QUINOA GREEK SALAD

Perfect quick salad for an event

This weekend we were invited to a home brew party. Luckily I had all these ingredients at home thanks to our garden. This takes 10 minutes to whip up and is usually a hit. We'll see what these home brewers think! Think it'll pair well with beer? We'll see...

Quinoa Greek Salad in 10 minutes

QUINOA GREEK SALAD

1 cup quinoa (recommended: Bob's Red Mill)
1½ cup vegetable broth
1 medium cucumber, peeled, seeded (if preferred) and diced
8 ounces grape tomatoes, halved
1 tablespoons dried dill
1 tsp dried oregano
1 cup kalamata olives, halved
4 ounces feta, crumbled or cubed
¼ cup extra virgin olive oil
¼ cup red wine vinegar
½ teaspoon kosher salt
½ teaspoon pepper
1 teaspoon lemon juice

In a medium saucepan stir together quinoa and vegetable broth. Bring to a boil over high heat, stir once, reduce heat to low, cover and cook for 20-25 minutes or until the liquid is absorbed. Remove from heat and let rest for 5 minutes.

Then fluff with a fork.

In a large mixing bowl, combine cooked quinoa, cucumber, tomatoes, olives and feta.

In a small bowl, combine olive oil, red wine vinegar, oregano, dill, salt, pepper, and lemon juice. Pour over salad and stir to combine. Refrigerate for at least a half hour to allow flavors to meld.

ENJOY!! And please come back let me know what you think!

If you want more recipes like this one, be sure to LIKE my page. If you're interested in receiving you FREE copy of my 5-Day Clean Eating Plan or if you want to participate in my next FREE Clean Eating bootcamp, apply here!

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Week Three and FINAL RESULTS of the Ultimate Reset

Down 9 pounds. Down from a Size 6 to a Size 4

Wow. 21 days of total CLEAN eating and I'm down nine pounds. I had eight pairs of size 4 pants buried in my closet that all fit now. What an incredible feeling to slip those on. But most importantly I really feel great and that is what I was going for!

There was ONE night during the final week where I had so much energy surging through me that I could not sleep. It was almost like a drank a pot of coffee. I could not settle myself down. Other than that, even a week after completing the 21 Days, I am still sleeping incredibly well. I lost an additional .5 pounds during the 4th week and that is with me adding in foods like grains, legumes, some chocolate and meat. I'm ecstatic.

Read about Week One Here
Read about Week Two Here 

I tried drinking coffee and my body rejected that. My heart went crazy and I felt like an elephant was sitting on my chest once again. I was quickly reminded how that felt and I do not want to go back to that. No thanks. So I haven't been able to get myself to drink it. I continue to use a lot of the recipes from the 21-day Ultimate Reset in our weekly meal plan and that is helping a lot. I find myself craving the healthier foods over junk. Probably because I know how I feel when I eat well and fuel my body with foods straight from Mother's Earth vs. foods that have been manipulated or processed by science and man.

I did try a little Culvers after the zoo this past weekend and it did not sit well with me once bit. Not my proudest moment. My heart raced, I felt super sluggish and tired. I even took a nap, which I rarely do and spent the rest of the day feeling thirsty, groggy and swollen - I was retaining water terribly.

Would I do this again? In a heartbeat!! I was overwhelmed that first week but I realize that's how I had been feeling about EVERYTHING in life and I had gotten to a point where I was desperately seeking something that would help take that pressure and anxiety away that I had been feeling for months. Nothing seemed to be working anymore. This did the trick! Plus, it helped me get my love of meal planning and prepping back. I was getting burned out on trying to figure out what to make week after week. I also added in daily words of affirmations, massages, chiropractic adjustments, meditation, lots of walking and all that water and good food and it's amazing what that did for me - what this program did for me!!

I was hoping my Optic Neuritis would magically get better, but my eye is the same. My guess is if I continue to treat my body right, maybe my chances are better for a quicker recovery. Fingers crossed.

I've been sharing a lot of the recipes I tried during the 21 Day Ultimate Reset over at my Like Page. Be sure to like my page for more recipes or comment, like and share any of the posts.

DAY 21 ENTRIES: 

HOW WOULD YOU RATE OR DESCRIBE YOUR OVERALL HEALTH?

I'd give myself a 9.5. I do miss the fitness part but all that walking and stretching was pretty great!

DO YOU CURRENTLY HAVE DIGESTIVE PROBLEMS?

No.

HOW OFTEN DO YOU HAVE A BOWEL MOVEMENT?

Daily.

ARE YOU AWARE OF THE HABITS and PATTERNS YOU HAVE FORMED AROUND EATING?

Yes. I found myself wanting a bite of my kids foods more than just once or twice. Or I wanted a cracker or 10 a lot. I also tend to want to eat really fast during meals because someone always needs something. I tried to slow down and remind myself I deserve to have a nice meal too and that I won't die if I don't eat something the minute I start to feel hungry. That was a big thing for me. I have this idea in my head that I will pass out if I don't eat when I'm hungry. Not true.  

ARE YOU ABLE TO HAVE A COMPLETE AND SATISFYING ELIMINATION?

YES.

ARE YOUR BOWEL OFTEN CONSTIPATED? HOW LONG HAS THIS BEEN GOING ON?

NO.

DO YOU HAVE A HISTORY OF DIGESTIVE PROBLEMS?

NO.

HOW WOULD YOU RATE YOUR OVERALL ENERGY LEVELS?

10. I am back to brain dumping everything I'd like to do, then writing them out in a level of importance and getting a handful of stuff done. Rather than having that brain fog and freezing and doing nothing at all, which would create more anxiety. 

DO YOU RELY ON STIMULANTS, SUCH AS CAFFEINE OR SUGARS TO GET YOUR THROUGH YOUR DAY?

NO! YAY! 

DO YOU SLEEP WELL?

AMAZINGLY

DO YOU WAKE FEELING RESTED?

If I get over 6 hours and 45 minutes of good sleep, yes. Anything less and the answer is NO.

HOW IS YOUR COMPLEXION?

CLEAR!!

HOW OFTEN DO YOU HAVE HEADACHES?

The day I had a few sips of coffee, my headache came back, otherwise I don't!

DOES YOUR BREATHING FEEL SHALLOW OR CONSTRICTED?

No. I feel really good!

DO YOU FEEL MENTALLY CLEAR AND ALERT?

YES!

If you're looking for that change and are ready to commit, I'd love to work with you! Take a moment to fill out this form so I can get to know you and your goals better!

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Week One on the Ultimate Reset

Five Pounds...GONE!

One week down of the Ultimate Reset and I have lost 5 pounds. Say what? I can’t even believe it. But at the same time I can ...with the amount of healthy foods I have been consuming.

My goal starting this detox wasn’t to lose a bunch of weight, though I’ll be OK with a few pounds gone. I have a stack of pants in my closet that just don’t want to fit right.

Truthfully, the main reason I did this was to FEEL good on the inside. Karl reminded me several times that I already eat healthy and my insides are fine, did I really have to do this detox? 

Starting Weight: 157
Day 7 Weight: 152

My answer: YES.

In the pictures you can’t tell much of a difference. Or at least I can’t tell. However, the scale doesn't define us. But I can see why people would give up if they CAN'T SEE a difference in themselves when they put so much work and time into making a change. Rome wasn’t built in a day. Healthy changes take days upon days of hard work and dedication. And let me tell you, one week in and I feel amazing. I’m going with that!

I had been feeling so much brain fog, I was jumpy at times and anxious a lot, full of worry and I’d wake at night almost in a panic with all the thoughts racing through my brain. I would toss and turn and dwell on things I didn’t need to be worrying about but I could not release them. I’d work out, but I still felt tired though I had energy. I’m not sure that makes sense but it was a different sort of exhaustion. More like a “burned out” feeling. I felt stuck. Almost frozen because there was so much going on that I didn’t even know where to begin. And it kept coming. But by doing nothing, I created a huge amount of pressure on my chest. And I constantly had to remind myself to breathe.

Starting Weight: 157
Day 7 Weight: 152

With the Ultimate Reset, you get a sweet booklet that has everything in it. Grocery lists, your meal plan for the week and recipes. It’s THE best guide EVER. You head off to the health food stores and fill up your cart with a ton of great organic healthy eats. You learn about WHY you are doing this and what it will do for you, what you can expect and why these foods are the chosen ones. There are three phases. Week One - Reclaim. Week Two - Release. Week Three - Restore. 

What I like best is in the booklet, there is a section on “This is Me Now”. It’s a place to journal the day you start and on day 21.

DAY ONE ENTRIES: 

HOW WOULD YOU RATE OR DESCRIBE YOUR OVERALL HEALTH?

I’d give myself an 8. I get up early to workout. I pretty much follow the 80/20 rule when it comes to nutrition, but I don’t get the greatest sleep and stress seems to be a constant thing in my life right now. And I let it eat at me. Why? 

DO YOU CURRENTLY HAVE DIGESTIVE PROBLEMS?

No. I'm pretty good!

HOW OFTEN DO YOU HAVE A BOWEL MOVEMENT?

Daily.

ARE YOU AWARE OF THE HABITS and PATTERNS YOU HAVE FORMED AROUND EATING?

Eating has been stressful for me. Kids are usual screaming or crying and I find myself dreading it. I love preparing the food for everyone but when it gets flung across the room and Nathan screams his brains out and Jackson cries and tells me it’s “yucky”, that causes stress. It's not a fun time. So I find myself forcing food down my throat at a crazy fast speed. 

ARE YOU ABLE TO HAVE A COMPLETE AND SATISFYING ELIMINATION?

YES.

ARE YOUR BOWEL OFTEN CONSTIPATED? HOW LONG HAS THIS BEEN GOING ON?

NO.

DO YOU HAVE A HISTORY OF DIGESTIVE PROBLEMS?

NO.

HOW WOULD YOU RATE YOUR OVERALL ENERGY LEVELS?

8. I have a LOT of energy, but I think I’m hovering around the “burnt” out energy levels now. I never shut off. I keep going and I want to find the part of me that can relax.

DO YOU RELY ON STIMULANTS, SUCH AS CAFFEINE OR SUGARS TO GET YOUR THROUGH YOUR DAY?

YES. I will have coffee in the morning on my drive in. Do I ever finish my coffee? No. Is it usually hot? No. Do I spill it? Yes. 

DO YOU SLEEP WELL?

I can fall asleep in a second. But I wake up often. I toss and turn. I worry. I feel anxious. I have lots of thoughts going on in my head. Ideas. Stories. Memories. Crazy dreams.

DO YOU WAKE FEELING RESTED?

If I get over 6 hours and 45 minutes of good sleep, yes. Anything less and the answer is NO.

HOW IS YOUR COMPLEXION?

I have this strange rash on my right cheek. And hard zits like I used to get my freshman year in college.

HOW OFTEN DO YOU HAVE HEADACHES?

Not too often.

DOES YOUR BREATHING FEEL SHALLOW OR CONSTRICTED?

All the time.

DO YOU FEEL MENTALLY CLEAR AND ALERT?

No. This makes me feel panicky because I honestly can’t focus for a second.

WHAT MADE YOU DECIDE TO DO THIS ULTIMATE RESET AT THIS TIME?

My focus is so wonky right now. I am way too anxious. I have never done a detox for the fear of starving myself. I need a change. I want to feel awesome. I want to prove to myself I can do this. I want to see if this will help my optic neuritis. If this will help my stress levels. Just want to be the best mom and wife.

WHAT WOULD YOU LIKE TO GAIN FROM THE ULTIMATE RESET?

I want to feel like me again. Not sweat the small stuff.  I want to feel refreshed, healthy from the inside out, determined to take on the day and laugh throughout the day. ENJOY every day. Feel rested and calm but still have that fire in my belly to knock the socks off my dreams.  Not feel like I need to take on other’s problems and just simply focus on how grateful I am for this life I have been blessed with. Be more mindful and simply just love! I want to express my emotions better too. When something is on my mind, I just want to get it out rather than holding it in. I have this thing of keeping in any sadness/frustration I feel. Like when my grandparents died, I felt like life just kept going and I had to be done feeling sad. 

WHAT HABITS DO YOU FEEL ARE CAUSING YOUR CURRENT DECLINE?

Not asking for help enough. Putting on my oxygen mask last, not first. Not taking enough time for me to breathe. Not saying affirmations enough. Complicating everything rather than simplifying. Spreading myself too thin. Need to be better at communicating how I’m feeling with others rather than holding it in until I'm ready to blow. 

THE FOOD

The food has been incredible!! I thought it'd be tasteless. I'd be starving. My whole life would revolve around what I was eating and when. It hasn't been that way. I'm not going to lie and say there isn't prep work involved. I had to do that in pockets of time on the weekends but just like anything, you start to get the hang of it. You just need to give it a TRY! I will post more food in the recap of WEEK TWO! 

THE CRAZIEST PART FOR ME

Drinking distilled water. I never really knew that was the most purest form of water. I have cooked and baked with and only drank distilled water! Nuts, huh? But perhaps this is why my skin is so great right now? 

THE MOST CHALLENGING PART

The fruit for breakfast. I LOVE fruit but I feel like I need protein. I'm super hungry right after breakfast until lunch time. I'm trusting the process though. After all, it's only 21 Days and I probably will be adding more protein back into my breakfast and another protein filled snack before lunch once this is done. For now, I can get my mind right and breathe through it. And I drink a LOT of water!! Distilled water, that is.

HOW I FEEL AFTER ONE WEEK
AMAZING!!! I haven't slept this hard and good in years. I feel incredibly rested. My rash on my face has cleared up. I have little anxiety. The brain fog is gone. I had a couple rough days with detox headaches but for the most part I feel STRONG. Love feeling like this! I wake up and drink 12 ounces of water right away and I sit and breathe for 5 minutes. I do words of affirmations and I stretch. Doing this has been so great for me!

I'm SO glad I'm giving this Reset a try. I can't wait to see my results after Week 2!! I'm super grateful that I am a Beachbody coach so I hold myself accountable to my own health and fitness and I get to try out all these amazing programs and products AND get the amazing discount too!! Just knowing that we get to EAT normal foods and not have to do all this crazy wonky stuff you see how there (wraps, pills, patches, double shakes for days), makes me feel proud. If I wasn't a coach, I probably would have kept going like I was and would have forgotten how good it feels to be healthy from the inside out!!

Have you done a detox before? Were you happy with the results? If you're interested in learning more about the Ultimate Reset or Coaching, please click here.  

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Weekly Healthy Meal Plan and Fitness Challenge

FREE MEAL PLAN
Are you scrambling trying to find healthy foods to make during the week that are quick and that the whole family will enjoy?

I totally get it. I'm a working mom with 2 young boys. It's an adventure to even get us out of the door and on time every morning. But I want to make sure I'm fueling everyone with healthy, whole foods so we can be our best selves throughout the day! I, for one, need ALL the energy I can get to be the best mom, wife, employee, friend, etc. I can be!

Have no fear! Monday, June 8, 2015, I am hosting another 5-day FREE healthy eating and fitness group. I would love to have you be a part of this group. I will be providing the meals, recipes and grocery list! And I will be throwing in a few different workouts to do for at least 25-30 minutes a day!

Do you want in to this online group? Message me and I'll add you! Also, find me on Facebook so you can hear more about my upcoming groups!

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Who's IN for a 5-day FREE Clean Eating Challenge?

FREE 5-Day Clean Eating Challenge
October 13-17

Who's in? Like my Facebook page or message me!

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Five-Day Clean Eating Group and What it Did for Us

Wow. Eating Clean and LIVING Healthy REALLY DOES WORK!

Karl (my hubby) and I did our first 5-day Clean Eating Group and were shocked to see the results. No magic pills. NO fake food (fat-free/sugar-free) crap. No starving. No meal replacements.

AMEN TO THIS!

Karl - Down 6 pounds (imagine if fitness was added to this!! That's coming next. Karl can't wait! He, he.)
Christie - Down 3 pounds (I also was doing PiYo and stair stepper)

My goal has ALWAYS been to get stronger during this pregnancy and to find more ENERGY. I need ALL the energy I can get. I hate feeling sluggish. HATE IT (hate is a strong word for me!). I'm just NOT myself. Nothing gets accomplished. I'm bumming out. Then everyone else in my family is out of sorts too.

So did I find the energy? YES. Should a HEALTHY pregnant person be losing weight? NOT totally. But, I promise you I've been teetering on the 30 lb weight gain. An average HEALTHY weight gain during a pregnancy is about 20-35 pounds (a 1-pound gain per week). Do not fear - I will easily go above that. I gained 39 pounds with Jackson (my first).

Ready for my honesty? I started to get a little out of control the past couple weeks. I mean, ice cream for my lunch dessert? Sure! Ice cream for my dinner dessert? YES! Chocolate after breakfast? Oh, for a snack too? Why not! Lunch? Another snack? Call the Schwan's Man over to deliver more ice cream? Why not! We're good buddies these days. YIKES! He was bummed when I waved him off the porch on Friday ordering NOTHING. Like I said, I wasn't making the wisest decisions and I think the latest eyebrow raise from the nurse at my 30-week check up was the push and look I needed. My other thought was if I work on ME and get REALLY strong, maybe, just MAYBE I won't have 37.5 hours of long labor this time around.

Worth a try, right?

Exactly. There is no failure except in no longer trying!!! You DESERVE a HEALTHY YOU!!!!

What is this 5-Day Clean Eating Group?
We provide a grocery list of all the clean foods you need to eat for 5 days. And you eat clean. And you're held accountable. THAT IS IT.

I'm a Beachbody Coach. My goal (AND PASSION) is to HELP others GET HEALTHY. That's IT. And that's what being a Beachbody Coach is all about. I have always loved health, fitness and nutrition. I LOVE Beachbody so far. LOVE. I don't remember when I've been this excited and passionate about something in a real long time. I have my OWN business and I absolutely LOVE it. I'm my own boss!!

FYI - I plan on running a FREE 5-Day Clean Eating Group at least a handful of times throughout the year, keeping it to once a month for now. I want to help you ALL. There has been TONS of interest for the next one so another one is coming in September. Keep your eyes open. And remember: it's only 5 days. It's FREE. That's it. Eating CLEAN for five days and feel AWESOME. You can do it. You can at least TRY!

What are "clean" foods?
NOT PROCESSED. Think about the earth and what types of foods it provides for us. What comes naturally from mother earth? Grains. Veggies. Fruits. And YES, meat, fish and some dairy is involved too. Like I said, a grocery list is provided. If you look on the back or side of the item you are consuming right now as you're reading this blog post and there is a list of long-named ingredients, probably NOT clean. Sorry. Stick to items that have 3-5 ingredients MAX in them.

Hardest Part for Us?
For Karl - No alcohol. Again, just 5 days. If HE can do it, YOU can do it. He did. But try going alcohol-free for 10 months!!!!!!!!!!! And in the summer!!!! Akkk. It's OK. You will survive. For me - No cheese. This was TOUGH, but again...survived.. No sweets. Duh. No CHOCOLATE. Sad. No milk...or butter. Unsweetened almond milk becomes your new friend. NO bread. It really is OK.

What I loved? 
The accountability of the group. LOVED this. I knew I was being held accountable the whole time and I knew I needed to snap a photo of my favorite Clean Meal of the day. I was totally motivated! AND, I LOVED how well I was sleeping at night. Being 30-weeks pregnant at the time, I can't say sleep comes easily, but I was sleeping like a ROCK by the second day. The energy was GREAT too. Would do this again, and again and AGAIN! Karl on the other hand was definitely detoxifying. He struggled more with his sleep.

Sound interesting?
I would LOVE for you to hop into my next 5-Day Clean Eating group coming in September. All you need is a Facebook account (don't worry. A closed group is set up so nobody else will see your posts except those in the group) and bring an open mind when it comes to the grocery list! Be ready to see some awesome results.

Like my Facebook page and you'll be notified of the next one! - http://www.facebook.com/coachchristiekoester

OUR CLEAN EATING PLAN for the 5 days (recap)

Breakfast Options:

I always had LOTS of fruit on hand - all chopped and ready to go! Cantaloupe and blueberries here. Being prepared totally HELPS. 

Karl made a HUGE batch of his healthy pancakes over the weekend so we could freeze. Basically he takes ANY pancake recipe and turns the requested 2 cups of flour and mixes up his own natural, healthy grains. The shopping list in the clean group lists all the grains we can consume. So he took raw almonds and blended them. Took oats and blended. Used wheat flour. Used brown rice and blended. Used quinoa and blended. HEALTHY!

Some mornings I made Old Fashion oats with unsweeted almond milk. Added NATURAL peanut butter (you get this by grinding peanuts up) and added flaxseed, walnuts, fresh berries and a little honey on top. 

I really love my oatmeal in the morning! 

Two eggs with organic kale, baby bella mushrooms and pork. A side of Karl's healthy pancakes topped with flaxseed, berries and honey instead of butter and maple syrup. 

GO-TO CLEAN Snacks (need to eat every 2-3 hours)

Raw almonds and a nectarine. Lucky that Jackson LOVES this snack. I also consumed 4 bottles of the water bottle seen in this photo per day. Take your weight, divide by two and drink that amount of water in ounces!!!

Tomatoes, a quarter of an avocado and a hard boiled egg with pepper. Cumin tastes really good too! I am a protein girl! It holds me over really well. I get crabby when I'm hungry!

Lunch Options

Lunch was ALWAYS leftovers from the night before. I did have to make lunch for myself on Friday because I'm off on those days. I find that it's MUCH harder to avoid grazing and snacking throughout the day when I'm at home because food is ALWAYS staring at me in the face. That's why cleaning out the pantries of all the crap is the way to go!

Chicken salad with beets and balsamic vinaigrette. A side of watermelon and berries

Sample of leftovers. I couldn't make another tortilla flaxseed shell while at work, so I took the leftover fajitas from a dinner  posted below and made into a salad. Tasted like Chipotle. Dressing was fresh homemade salsa!

GO-TO CLEAN Afternoon Snacks (need to eat every 2-3 hours)

I'd whip up a Shakeology shake from Beachbody. These are AWESOME. Packed with probiotics and vitamins. I'd throw in a bunch of fruits and veggies and we'd be good to go! NOT using as meal replacement because I am pregnant, active and need the calories!

Apple slices with NATURAL Peanut Butter (made from blended peanuts)

LOVE this snack. PLAIN, FULL-FAT Greek yogurt (with three ingredients), frozen organic blueberries, a little bit of honey and ground cinnamon

Celery dipped in either Natural Peanut Butter or Natural Cashew Butter. Can use Almond butter too!

Water consumption is SO important. I kept dressing mine up! NO LEG CRAMPS ALL WEEK!!!!!!!

CLEAN Dinner Options

Day One: Wild Alaskan Sockeye Salmon with Asparagus and beet salad. Recipe for the beet salad.

Day Two: Steak Fajitas with a homemade flaxseed tortilla shell. Flaxseed Wrap (makes 1 wrap) ~ * 3 tablespoons ground flaxseeds * 1/4 teaspoon baking powder * 1/4 teaspoon onion powder * 1/4 teaspoon paprika * pinch of sea salt or celery salt * 1 tablespoon coconut oil melted (plus extra to grease the dish) * 1 tablespoon water * 1 large egg

Kept our fridge stocked with fresh cut up fruit. 

Day Three: Simple grilled chicken breast with a side of grilled veggies and fresh fruit. SIMPLE and yet, SO GOOD!

Day Four: Chicken Quinoa Salad with black beans and a side of grapes and unsweeted almond milk! I also added mangoes. Recipe for the quinoa salad. 

Day Five: Tried to make my own Spaghetti. Brown rice and Flaxseed noodles and then tried to follow this recipe without adding cheese! I added mushrooms. (Recipe Here). Served with a side of Greek yogurt and blueberries.

Day Six: I wasn't sure if this was TOTALLY clean, so we went for 6 days! Asparagus with lemon rind, zucchini cooked with coconut oil and delicious steak!

CLEAN Dessert

Energy Balls - no-bake energy bites 1 cup dry oatmeal 1/2 cup chocolate chips 1/2 cup NATURAL peanut butter 1/2 cup ground flaxseed 1/3 cup honey 1 tsp. vanilla. TASTES LIKE COOKIES!!!!

PHOTO RESULTS:

Guess I was feeling rather GOOD on the inside and outside so I took Jackson to the pool IN A BIKINI at 30 weeks pregnant and 30 pounds heavier. I'd normally COVER UP. I mean, I do have veins popping out of my legs right now and there are some softer spots in places AND I see cellulite, but I didn't care. I was in a real good place!  I felt so great. Guess what? WE HAD FUN!!! TONS OF FUN!! And that's what life is about, right?? ENJOYING every MOMENT and being the HEALTHIEST we can be!

Who's with me? Want more information?? Like my Facebook Page or email me! Would LOVE to hear from you! Also, ask about my 30-Day Challenges where we pair FITNESS and NUTRITION together for AMAZING results!! SO much fun!!!!!!

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