Salmon Recipe! Yum!!!

Salmon 

Salmon is super yummy and super good for you! It is rich in Omega-3's. Which helps your body in many ways! Including helping to protect your heart again disease, fight against Alzheimer's, and stroke! (Just to name a few) And let me tell you, I have experience with all of those things in members of my family.. If there is anything I can do to fight against them I will! Omega-3's are also said to to help with fetal development and brain function for all ages! AND can help reduce blood pressure! How great is that?! :) 

Besides the fact that it helps you in so many ways! It is easy to prepare and tastes delicious! I will be eating it a lot more often from now on! How about you? Here is a recipe for you to try! 

Oven-Poached Salmon with Cucumber Sauce

(Makes 2 servings)

Ingredients:

Poached Salmon:

• 2 (4-oz. each) raw wild salmon fillets
• 3 fresh dill sprigs, chopped
• 2 Tbsp. fresh lemon juice
• Sea salt and ground black pepper (to taste; optional)
• Water

Cucumber Sauce:

• 1/4 medium cucumber, finely chopped
• 4 fresh dill sprigs, chopped (reserve a small amount for garnish)
• 1/4 cup nonfat plain Greek yogurt
• 1/2 tsp. finely chopped lemon peel
• Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat oven to 375° F.
2. Place salmon, skin-side down, in baking dish. Top with dill and drizzle with lemon juice.
3. Season with salt and pepper if desired.
4. Add water to cover salmon. Cover baking dish with aluminum foil.
5. Bake for 18 to 22 minutes, or until salmon flakes easily when tested with a fork.
6. While salmon is baking, make cucumber sauce by combining cucumber, dill, yogurt, lemon peel, salt (if desired), and pepper (if desired) in a medium bowl; mix well. Set aside.
7. Gently remove poached salmon from baking dish with a slotted spoon or spatula and place on a serving plate.
8. Top salmon with cucumber sauce. Garnish with dill.

Nutritional Information (per serving) including cucumber sauce:

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
184	7 g	1 g	64 mg	353 mg	3 g	0 g	2 g	26 g

(Source: Livestrong & BeachBody) 

Challenge Starting Friday!!! Eeeekkkk!!! :)

Hello all!

I am SOOOO excited for a bunch of different reasons! First of all our awesome 60 day challenge is starting on Friday! Are you ready to get working??? Here is the link to the challenge incase you missed it! Getting Ready for Summer Challenge I really hope you will all join us!!!!

I really hope you will join us! We have a awesome group together so far!

Okay now I am also excited because my man has this function at school Friday.. And this past Friday I decided I really needed to buy something nice to wear for it because none of my nice cloths (really none of my cloths) fit me properly but I've been putting of buying a whole new wardrobe because I still have some weight to lose.. Anyway!

Here is me before I started losing weight.. this is an XL dress.. And I was wearing size 18 pants :( UGH!!!

This is me Sunday!! Size MEDIUM Dress! Eeekk!! And am now wearing size...... 10!! :) Just for some background I haven't been able to fit in a size 10 since I was probably around 13 or 14.. this is a big deal for me! :) 

A few spare minutes!

Hey All!!

I have just a few minutes before my family all gets home and life gets crazy! ;)

How have you all been doing? I'm really doing good.. I am loving my workouts! I have also gotten to spend more time with my sister lately which I have really been enjoying. <3

(Left Me Right my Sis) This is my baby sister and I! :) I say baby.. But she is EXACTLY 1 year younger then I am.. She was born on my 1st birthday.. She always tells me she is the best birthday present I've ever gotten. ;) And she is right! She is my best friend and it has really been awesome to spend time together! This is the two of us watching my Dads Natural Food store for him when he went to a food show in Atlanta GA! Those are espresso shots! lol! We had a lot of fun watching the store! 

Well the twins have started their Basketball season! And its off to a great start!!

Hannah (oldest) is practicing for the Musical! And I'm super stoked because its ANNIE! 

My sister and I used to watch this just about every day growing up! :) Anyway as per normal life is crazy busy! 

I've been trying to work harder on eating healthy for the whole family not just myself.. So thats why I've been posting recipes! I hope ya'll have found some good stuff in there!! :) There are more to come!! Do you have any healthy recipes??? 

Healthy and Easy Food all day!

Heres a whole day of healthy recipes! 

Spinach & Bacon Omelet

Ingredients: 

• 1 egg plus 2 egg whites
• 2 slices cooked turkey bacon, crumbled
• 1 cup baby spinach
• Cooking spray
• 1 slice whole-grain toast
• 1 teaspoon butter

Make it: Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.

Tuscan Tuna Wrap

Ingredients

• 3 ounces light tuna, drained
• 2 tablespoons fresh parsley, chopped
• 1/2 lemon, juiced
• 1 tablespoon olive oil
• 1/2 cup diced tomatoes
• Dash of salt and pepper
• 2 whole-grain tortillas
• 1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Bean Margherita Penne

Ingredients

• 3/4 cup whole wheat penne
• 1/4 cup canned white beans, rinsed and drained
• 1 1/2 cups cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/2 cup fresh basil, chopped
• 1 garlic clove, minced
• 2 tablespoons grated Parmesan cheese

Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan.

And a couple Snacks!

Hummus with Pita and Peas

3 tablespoons hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

Spiced Maple Yogurt

Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon

Summer is coming!! Are you ready?? Lets do this!

Here we are just a few months away from BEACH weather! eeeeek!! 

I have made a commitment to myself that I will not spend another summer looking like this. (Below) 

This is closer but I'm still not there yet!! 

Its not going to happen! This summer is going to be different! Whose with me?? What am I proposing? A 60 day challenge to get ourselves ready for summer and those scary bikinis and shirtless times (for our men!) :) 

So here is the deal! I am forming a challenge group that will be in a private Facebook group. Only those of us in the group will be able to see the posts and pics or whatever we have in there! I will provide you with support, direction, motivation and inspiration.  You will be responsible for checking in at least once daily and taking charge of your workouts and eating plan.  This will sometimes get emotional, but we can't truly experience change without sometimes being uncomfortable, and let's face it, are you comfortable with your body right now?  If you are, you are doing great, and I'm soooooooo happy for you!!  If not, then it's time.  

Why you should join -
Its so much easier to workout and stay accountable when you have people to do it with!
You will meet some amazing folks!
We all help motivate each other and keep each other accountable. 
We will have little mini challenges to keep things interesting!

ARE YOU READY TO GET YOUR SEXY ON!!! We have 60 days to do it and we shall!!

Here are the rules/commitments:
1.  You must have an account on TeamBeachbody.com and I must be your coach.  If you haven't made an account, you may do so by going to www.beachbodycoach.com/TkControlwAsh and clicking "join."  A basic free membership will do.  If you have an account, you can set me as your coach by emailing coachrelations@teambeachbody.com and ask them to set your coach as TkControlwAsh, coach ID 145010.  

2. You must be working out with a Beachbody program.. And I HIGHLY recommend you also replace 1 meal a day with Shakeology.. I have had great success with this and I know you will too! www.shakeology.com/TkControlwAsh

3.  ACCOUNTABILITY IS MANDATORY!  This challenge is centered in a Facebook group that I created which is secret, so noone will see posts but you and your fellow challengers.  Post about what you ate, how your workout went, any struggles or questions you have with diet or exercise.  Just make sure you check in EVERY SINGLE DAY! This is how we stay on track and the support we can give each other is one of the best motivational tools you can get.

Please register no later than Monday, Feb 18th so we can be ready by the 22th. 

NOTES:  If you need a Beachbody workout, please go to my website to purchase the workout of your choice. Visit www.beachbodycoach.com/TkControlwAsh and click on "shop".

If you need BOTH a Beachbody workout AND Shakeology, please visit my website www.beachbodycoach.com/TkControlwAsh and purchase a Challenge Pack by clicking the pic on the right.

Please comment below, email me, message me on Facebook before you register and I can help you with the process.  Thank you, and I look forward to coaching you and reaching your goals and mine together!! 

ashbeth22@gmail.com
www.facebook.com/ashleigh.elizabeth.mcdaniel 

I'm SOOOO excited to get this going!! We are going to rock this!! 

Healthy Deserts!

While I was finding pics for the Healthy Snacks I got inspired to do a list of Healthy Deserts!! Of course we all love to have a little desert now and then! So here it goes!

1. Sweet Potato Pudding!
    1/2 baked sweet potato
    1/4 cup vanilla yogurt
    1/4 teaspoon cinnamon
    Sprinkle of Sliced Almonds

2. Bananas and Chocolate

    1 tablespoon semisweet chocolate chips

    1/2 banana sliced

    1 tablespoon vanilla yogurt

3. Fruit Kabobs Drizzled with Dark Chocolate

    Fun and Yummy!!

4. Baked Apple with Maple Walnuts

    Bake Apples

    Drizzle with Maple Syrup (be smart about it :) ) 

    Sprinkle with Walnuts 

    Feel free to have this with a little sorbet or light ice-cream :) 

Yummy!!! :) There will be more to come!! 

Healthy Snacks!!

Here are some healthy snacks to get you through your Super Bowl Party and every other day! :)

1. Sliced tomatoes - Sprinkled w/ Feta Cheese, Basil, and Extra Virgin Olive Oil

2. Shrimp and Cocktail Sauce - Low Cal and yummy!!

3. Carrots and Celery w/ Hummus

4. Raspberries or other fruit with Low Fat Yogurt 

5. Apple sandwiches with dark chocolate chips, peanut butter, and a sprinkle of granola

How yummy do these look?!? And totally family friendly!