss gently to blend. Divide vegetables between prepared baking sheets. 5. Bake for 40 to 50 minutes, stirring twice, until tender and golden brown. 6. Place 4 cups broth and roasted vegetables in a blender or food processor, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. 7. Cook vegetable mixture, remaining 2 cups broth, and hot sauce (if desired) in large saucepan over medium-low heat, stirring frequently, for 5 minutes, or until heated through. 8. Season with remaining ½ tsp. salt. 9. Serve immediately topped evenly with pumpkin seeds.

1 lb. butternut squash, peeled, seeded, cut into 1½-inch pieces 6 medium parsnips, peeled, cut into 1½-inch pieces 2 medium carrots, peeled, cut into 1½-inch pieces 2 medium onions, quartered 1 medium yellow (or orange) bell pepper, cut into 1½-inch pieces 1 Tbsp. olive oil 2 Tbsp. chopped fresh thyme (or 2 tsp. dried thyme) 1 tsp. sea salt (or Himalayan salt), divided use ½ tsp. ground black pepper 6 cups low-sodium organic vegetable broth, divided use 1 Tbsp. hot pepper sauce (like Tabasco) (to taste; optional) 6 tsp. raw pumpkin seeds

NUTRITIONAL INFORMATION (per serving): Calories: 163 Total Fat: 4 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 559 mg Carbohydrates: 30 g Fiber: 7 g Sugars: 9 g Protein: 4 g

Love these recipes but don’t know what 21 Day Fix is?  ITS ON SALE!  Get The Challenge Pack NOW and get started on your 21 Day Fix Journey!  On sale in Canada and the US!

Copy Cat Starbucks Strawberries & Creme Frappuccino with 1/2 fat and calories

The weather is starting to warm up, and Starbucks Frappuccino always sounds like such a great idea. But, at 370 calories and $5 per drink, Frappuccino’s don’t usually fit into my health goals or my budget. I often try to spice up my protein shakes to make them taste more like a treat and this one really hit the spot.

I use to LOVE stopping at Starbucks between work and my evening classes. The problem is, one Starbucks Strawberry Creme Frappuccino has 370 calories, 56g of carbs (54g of sugar!), 15g of fat, and only 4g of protein. Yikes! That’s a fourth of my daily carb intake in just one drink and way more sugar than I aim to get all day. Being a full time receptionist during the day and a full time student in the evenings  requires sitting all day and night. The extra calories and expensive drinks wasn't doing my waist line OR my bank account any favors! 

Yesterday I decided to get a little creative and try to recreate a healthier version of my favorite Starbucks Strawberry Creme Frappuccino in my own kitchen

Here are the ingredients I used:

-1 Cup Unsweetened Vanilla Almond Milk
-1 Scoop Strawberry Shakeology
-1/2 tsp. Pure Vanilla Extract
-8 Ice cubes
-Splash of water
-A little bit of whipped cream (optional)

(190 calories, 9g of carbs, 9g of sugar, 5g of fat, and 18g of protein)

Put all ingredients except for the whipped cream in your blender and blend really well until all the ice is blended. Whipped cream is not a particularly healthy food, so you can opt not to use it if you want, but it I add it to make my protein shake more like a Starbucks drink. 

 I usually try to keep my diet full of nutrient-dense, ‘clean’ foods, but adding a few fun treats on occasion (like the whipped cream) is not going to ruin your diet. Shakeology is equivalent to 7 servings of salad. Its loaded with a TON of super foods, and has a TON of health benefits.

If you are interested in purchasing Shakeology, click here

If you want to learn more about Shakeology and my Challenge groups, or simply have a question, please send me a Friend Request & message at:
--> www.facebook.com/coachkristaleeboyd

Chocolate Shakeology Mug Cake

 "Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them fun." Otherwise, you'll feel deprived—and more tempted to go off the deep end."

-Jillian Michaels 

We've all heard it before: Great AB's are made in the kitchen. In order to reach our fitness goals it takes dedication and consistency. But how do we do that without falling off the fitness wagon? To save yourself some calories and your sanity, I have created a Chocolate Shakeology Mug Cake instead! 

Ingredients for mug cake:

-1 scoop Chocolate Shakeology
-1/4 tsp baking soda
-pinch of sea salt
-2 Tbsp unsweetened vanilla almond milk
-2 Tbsp plain Greek yogurt
-1 egg white

Instructions: 

In a medium bowl mix all the mug cake ingredients together, and then spoon ingredients into mug.  Cook in microwave for 1 minute.

Enjoy!

Krista xx

Quick and easy dinner idea!

I do my food prep twice a week, on Sunday and Thursday (I normally have class Monday, Tuesday and Wednesday evenings after work). But there are some days that I just don't feel like doing ANYTHING after work. I'm sure everyone has days like this as well. I could easily order Pizza, or go out for wings, etc. However, I like to save my "cheat meals" for the weekend when I want to go out for date night, drinks with friends, OR simply when a Girlfriend wants to share a pint of ice cream (It happens okay! And there is absolutely thing wrong with it- just choose WISELY throughout the week so you can splurge on those little moments guilt free). 

Head to the grocery store and grab a butternut squash and a rotisserie chicken. It makes for a super easy dinner and great for leftover food prep for the next day! 

Instructions: 

1. Slice the squash in half lengthwise 
2. Scoop out the seeds with a spoon 
3. Pre-heat oven to 400 degrees. Brush inside each half with Coconut oil, sprinkle with Sea salt and fresh black pepper. 
4. Place cut sides down on a baking sheet, and bake for about 30-40 minutes or until you can pierce the squash/ feels soft.
   
   
   I love hearing form you guys. What kind of health meals do you like to whip up when you are short on time/ have had a crazy busy week? Please leave in the comments below or post on my Facebook page here.