1 whole chicken carcass (from a rotisserie chicken) ½ medium onion, cut into quarters 4 cloves garlic, smashed 1 tsp. whole black peppercorns 2 medium celery stalks, cut into 2-inch pieces 2 medium carrots, peeled, cut into 2-inch pieces 1 tsp. sea salt (or Himalayan salt) 2 bay leaves 1 small bunch fresh thyme 1…
Author: Andrea Williams
Braised Lemon Garlic Chicken Thighs
Ingredients: 4-6 bone-in, skin-on chicken thighs 2 teaspoons salt, divided 1.5 tsp. freshly ground black pepper, divided 3 tablespoons extra-virgin olive oil 1 head of garlic 1.5 large yellow onions, thinly sliced (about 2 cups) 3 lemons, halved 1/2 cup dry white wine 1/4 cup fresh lemon juice 3 sprigs fresh thyme 1 cup olives,…
Campfire S’mores Bars
No-Bake S’mores Bars Made with real Graham crackers, these toasty No-Bake S’mores Bars are satisfying sweet treats that taste like they just came off the campfire. Ingredients 2 whole wheat graham crackers (1 cracker sheet each) broken into large pieces 1 large ripe banana mashed ½ cup all-natural almond butter 2 Tbsp. unsweetened cocoa powder 4 scoops Chocolate Shakeology divided use ¾ cup part-skim ricotta cheese 1 scoop Vanilla Shakeology…
Are You Working Out Too Much?
You have good intentions. You think putting in hours of exercise is what you’re supposed to do. However you aren’t seeing the results you want so you get frustrated and train harder and longer. It’s natural to want to kick it up a notch. It’s a delicate balance, though. There are a few telltale signs that…
Sugar Sugar Everywhere!
Yogurt-Filled Cantaloupe Bowl 1/2 cantaloupe 6 ounces nonfat Greek yogurt 1 tablespoon fresh raspberries 1 tablespoon fresh blueberries 1 teaspoon raw pepita seeds Scoop out seeds from the center of your half cantaloupe. Fill the hole with six ounces of nonfat Greek yogurt. Add berries to the yogurt and sprinkle with pepita seeds. Use a…
Become An Ingredient Sleuth!
Today’s top “weight loss and diet” products are known for harboring potentially dangerous ingredients like fructose, maltodextrin, sucralose, soy and artificial flavors. I encourage you to check the labels on your shake. If you are consuming brands like ID Life, Herbalife, Advocare, 310, as well as any products found at GNC, you will find these…
Abs, Glutes and Attitude!
Would you like to participate in the first live work out ever on Beachbody On Demand? It's a member exclusive event: You can participate in the actual filming of "A Little Obsessed", the "sneak peek" one week prep version of 80 day program that releases this winter with Autumn Calabrese and the cast. We'll stream…
4 Reasons Why Heavy Cream Is Your Coffee’s BFF
“Cream” in your coffee? Are you using “Non Dairy Creamer”? Flavored oils and chemicals from Coffee Mate for example? Be careful. These things are loaded with trans fat, sugars, & other chemicals that can wreak havoc on your digestive system as well as your cells. GO ALL THE WAY BABY!! Use Organic, heavy cream! 1. You need…
Like Salivating Dogs, Our Appetite Hormones Are Trainable
They’re driven largely by our routines. They make us hungry when we expect to be hungry. If we have dinner every day promptly at 7, we can count on our Hunger Hormone Factory to start firing up around 6:30. Just like seeing or smelling food you enjoy can trigger tummy growls. Thus, you can use…
Clean Week with Andrea
My Seven Day Slay aka Clean Week is a 7-day introductory nutrition and fitness program that takes you through really simple lifestyle changes to help you eat better, start losing weight, and create new healthy habits. It’s the perfect introduction to see how this proven system that combines fitness, nutrition & support will…
Porcini Portobello Cauliflower Risotto
Try this easy, low carb Cauliflower “Risotto”. Perfect for a weeknight dinner or a cool evening when you are short on time. It’s gluten-free and grain free as well as vegetarian. Ingredients 16oz. bag riced cauliflower 1oz. bag dried Porcinis (follow package directions to rehydrate and save soaking liquid) 1 small onion, diced 4 cloves…
Chocolate Coconut Hemp “Oats”
Yield 4 servings Serving Size: 1/4th recipe Prep Time: 5 min Chill Time: 3 hours to overnight Ingredients: 1 (13.5oz can) full-fat coconut milk ½ cup hemp hearts ¼ cup chia seeds 1 scoop vegan chocolate protein powder 1 tablespoon cacao powder Stevia, to taste Pinch sea salt ½ teaspoon coconut extract (optional) 4 teaspoons…
Success Lies in Habits
My philosophy is that success lies in habits. Choices. Not regimented structure. Think proper portions. Swap outs. Think categories when it comes to food. Eat more from the veggie category and less from the simple carbohydrate category (as an example). I love this advice from Dr. Nadolsky, “Structured meal plans work for short term goals,…
Blueberry Scones
Love scones but dread the hit on your waistline? These are grain-free and very low in sugar! Enjoy! INGREDIENTS 2 cups almond flour 1/4 cup Swerve Sweetener 1/4 cup coconut flour 1 tbsp baking powder 1/4 tsp salt 2 large eggs 1/4 cup heavy whipping cream 1/2 tsp vanilla extract 3/4 cup fresh blueberries HOW TO: Preheat oven to 325F…
Oh No You Didn’t!!!
Oh yes I did!! Y’all know I’m not a fan of running right?! So I found something WAY better and more effective than running and guess what??? It’s kind of fun! Three weeks – meal plan included AND the BEST part?? The workouts are short and go by fast. What’s this secret sauce? SHIFT SHOP…
Organic Pediatrician Approved Shake for Kids!
Have you heard about the new, healthy smoothie that’s made for picky kids and pickier parents? It’s called Daily Sunshine, and I think you’re going to love it. This brand-new healthy smoothie is a delicious snack for kids that comes in two kid-friendly flavors. Plus, it’s made with organic fruits and vegetables.* But, if you’re…
LCHF Chocolate Chip Cookies
Ingredients 1/2 cup grass fed butter, softened (I use Kerrygold) 1/2 cup organic coconut sugar 1 tsp. Vanilla extract 1 egg + 1 egg white (pasture raised) 2 1/2 cups blanched almond flour 1/2 tsp baking soda 1/4 tsp Himalayan salt 1 cup unsweetened or semi-sweet chocolate chips Optional: chopped pecans, macadamia nuts or toasted…
Low Carb Bagels
Low Carb Bagels Ingredients 1 1/2 cups Almond Flour 1 tbsp Gluten-Free Baking Powder 2 1/2 cups shredded mozzarella 2 oz. cream cheese 2 large eggs, beaten Everything bagel seasoning Instructions Preheat the oven to 400 agrees F. Line a baking sheet with parchment paper. Stir together the Allman flour and baking powder. Set aside….
Jicama Avocado Salad with Cilantro Lime Dressing
Need a cool, crunchy salad for summer? Try this and you’ll be hooked! Did you know that Jicama is packed with inulin- a fiber that promotes gut health? Just a one cup serving provides half of the daily recommended amount of vitamin C and is low-glycemic & a great option for a LCHF lifestyle! Ingredients 1…
Coconut Oil Controversy!
I think Dr. Mark Hyman summarizes this beautifully! You decide! As for me and my family, we’ve done our homework and we know what’s best for our health.
Avocado Pesto!
Okay – you can go ahead and just say THANK YOU!!! Are you even kidding me??? Because THIS is addictive!! Who doesn’t love avocado and pesto?? But put them together on top of zucchini noodles and 💥 BAM 💥 – you’ve got yourself a sinfully delicious meal minus the heavy cream etc.!! Recipe inspired…
Peanut Butter vs. Almond Butter
Peanut butter is considered healthy by many in terms of the protein and fat content, but the problem is that it is very high in omega-6 fatty acids. We need to consume Omega 3 and Omega 6 fatty acids in a 1:4 ratio, but most Americans are consuming them in a 1:25 ratio due to…
Andrea’s Bone Broth
View this post on Instagram You asked so here it is! My Bad Ass Bone Broth recipe! All done in your slow cooker or stove top for at least 10 hours. Start this when you go to bed tonight and it will be ready in the morning. #healyourgut . . . . . . ….
Chewy Granola Cups
Chewy Granola Cups from Fixate: 1 cup dry old-fashioned rolled oats, gluten-free 1/2 cup dry quinoa, rinsed, not cooked 2 Tbsp. chia seeds 2 Tbsp. flaxseeds 1 tsp.ground cinnamon 1/2 tsp. sea salt (or Himalayan salt) 1/4 Cup all-natural almond butter 3 Tbsp. pure maple syrup (preferably dark amber) 1 large very ripe banana 1…
PiYO Meal Plan!
Below, you’ll find your calorie bracket and on the left, how many servings of each food group per WEEK. On the right, you see how many servings per DAY!
Bodypump 100 Track List!
What music will you be moving to on 14 January 14 2017? The #BODYPUMP100 tracklist is here @Reebok #Stronger https://t.co/UPyHMMaXkl pic.twitter.com/IlzoOtovfP — Les Mills (@LesMills) November 30, 2016
Exposing Intermittent Fasting
Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body’s ability to burn fat.
Double Dark Chocolate Almond Butter Muffins
I can’t even put into words how good these are! You can play around with this recipe. I’m thinking of trying Coconut Sugar for my next batch since it’s lower on the glycemic scale. Directions: Makes 12 regular muffins Preheat oven to 350f Ingredients: 2 large beaten eggs (room temp) 2 cups Almond Butter (Room…
Cheesy Cauliflower Breadsticks
If you’re looking for a sharable hors d’ oeuvre, football party snack or an after school snack for your kids, you can’t beat these!! Replacing the high-calorie, carb BOMG that IS the garlic breadstick with cauliflower is going to change your party hostess LIFE!
How to be a Weekend Warrior Princess!
The weekends can be a great time to kick back and relax but it can also be a time when you get a little off track on your nutrition and your fitness. Unfortunately I can tell you that I used to basically undo all my hard work that I put in during the week days…
Gooey Chocolate Mug Cake
My family and friends know how much I love and crave chocolate! So much so that I even ate dark chocolate everyday during my figure competition prep! I was seeking something besides just a square of dark chocolate last night so I whipped up this little creation! It satisfied the need for something sweet and…
Operation Skinny Jeans!
Admit it, you love it when the calendar says “Fall”!! You want to bring your your sweaters, boots, scarves, and those skinny jeans! Every year we start working on our “summer bodies”, but then October arrives and we start to dream of Pumpkin Spiced ERRRTTHING!!! Face it, the temptations are everywhere and one by one…
Chewy Coconut-Chocolate Chip Cookies
Enjoy Daphne Oz’s amazing cookies from her newest cookbook, The Happy Cook! Daphne teaches busy moms how to feel successful in the kitchen while making nutritious meals that don’t completely restrict fats, sugars etc. She’s my kinda cook! To quote Daphne: Baking is the best babysitter. I can’t tell you the number of times Philo…
Rocktober Fitness & Nutrition Challenge
Let’s head into November being “Thankful” we’re fit, right?! How could you NOT want to reach your Fit goals like these Happy Girls? We want to Invest in YOU! Do YOU want to be a healthier YOU?? Well, then come “Rock October” with us! Unless you live under a “Rock” you’ve seen the latest news on the Sugar…
Peanut Butter Chocolate Balls
You know when you’re just like craving that chocolatey, peanut butter deliciousness that is a Reese’s Peanut Butter Cup? Well, these chocolate peanut butter balls from FIXATE are your new go-to treat to satisfy that craving. RECIPE and container counts on FIXATE →
Choose Cows!
This kind of sums up my way of eating in a nutshell! Choose foods that were created by nature, not in a lab!!! And FAT is your friend! When eating a high fat, low-carb diet – butter is critical.
Clean Eating 101 Support Group
I really have found my life completely changed by clean eating and Beachbody workouts. It’s my intent to help you find your system of what works for you with your nutrition and fitness so that it is indeed a lifestyle and not a crash diet. I remember back to my first few weeks and even months…
Flourless Blueberry Muffins
Ingredients: 1 cup fresh blueberries 2 Eggs 2 tbsp. Honey 1/2 tsp. baking soda 1 cup almond butter 1 tsp. vanilla extract 1 tsp. apple cider vinegar 1 scoop Iso Pure Vanilla protein powder Directions: Preheat oven to 375 degrees F. Place all ingredients, except blueberries, into a blender or food processor. Blend until well…
Four Fitness Myths BUSTED!
Four Fitness Myths BUSTED!! C’mon – we are smarter than this…. MYTH 1. “You can burn BELLY FAT with this exercise…” FACT: If you want that ever-elusive six-pack, you have to decrease body fat and the biggest factor here is your diet! MYTH 2: “Walking 10,000 steps a day is the key to…
Vanilla Cake with Chocolate Frosting!
Fixate Vanilla Cake with Chocolate Frosting Serves 12 Prep Time 20 min. Cooking Time 30 min. Ingredients: Nonstick cooking spray 1 cup almond flour ½ cup coconut flour 2 tsp. baking powder, gluten-free ¼ tsp. sea salt ¾ cup unsalted organic grass-fed butter, divided use *see frosting 1 cup raw honey (or maple syrup), divided use 4 large eggs…
Light Lemon PoppySeed Muffins (Gluten Free)
Ingredients ½ cup butter / dairy-free butter substitute, softened ¼ cup cane sugar (sub for honey if desired) 2 eggs 1 teaspoon baking powder 1 teaspoon good vanilla extract 2 Tablespoons fresh lemon juice 1 small lemon, zested 1 cup gluten-free baking flour ¼ cup almond flour 2 Tablespoon unsweetened almond milk 2 teaspoons poppy seeds Instructions Preheat oven to 350…
Gluten-Free Banana Bread
Gluten-Free Banana Bread Total Time: 1 hr. 8 min. Prep Time: 20 min. Cooking Time: 48 min. Yield: 12 servings, 1 slice each Ingredients: 1¼ cups almond flour 1¼ cups gluten-free all-purpose flour 1¼ cups old-fashioned rolled oats, gluten-free ½ tsp. sea salt (or Himalayan salt) 2 tsp. baking soda ¾ tsp. baking powder ½…
People with issues…
☀️Good morning!! Feel free to use this as frequently as needed today!! Don’t let weirdos get you you down – politely show them the door from your life! #andreasadvice