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Saturday, 21 October 2017

Thai Peanut Chicken & Zucchini Noodle Bowls

I just HAD to share this recipe with you!  Why?  Because it's so flavorful and healthy which is what it's all about here on the blog! 

When I first started eating clean I discovered that healthy doesn't have to mean zero flavour and taste well "healthy".  Which is why I love finding and creating delicious recipes, and sharing them with you here and over on my Faceook page!

Lately Gord and I have been following the meal plan and home fitness program we followed in the summer which is grain free and only includes healthy carbs like beans, sweet potatoes and white potatoes for the most part.  I found it hard at first not having my overnight oats and baked oatmeal in the mornings but now I'm so used to having my super food smoothie and greek yogurt and berries for breakfast and morning snack that I don't even miss oats!  

Along the way we have discovered quite a few yummy dinner recipes that we have found very satisfying as well.  Not to mention the results from this program have been incredible!  I eat clean 80-90% of the time but a few adjustments and sticking to the meal plan 100% for 3 weeks gave both of us amazing results!  And while I've kept active and maintained my results since we completed the program in August, we both wanted to do it again before we leave for Hawaii in November!  

If you want more details on the program Gord and I are following shoot me an email and I'd be happy to give you the details!  

Now you might think Zucchini noodles don't sound too tasty but I'm here to tell you that you MUST give them a shot!  Besides it's all about the peanut sauce in this recipe although we usually have zoodles with marinara sauce or pesto and it's just as tasty!  

Peanut Sauce has always been my FAV and practically a comfort food in my book!  It's a little bit salty and a little bit sweet and just really hits the spot and makes all those healthy veggies taste amazing!  

Ok now for that recipe.... 

Thai Peanut Chicken & Zucchini Noodle Bowls

Thai peanut chicken & zucchini noodle bowls are easy to make, healthy, and incredibly tasty!


3-4 boneless skinless chicken breasts, pounded to even thickness
1 tablespoon olive or avocado oil
Sea Salt and pepper to taste
2-3 medium zucchini, spiralized (AKA Zoodles)
1 large red or orange pepper, thinly sliced or chopped
¼ cup chives, cut up into tiny peaces
¼ cup peanuts, roughly chopped
Lime wedges, for serving

Peanut Sauce

⅓ cup creamy natural peanut butter
4 tablespoons water
4 tablespoons low sodium soy sauce
½ teaspoon sesame or olive oil
2 teaspoons Coconut Palm sugar or Brown sugar
¼-1/2 teaspoon crushed red pepper flakes (Optional)


 Drizzle a large skillet with oil and bring to medium heat on stove. Season chicken on both sides with sea salt and pepper to taste. Add chicken to pan and cook 4-6 minutes on each side until browned on the outside and cooked through. Transfer to a cutting board or platter and allow to rest.

 Whisk together all sauce ingredients.

Steam or boil zucchini noodles and pepper til just tender (you can also put them in a large bowl and microwave them for about 2-3 minutes for a shortcut!)

Assemble bowls with zucchini noodles and peppers on the bottom. Dice chicken and assemble on top of zucchini and peppers. Drizzle sauce over the top and sprinkle with chives and peanuts. Serve immediately. Serve with lime wedges for squeezing on top if desired.

*Left overs can be taken for lunch and they actually do reheat nicely in a microwave safe bowl.  Reheat the zoodles and peppers seperately and then top with your peanut sauce and toppings.  

Original Recipe adapted from lecremedelacreme. 

Tuesday, 10 October 2017

HealthyHomemade Shake N' Bake

I hadn’t been feeling 100% last week and just needed a simple home cooked dinner, you know chicken and potatoes and veggies!  So I decided to bake some chicken breasts and coat them with my own homemade Shake and Bake mixture since I didn’t have any on hand.  I posted about this over on my facebook page and a few friends asked for the recipe, so I thought I’d share.   

Shake n’ Bake was a household name growing up and I’m sure it still is for many families but my kids honestly aren’t familiar with it. It’s something I just don’t buy from the store as it’s processed and has ingredients that are unnecessary and unhealthy.

If you aren’t familiar with this product here is what wikipedia has to say:

Shake 'n Bake, manufactured by Kraft Foods, is a flavored bread crumb-style coating for chicken and pork. The product is applied by placing raw meat pieces in a bag containing the coating, closing the bag, and shaking so the particles adhere. The coated meat is then baked in the oven.

Store bought Shake n’ Bake contains the following ingredients:
enriched wheat flour (wheat flour, niacin, iron, thiamin mononitrate Vitamin B1, riboflavin(vitamin B2), folic acid), salt, partially hydrogenated soybean oil and cottonseed oil, sugar, contains less than 2% of paprika, dextrose, dried onions, spice, caramel color, yeast, annatto (color), and natural flavor.

Note: I highlighted the Hydrogenated Soybean Oil because Soybean oil contains high levels of Carcinogens.  A carcinogen is any substance that promotes carcinogenesis, the formation of cancer. While a little bit here and there may not be a big deal, you will notice that Soybean oils, both liquid and partially hydrogenated are sold as "vegetable oil," or are ingredients in a wide variety of processed foods and little by little it all becomes a lot.

When reading the above ingredients list I just see so many ingredients that aren’t necessary and wonder why they are included in the store bought brand. I love having the control over what is in my food, meaning I can use homemade breadcrumbs or simply buy them in the store. I can use regular spices or organic spices, organic cane sugar or refined white sugar.  I choose how healthy I want to make my food rather than the manufacturer's!  

Enough chat about ingredients - let's get to that recipe!

Healthy Homemade Shake and Bake Chicken


3 cup whole Wheat Bread Crumbs
1/4 cup Olive Oil
2 tsp Sea Salt
2 tsp Onion Powder
2 tsp Organic cane Sugar
2 tsp Garlic Powder
1 tsp Black Pepper
1/2 tsp Chili Powder
1/2 tsp Parsley
1/2 tsp Basil
1/2 tsp Oregano


Combine all ingredients and mix until well blended and there are no big clumps.
Transfer to airtight container.

To use pour ½-1 cup mix into a large ziplock bag, add one piece of chicken breast and shake to coat. Transfer each coated chicken breast to a baking dish, bake at 400 degrees for 20-25 minutes or until chicken is cooked through.

Thursday, 28 September 2017

Pumpkin Spice Granola

I had a glorious kid free morning on Sunday after my mom came and took the boys to visit their great grandparents.  It's been a while since I've had the time to really get in the kitchen and just do a little baking, so I took a little time to get creative in the kitchen.  I made a batch of Banana chocolate chip muffins for the boys breakfast this week and then threw together some seasonally inspired granola. 

I do enjoy pumpkin spice and chai flavours however in stores I find they are overly sweet and most of the tasty looking pumpkin loaves and muffins are full of sugar and other ingredients I'd rather not put into my body.  If I'm gonna have a pumpkin-y treat I want to savoir and enjoy it not feel guilty about all the bad stuff that's likely in it.  

I made a batch of Pumpkin Spice Granola and I've gotta tell you it's just way to easy to make granola once you know the basics of it.  I love adding different types of nuts and seeds into my granola but I kept this one pretty basic since my cupboards could use a little stocking.  In fact I didn't even have pumpkin seeds but if I made this recipe again I would add them in SO I've included them in the recipe!  Walnuts, pecans or pistachios would also be amazing in this granola but I just didn't have anything on hand.  The game plan for the week is to restock my baking cupboard for the season! 

I truly love and enjoy baking at this time of year, but I do have to limit myself so I don't over do it, especially because I've traded my more intense workouts for yoga lately in order to stretch out some very tight muscles.  I will say thought that I'm really loving waking up to do yoga before the rest of the house is up in the morning. I used to do a lot of yoga classes but I find that I can't get to them with kids, activities, working and a business I just don't have the time to add an extra hour plus workout outside the house to my day.  

The Yoga Studio on Beachbody on Demand has been wonderful! There are so many options from Restorative yoga to Core yoga, Flow, Yoga for Athletes, Cardio and flow, Sculpting, Meditation and even Pre and Postnatal yoga.  There truly is something for everyone and every time frame too from 10 minutes to over an hour long yoga practices I can get a yoga workout in no matter how much time I have to spend.  The muscle recovery practice stretched out all the right spots in my neck, shoulders and hips which is just where I needed it!  I think once I'm feeling loose again and back to my regular workouts, I'm going to be sure to incorporate even a short flow to my day to keep my body in balance and stretch things out!  

If you haven't checked out the Yoga studio or the 3 week yoga retreat on Beachbody on Demand yet I highly suggest it!  

Now back to the Pumpkin Spice Granola!

Pumpkin Spice Granola



3 cups rolled oats
1/2 cup sliced almonds
1/2 cup pumpkin seeds (or other nuts)
1/2 cup unsweetened flaked coconut
1/2 cup pumpkin puree
1/2 cup coconut oil
1/2 cup maple syrup
1-2 teaspoons sea salt
1-2 teaspoons homemade pumpkin pie spice

1/4 cup ground cinnamon
2 tbsp ground ginger
2 tsp ground cloves
1 tsp ground nutmeg*
1/2 tsp ground cardamom (optional)


Prepare Granola: Preheat the oven to 350 degrees. Mix the dry ingredients together (oats, almonds, pumpkin seeds, coconut, sea salt, pumpkin pie spice). Whisk the wet ingredients and spices together (pumpkin, coconut oil, maple syrup) making sure to break up any large chunks of coconut oil by pressing it on the side of the bowl with a spoon. Pour wet ingredients over the dry ingredients and stir to combine.

Bake the Granola: Spread the moist granola into a large cookie sheet cake pan lined with parchment paper. Bake for 15 minutes; stir; bake for another 15 minutes. Remove from oven and let rest – it should start to crisp up. If the middle of the granola is still moist add another 15 minutes until it is crisping and browning on the outside.

Store in a plastic zip-top bag or sealed glass jar 1-2 weeks. Serve with plain greek yogurt or simply with milk.

Pumpkin Pie Spice

Combine all ingredients for desired mix and blend well. Use what you need for the recipe and then store remaining mix in a small, airtight container or make ad hoc. Feel free to experiment with amounts to get a blend that works for you. I personally like lots of ginger and cloves in my pumpkin spice but some people don't like those spices as much.  

Sunday, 27 August 2017

Back to Routine after VACAY

Coming back from vacation like, "YAS MONDAY, LETS GO!!!

Wait, I'm joking right?? Society has made us believe that the start of a new week has to SUCK 
- that we have to slog through our mundane, day-to-day routines just to wait for the weekend, no matter how much we dread it. 

WHY is that the norm? Why is that even a THING? I ain't about that anymore!! I need PURPOSE in life. Every day not just Friday night to Bedtime on Sunday.

This Coaching Biz is so much more than just nutrition and exercise. It's helped me find MY Purpose & Passion. It's given me something that fuels me and allows me to serve others. 

I'm 32 years old. 
I have 2 boys. 
I went to school to be a legal office assistant. 
I work a day job, have a side gig and volunteer at my kids activities. 
We go camping and do lots of fun family activities. 
And I like to eat and sleep plus I also love Netflix and a few choice shows!!
But I can STILL do this business. And so can YOU. 

If you're ready for some sort of change - some sort of positive light - and more accountability on your health and fitness journey, let's talk!

I'm just a message away!!

But seriously I'm excited for this week as Gord and I are jumping back into Shift Shop 110% again!  If you follow me on Facebook or Instagram you know that I worked out while I was on vacation BUT I didn't do a Shift shop workout EVERY day and I def had treats!  So I'm looking forward to getting back into our routine again and I made up another meal plan I'm pretty excited about too!  

Click the image of my meal plan below to access the PDF document with clickable links to the recipes!

This plan is pretty much the same through the week and then I switch things up for the weekend to keep things exciting and yummy too!!!  

If you are wanting more info on this program and how you can join my Shift Shop Accountability group shoot me an email and lets chat!  I"d love to hear from you and talk about your health and fitness goals!  

Friday, 11 August 2017

Crystal's Friday Favs

Friday Favs!!!! 

I wanted to share a few of my Fav finds that are rocking my world right now!! Cause I think we all love getting recommendations on awesome items others are using or hearing about great deals! 

I've got some must have items and I think all my friends would love to know about!!  So I’ve written this blog post with all my top Friday favs including:

My Fav Pony holders (amazing for thick hair)
The Best NO SHOW socks I’ve found!
My cheap and perfect LIVE Video Tool
And More! 

I'll start with my absolute favourite Pony holders right now!  I got ONE of these from my coach when I was in Texas in May and I didn't think much of it until some of my fit girl community friends started asking where they could get more... So I tried it after hearing them rave about how they didn't put a crimp in their hair after putting it up for a workout and they stayed in their hair during the whole workout!  

Well they weren't lying!  I tried and it I seriously have used the same Pony holder every day since then! (I'm not exaggerating) It hasn't broken and it stays in all day or all workout and holds that messy bun like no body's business!  I just ordered a pack of them off Amazon but I haven't even had to open them yet cause my ONE is still going super strong!  LOVE LOVE LOVE these L. Erickson Grab & Go Pony Holders!

Link to where you can find them: L. Erickson Grab & Go Pony Tube - Black

Ever wonder how I film my live videos or workout videos from my living room!?? I have one of these Suction Cup Cell Phone holders clamped onto a large Adams peanut butter jar!  No JOKE!  It's the perfect height when propped up on a side table in my living room and holds my phone steady!  I also use it when I go LIVE on facebook or host a team training every week for Team Synergy!  I also have one in the car just in case I need to do an impromptu training video or LIVE! I order them off amazon for my team as well to give them as gifts for achieving their first few goals in their business!  Love these cheap little clips!

OK this next one has ALWAYS been a love of mine but more so this week it's become a staple after every workout!  My workouts this week have been bumped up to 45 minutes of intense training and while I'm loving it and vibe-ing during the workouts..... after they are over my body is pretty DONE! Not only does this quick to make shake taste like chocolate milk (YUM) but it seems to help me recover from that post workout muscle drain I've been feeling and reduce muscle soreness! 

It has Pomegranate extract in it which I've learned is a  powerful ellagitannin-rich extract that is scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It’s a recovery-enhancing ingredient that helps muscle strength recovery, especially after intense workouts and is best take about 30 minutes after exercise! If I was doing a marathon or training for a triathalon or something of that nature this would be a staple for me post event 100%!

I'm ALL about the no show socks... but here's the thing, many of them slip off your heel and into your shoe which causes a whole other issue of having to try to wedge your finger down to fish them back up or if that doesn't work you have to take your shoe off entirely and fix your sock.  Not cool!  I asked Gord (my hubby) to pick me up a few pairs of no show socks before we left for New Orleans and he grabbed some Under Armour ones for me.  Well Let me tell you, these are the best ones I've used (better than Lululemon)!!  

They stay on ALL day or during the whole workout and never slip down!  These ones seems to be SLIGHTLY higher than the Nike ones I've used before but you still can't see them in your runner and that seems to make the difference in them staying up and not slipping down!  YES!!  

Next up is this super cute and comfy Lululemon Define Jacket!  I'm usually a pretty "Cheap" person and don't love paying a lot for one item... but this jacket has become a lovely staple which I can wear to work, at home or pre-workout.  It's super versatile and because I got it in black I can put it over anything!  Plus it fits great.  I'm 5' 1" but I don't like hoodies that are too short or too long.  Some just look weird on my as they are too long but I really don't like the super short ones either!  This one sits perfectly on my smaller frame (I think) and fits so well!  Highly Recommend if you are looking for a new zip up!! 

Sunday, 30 July 2017

Shift Shop Meal Plan Cheat Sheets

I've been busy creating this weekend!!  When I followed the 21 Day fix meal plan I found that having simple printed sheets where I could tick off the container I had used for the day super handy!  So because the Shift Shop Meal Plan actually changes from wee to week I figured that I would get to work and build some printable for the Shift Shop Meal Plan as well!

I personally just print these off and put them into a sheet protector, then I am able to use a dry erase marker and check off the containers through out the day as I have consumed them.  I have been building pretty structured meal plans for us as well but I do find that on days when your schedule gets a little wonky these are super nice to have.  Plus on the weekends I do tend to go off the regularly scheduled meals a little and mix things up so it helps to keep track of what I've had so I know what I have left. Check out our Shift Shop Meal Plan from last week! This weeks will be up on the blog soon too!

With each plan I have created a printable PDF document linked below so that you can print off which ever Shift Shop Meal Plan you are on.

Shift Shop Plan A


Shift Shop Plan B


Shift Shop Plan C


Shift Shop Plan D


What is Shift Shop???  Check out this blog post I did about the program and how it works!

Friday, 21 July 2017

Shift Shop Meal Plan Week 1

Wahoo!!! I'm starting a Brand New Program on Monday morning and I'm ready to crush it! I'm committing to following the Shift Shop meal plan 100% and workouts each day for the 3 weeks. Yes it's summer time and Yes I know there will be temptations but I'm excited to commit to this program and share my results! Plus we go camping a few days after we finish the program so I think I'll be feeling bathing suit ready for our trip!

I will be following Plan A of the Shift Shop Meal plan so I've put together a plan for myself for the week and one for Gord as well since our plans differ by a few containers! Gord will be following Plan D and if you would like to check it out you can get a copy here:

Our Plans are super similar obviously because we will be eating the same meals but he just gets more food (lucky)!! Although he is feeling a bit concerned about eating it all!

I'm just excited for a few new recipes and to get back on track following a program fully! We always eat clean and workout but there is something about following a program from start to finish and really committing to it, seeing results and sharing that with others!  

I'd love it if you followed me over the summer as I "Snap" my way through this program and share over on Instagram and facebook too! You can follow me on Snap Chat just search the user name: crysp30 on Snap Chat to follow me! I share all kinds of fun family and life stuff there and I love it because it's just a little more chill and fun!!

OK here is my meal plan for the week! AND if you are following the shift shop make sure to join our Shift Shop Test Group!!!

Monday/Wednesday/Friday/Saturday Meals
Breakfast: 1 Red: 2 eggs 1 Green: ¾ cup sliced mushrooms, 2 green onions, chopped,  ½ medium tomato, chopped  ½ Blue: 2 Tbsp. shredded cheese
Snack: 1 Red: 1 scoop Shakeology 1 Purple: ½ banana
Lunch: 1 Red: 4 oz. grilled chicken breast 1 Green: ½ cup lettuce + ½ cup shredded carrot 1 Yellow: ½ cup black beans 1 Orange: 2 Tbsp. oil-based salad dressing ½ Blue: 1 ⁄8 avocado chopped
Snack: 1 Purple: 1 small apple 2 tsp.: 2 tsp. nut butter
Dinner: 1 Red: 4 oz. grilled salmon 1 Yellow: ½ cup mashed sweet potato 1 Green: 1 cup steamed broccoli

Tuesday/Thursday/Sunday Meals
Breakfast: 1 Red: ¾ cup Greek yogurt, reduced-fat (2%), plain 1 Purple: 1 cup mixed fruit,1/2 spoon: ½ Tsp Nut butter 1 Orange: 4 tsp chia seeds
Snack: 1 Green: Sliced Cucumber, 1 blue: Avocado, mashed (¼ medium), ¼ tsp curry powder, ¼ tsp garlic powder
Lunch:  Chickpea Curry with chicken 1 Red, 1 Green, 1 Yellow, ½ Spoon (Recipe below)
Snack: 1 Red: 1 scoop Shakeology 1 Purple: 1 cup blueberries
Dinner: Healthy Turkey Hash 1 Red: 4 oz. ground turkey  1 Yellow: ½ cup cubbed potato 1 Green: 1/2 cup chopped bell peppers ½ cup Onion


Mushroom Tomato and Cheese Omelette 

(M/W/F/S Breakfast) 1 Green, 1 Red, ½ Blue

2 eggs
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish, if desired)
2 Tbsp. shredded cheddar cheese (½ oz.)

1. Combine egg whites and pepper, if desired, in a small bowl; whisk to blend. Set aside. 2. Heat small nonstick skillet, lightly coated with spray, over medium heat. 3. Add mushrooms, green onions, and tomato; cook, stirring frequently, for 4 to 5 minutes, or until tender. Remove from skillet. 4. Place eggs in same skillet; cook, over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. 5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half. 6. Garnish with green onion and tomato, if desired.

Chickpea Curry with Chicken 

(makes 4 servings)  1 Green, 1 Red, 1 Yellow ½ Spoon
1 Tbsp. olive oil
1 lb. raw chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
1 tsp. ground cumin
½ tsp. mustard seed
1 tsp. ground turmeric
1 tsp. ground coriander
1 tsp. chili powder
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (14.5-oz.) can low-sodium diced tomatoes
1 cup low-sodium organic chicken broth

1. Heat oil in large skillet (or wok) over medium-high heat. 2. Add chicken; cook for 4 to 5 minutes, turning once, until golden brown. Remove from pan. Set aside. 3. Add onion, garlic, cumin, and mustard seed to same skillet; cook, over medium heat, stirring frequently, for 3 to 5 minutes, or until the onion begins to soften. 4. Add turmeric, coriander, chili powder, chickpeas, tomatoes, chicken broth, and chicken. Bring to a boil, reduce heat to medium-low; gently boil for 10 to 15 minutes.

Healthier Turkey Hash

Yield: 2 servings

8 oz. raw lean ground turkey
1 cup chopped onion
1 cup chopped sweet bell pepper
1 cup potato, peeled, cut into ½-inch cubes
1 tsp. dried oregano
1 tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)

1. Heat medium skillet over medium-high heat.
2. Add turkey, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until turkey browns and onion is translucent.
3. Add potato, oregano, and garlic powder. Season with salt and pepper if desired; cook, stirring frequently, for 6 to 10 minutes, or until potato is tender.

Shopping List

Fruits and Vegetables
Apple, small 4 each
Avocado, medium 2 each
Banana, large 2 each
Blueberries 3 boxes (6-oz. each) or 16 oz.
Broccoli florets 1 (12-oz.) bag or 6 large stalks
Carrots, medium 2 each or 3 oz. shredded
Lettuce 1 head or 1 (5-oz.) bag
Onion, medium 5 each chopped
Orange, medium (or mixed fruit of your choice) 3 each or 3 cups
Potato, medium 10 oz.
Sweet potato, medium 4 each
Mushrooms 2 small containers
Tomato 2 medium
Green Onion, 1 bunch
3 cloves garlic
Cucumber 2 large or 6 small
Sweet Bell Peppers 3 large

Cheese, shredded 2 oz.
Greek yogurt, reduced-fat (2%) plain 1 (32-oz.) container

Grains and Nuts
Chia seeds, ½ cup
Black beans, canned 1 (15-oz.) can
Nut butter (almond, peanut, or your choice) 1 jar or 10 oz. (3-week supply)
Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
Shakeology flavor of your choice 1 bag (30-day supply)
1 cup low-sodium organic chicken broth
1 (14.5-oz.) can low-sodium diced tomatoes
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
Ground cumin
Mustard seed
Ground turmeric
Ground coriander
Chili powder
Olive Oil
dried oregano
garlic powder
Chicken breast, boneless, skinless, 2 lb. 12 oz. raw
Eggs, large 8 each
Salmon, raw, wild-caught 1 lb. 5 oz.
3 X Turkey breast, ground 1 lb. 4 oz

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