Burn Brighter Coaching | Strength & Nutrition for Women
Fitness and Nutrition Coaching for women over 35
Here’s my favorite taco seasoning mix!
I often triple to 4x this since I go through it so fast. Perfect to add into soups, nachos, burger patties…
Mix all of the ingredients together in a small bar. Store in a jar for up to 6 months
I love this Gluten Free, Dairy Free, Delicious recipe from Against All Grain Cookbook Get the tools and ingredients now so you can enjoy baking these babies up for Holiday times!
Tools: Flour sifter, biscuit cutter ( or thick round cookie cutter mold) + stand mixer OR blender with dough mix setting, baking sheets & parchment paper
Makes 12 very small biscuits. I would double this for a group of 4 or more. Each person will want 3-4
Directions:
Whole 30 Chili
Makes 4 servings
**Bre Tip = double this and freeze it. Save it for your busiest week in the next month! Simply pull out of the freezer 2 days before your busy days hit and enjoy.
Ingredients
2 pound grass-fed organic ground beef OR ground turkey or lamb
2 onions finely chopped
6 cloves garlic minced
2 tsp cumin
2 tsp chili powder
1 tsp paprika
1 tsp mustard powder
1 tsp salt
2 red bell peppers, finely chopped
2 green bell peppers, finely chopped
1 can diced tomatoes
2 cups organic vegetable broth
Heat a large pot over medium heat. Add the ground beef and cook until meat is fully browned
7-10 minutes. Remove the meat form the pot with a slotted spoon and transfer it to a side dish, keeping the leftover fat in the pot
Add the onions, garlic, cumin, chili powder and salt to the pot. Reduce the heat to medium low and cook until the onions are translucent 4-5 minutes.
Add the bell peppers, tomatoes and broth and return the meat to the pot. Turn the heat up to high. When the chili reaches a boil, reduce the heat to low and simmer uncovered for 1 hour. Enjoy!
Here’s my top tip to save time with weekly meal prep:
Pick one dish to enjoy 3 nights in the next 7 days. I’ve put a simple example below for you, complete with 3 different full dinners using the same main dish. Enjoy!
Make this work for 3 meals! ( Ex: Saturday, Monday & Wednesday)
Saturday = small bowl of chili with Swiss chard + avocado toast and shredded goat cheese
1.5 cup chili + add 1 cup chard (de-stemmed and chopped). 1 minute before serving the chili add the chopped chard to the pot and simmer
1/4 cup grated goat cheese
“ Food for life seed muffins” found in freezer section of healthy grocery stores. Toast 1-3 times add 1 tsp ghee and 1/2 small sliced avocado
Monday =
Chili + spinach & baked Japanese sweet potato with sautéed onion and mushrooms + sliced avocado
Chili = reheat on low and add 1.5 cup spinach leaves person to the pot for 1 minute.
Baked Japanese sweet potato= Thinly slice 1 red or yellow onion, put 1 tbsp coconut oil or ghee in the pan and heat to medium for 1 minute. Add onions and stir on low for 3 minutes
Add 1/2 tbsp ghee or coconut oil and add raw sliced crimini mushrooms. Saute for another 2-3 minutes
**Bre tip = bake the sweet potatoes 1-2 days in advance. Then simply cut into four long quarters and reheat in a pan for 8-10 minutes. (I do this on Sundays for busy Monday evenings.
Once potatoes are evenly browned. Cover open face potato slices with onions and mushrooms and enjoy!
Wednesday =
Chili w/ spinach & goat cheese quesadilla
Reheat 1.5 cup chili ( per person) on low
Make goat cheese quesadillas CLICK here for recipe + video
Many days we have so much to keep up with that we simply forget to eat. Or maybe we don’t have any time to make something to eat, or find something. Heck let’s face it, many days we don’t even have the time to chew our food.
These 2 items will help you dramatically on these days. Enjoy the video below. Love, Bre
Get your FULL set up for busy days (all the meals, all the drinks, all the snacks) CLICK HERE for the most easy way to eat healthy on jam packed days.
Links from products mentioned in the video above
Chocolate is a legit superfood! CLICK RIGHT HERE to get the quick run down on it’s powers and how to get the best stuff for your body
Below are my top 3 chocolate recipes. Enjoy and Share with others. OH! comment below and let me know what you think:)
This video tells you the science behind cacao’s bliss chemicals. Below the video get links to great products, recipes & more info on your body’s Endocannabiniod System. Relax your body and mind while becoming stronger!
Chocolate does indeed make us feel blissed out. It is actually an ANANDAMIDE.
Ananda = Internal Bliss in Sanskrit
Anandamide is an endocannabinoid. That means that once in the human body it works with our natural Endocannabanoid System to keep us healthy and balanced.
Here is some research from the Cannabis Nurses Network How to support the Endocannabinoid System without Marijuana
“Cocoa powder contains three constituents that are structurally similar to endocannabinoids.
70% or higher dark chocolate or raw cacao are higher in these cannabinoid-like compounds. Cacao is rich in anandamide-like molecules, an endocannabinoid that is naturally produced in the human brain and regulates mood, memory, appetite, and pain perception.
Anandamide is known as the “bliss” neurotransmitter because it causes a euphoric “high” when released — it is often called the body’s natural version of THC. Plant-derived anandamide-like molecules (as found in cacao) lingers in the body, drawing out the joyful feeling longer than an average runner’s high. This is also why women crave chocolate during their monthly cycles, due to their anandamide levels being deficient”
Here is more great info on chocolate and Anandamide by the man that literally wrote the book on chocolate NAKED CHOCOLATE, David Wolfe:
Anandamide in Raw Cacao & Raw Chocolate
In 1996, just a little over a decade after the discovery of neurotransmitter PEA compounds (love chemicals) in chocolate, researchers discovered the bliss chemical “anandamide” in chocolate. And, as far as I know, chocolate is the only food to contain anandamide. Anandamide is an endogenous ligand that your body produces when you feel a workout “high.” It is a natural pleasure molecule that fits into the cannabinoid receptor sites of the cells of the nervous system. Anandamide has been associated with improving motivation and increasing pleasure. A study published in July 1998 indicated that anandamide inhibits human breast cancer cells.
So here’s what you do! Enjoy chocolate with my guide CLICK HERE for BEST CHOCOLATE videos + products to buy. You only want the highest quality and small amounts to reap the benefits you want:)
CLICK HERE for more info on Anandamide
Enjoy!!
It’s a New Year! This is always a good time to kick start healthier habits. Busy people struggle to keep green leafy veg in their days.
Below are 2 videos that show you how to easily fix this.
CLICK HERE for your complete Green smoothie Guide!
My #2 video is a Juice Cleanse! Easily get store bought juices and follow the steps.
CLICK HERE to grab my step by step Juice Cleanse Guide.
Happy New Year 2022!!
This is my go to set up for a great cleanse that is affordable, super practical and powerful!
It’s simply: Water, coffee, bottled green juices with one ginger elixir shot, then a cleansing salad for dinner.
YOU should do this cleanse on less active days. Just follow the 7 steps daily for 3 days.
1. First thing when you wake up = Water!
Drink at least 12 oz before your first cup of coffee
2. COFFEE! If coffee is not for you skip to #3
Only have Bulletproof Coffee OR plain coffee
CLICK HERE for Bulletproof Video and guide
3. More Water. Drink another 20 -32 ounces within 2 hours of waking up.
4. WHEN very hungry =
KOR Ginger Shot + One Green juice EVOLUTION, Green Devotion
(See 2 other green juice choices below) Evolution Essential Greens
OR Columbia Gorge “ Just Greens”
#5. When very hungry again have another Green juice. Either of the Evolution Greens OR Columbia Gorge is great!
6. Dinner = Cleansing Salad with healthy fats and lean protein.
Use Primal Kitchen Dressings.
My fav is lemon turmeric.
#7. Go to bed!
Feeling hungry after dinner. Try your best not to eat within 3 hours of bedtime. Best fix is to have some herbal tea and hit the hay!
Rinse and repeat for 2 more days:)
Here’s something to make you smile Caffeine has huge health benefits I have the complete set up for you! Hard Backed Science from fancy pants journals + fun videos on how to make great coffee
Scroll down, click and enjoy (I have coffee alternatives too) It’s all here for you to feel strong with and have easier days
Check out all the nutrition bangs for your buck. Impress your friends with facts like ” coffee increases your body’s brown body fat. This is body fat that actually burns more calories!”
There’s tons more cool fact for you in these guides. Just CLICK on each one below.
Bulletproof Coffee My home video on why you want this every morning AND What to do. Learn why this torches body fat and gives you serious lasting health benefits
Please send this info onto your favorite people, they deserve the best stuff too!
