Navigation Menu+

Fat, Slow & Moody Blog

Healthy Meatloaf Muffins

Posted by on 4:20 pm in Krystal, Nutrition | 0 comments

Healthy Meatloaf Muffins

I recently came across Jamie Eason’s recipe of “Turkey Meatloaf Muffins” and I decided to try them out, but with my own twist and liking! They are so YUMMY, quick and easy to make – plus my kids love them (we all want our kids to LIKE healthy foods, right?!) Just make them at the beginning of the week – they are great to just grab and go if you are in a rush – PLUS I recently took one and crumbled it on top of my salad and made a wrap with it! Ingredients: 2 lbs ground turkey, lean beef or chicken 2 eggs 1 cup of Gluten Free Oats 1/2 tsp ground cumin 1/2 tsp dried thyme 2 tsp dry yellow mustard 2 tsp black pepper 3 tbsp liquid aminos 2 tsp chipotle pepper spice (we could only find this at Whole Foods) 2 tbsp minced garlic 2 tbsp minced ginger (just trust me) himalayan salt to taste 2 celery stalks, finely chopped (approx 1 cup) 1 small onion, finely chopped (approx 1 cup) Directions: 1. Preheat oven to 375 degrees. 2. Line baking sheet with foil or spray muffin pan with Canola Oil or Olive Oil. 3. Mix all the ingredients together in a large bowl. 4. Roll the mixture into balls & place on your baking sheet or in your muffin tin. 5. Bake for 40 minutes (This may vary depending on your oven). Makes 12 muffins Serving size: Men: 4 muffins Women: 2 muffins Calories: 80 Fat: 2g Carbs: 4g Protein: 11g   Share...

read more

Gluten Free Hot n’ Sour Soup

Posted by on 6:03 pm in BeachBody, Dinner, Krystal, Lunch, Nutrition | 0 comments

Gluten Free Hot n’ Sour Soup

I realized today that my international cooking skills are WAYYY better than anything else — kinda makes me giggle — But if I am keeping it real, honestly it would be hard to mess up a lot of these recipes.. I am NOT a Betty Crocker and the kitchen is not my strong suit… So if I can do this — YOU can definitely do it 😀 Anyway, back on topic so you can get the details on this amazing recipe! I first read up on Hot n’ Sour recipes on Pinterest and then ran across one on RasaMalaysia.com — unfortunately it wasn’t gluten free and contained corn starch, so I needed to make some adjustments! I did… and it came out BOMB-TASTIC! My hubby, who has traveled the world and eaten some of the best foods, LOVED it! Like I said, its gluten free, non-GMO, no MSG’s and full of so much flavor! Ingredients: 2 tbsp unmodified potato starch (i use Bob’s Red Mill) + 3 tbsp water 16oz organic chicken or vegetable broth 1.5 cups of water 6oz of white mushrooms, sliced 3oz green onion, chopped 4 tbsp liquid amminos 1 tbsp rice wine vinegar 1 tbsp apple cider vinegar black pepper to taste pinch red pepper flakes 1 egg, beaten ***Optional*** Tofu, cut into strips — I did not do this Add the potato starch and water together, stir together. Set to the side. Pour the chicken or vegetable broth and water into a medium-sized soup pot on medium heat. Bring it to boil. Add the white mushrooms and green onions, cook for 2 minutes. Add the liquid amminos, vinegars, red pepper flakes, and black pepper. Stir to combine well. Add in the potato starch mixture, stir continuously to thicken the soup. Turn off the heat. Swirl the beaten eggs into the soup, count to 10, and then use a pair of chopsticks to stir in a clockwise direction. This will form the silken egg threads in the soup. If you want more or less heat, add more or less red pepper flakes! Share...

read more

Healthy Slow Cook Korean BBQ

Posted by on 8:56 pm in Dinner, Krystal, Lunch, Nutrition | 0 comments

Healthy Slow Cook Korean BBQ

I LOVE Korean food!!! I have since I was 9 years old, visited my first authentic Korean restaurant, had a signature dish called “bulgogi” — which is literally super delicious, tender, flavorful meat grilled to perfection (sometimes on the table right in front of you)! But once I was diagnosed with Celiac disease and started caring how the insides of my body functioned, my beloved Bulgogi became a sweet memory…. UNTIL TODAY! I have seen several Korean bbq recipes, in which many sound A-M-A-Z-I-N-G, until I read the ingredients and realize it’s not gluten free and then I see the calorie count and see my ass growing just by reading.. Believe me, after you try these you won’t want to share.. And might go back for seconds!! So here it is: Ingredients: 5lbs beef short ribs (it seems like a lot, but once you trim the fat its less) 4 tbsp sesame oil 3/4 cup rice wine vinegar 1 cup liquid aminos 8 cloves of garlic, minced 2 inches fresh ginger, minced 3/4 cup raw coconut sugar 1/4 cup brown sugar  (or if you don’t want to use brown sugar, use coconut sugar) 2 tsp red pepper flakes Mix garlic, ginger, liquid aminos, sugar, rice vinegar, sesame oil, and red pepper flakes. Place ribs in a greased crockpot and pour sauce over ribs. Turn crock pot on low heat. Cover with a lid and cook for 6-7 hours, moving the ribs around 2 or 3 times so that they all get a turn being immersed in the sauce. When the time is up and meat is fork tender, remove meat from pot, discard bones. Once meat is cool to touch, pull apart with your fingers or with 2 forks. Pour the meat back into the slow cooker with the sauce. I put these on gluten free corn tortillas, topped with an Asian slaw. You can also eat these in lettuce cups/wraps. ENJOY!!!💜 Share...

read more

Cranberry Tuna Salad

Posted by on 2:23 pm in Krystal | 0 comments

Cranberry Tuna Salad

Whole Foods makes a cranberry tuna salad that is so good… Like I could eat it everyday and every meal… BUT, I don’t feel like spending that much money for a small container AND for people who need a healthier/skinnier and egg/dairy free option… I thought I’d make my own version! My friend is over and she rooms bite and LOVED IT! I could get my hubby to take a bite, he extremely dislikes tuna!! The mayo I used is gluten, dairy, egg, lactose, soy, cholesterol FREE! Plus it’s kosher, non-gmo! RECIPE: – 1 can white albacore tuna – 2 tablespoons natural mayo – juice of 1 fresh lemon – 2 tablespoons of finely chopped yellow onion – 1 tsp coconut sugar – 1 tablespoon dried cranberries, chopped – himalayan salt (to taste) DIRECTIONS: 1) Combine mayo, lemon, coconut sugar, onion, salt 2) Drain tuna and mix all together. 3) Chill and serve. Share...

read more

Healthier, Gluten Free Orange Chicken

Posted by on 9:03 pm in BeachBody, Krystal, Nutrition | 2 comments

Healthier, Gluten Free Orange Chicken

Do you LOVE Chinese food, specifically orange chicken? But you know that calories, sugar, fat and carbs would make you cringe the next day… Yeah thats me… OR the fact before I was celiac and before I started this whole eating healthy thing, my “fat food” was Panda Express: 2 servings of Orange Chicken and fried rice… hmmmmm — no wonder I was overweight for so long… thats 1200 calories right there! MY recipe packs all of the amazing sweet, (Spicy if you like) and savory orange flavor of the restaurant-style, but with only a fraction of the calories and fat. PLUS naturally sweetened with honey.  And I serve mine over quinoa — you can do brown rice if you would like  And it can be made in just 20 minutes from start to finish. Ready for my recipe? You SHOULD be… its phenomenal and its husband and kid approved! — Thats a MUST in my household! I dont fry my chicken — this saves you a ton of time, unnecessary calories and fat! I “saute” the chicken until its golden brown, and then with this badass sauce on top — you won’t even notice the chicken isn’t fried!! I started by cutting up the all natural, organic chicken breasts into cubes and lightly seasoned with fresh ground pepper and himalayan salt on top. I then whipped up the sauce — which couldnt be any easier, simple and no way to mess up! Ingredients and Directions below:     ORANGE CHICKEN INGREDIENTS: 4 lb. boneless, skinless chicken breasts, cut into bite-sized pieces salt and pepper 2 Tbsp. coconut oil orange chicken sauce (ingredients below) toppings (optional): thinly-sliced green onions, toasted sesame seeds, orange zest ORANGE CHICKEN SAUCE INGREDIENTS: 3 cloves garlic, minced 1/2 cup orange juice – about 3 oranges 1/2 cup honey 1/3 cup liquid aminos 1/4 cup rice wine vinegar 4 Tbsp. coconut flour 1/2 tsp. ground ginger 1/2 tsp. ground pepper zest of one orange pinch of crushed red pepper flakes (OPTIONAL: QUINOA INGREDIENTS) 1 cup dry quinoa 2 cups chicken broth DIRECTIONS: TO MAKE THE ORANGE CHICKEN: Season chicken with salt and pepper. Heat oil in a large saute pan over medium-high heat. Add chicken and saute for about 4-6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through. Pour in the orange chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. If the sauce isn’t as thick as you prefer, add more coconut flour. Remove from heat and serve immediately over quinoa or rice. Garnish with green onions, sesame seeds and additional orange zest. TO MAKE THE ORANGE CHICKEN SAUCE: Whisk all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2-4 tablespoons of honey. Share...

read more

Kick Ass {HEALTHY} Slow Cook Chili

Posted by on 7:41 pm in BeachBody, Exercise, Krystal, Nutrition | 7 comments

Kick Ass {HEALTHY} Slow Cook Chili

It has been COLD in Texas the past few days (go ahead northern states, you can laugh at our .025 of snow lol) — but this southern blood has been nuzzled with my heating blanket since Sunday night! There is just something about a big pot of chili that warms the spirit and belly… so I started making my own healthy, 21 day fix approved chili recipe! If you have no clue what the 21 Day Fix is, no worries — its just a simplified nutrition plan that’s based on portion control/moderation vs. counting dreadful calories all day everyday – who has time for that?? My kids were IN LOVE with this chili, I omitted the jalapeños so it wouldn’t be too spicy and my HUSBAND (so crazy saying that now) loved it so much he ate it last night, for lunch and then for dinner again! My first meal as a wifey didn’t bomb – whew! So here is the recipe: 3 tablespoons coconut oil 1 red onion, chopped 1 medium red bell pepper, diced 3 medium garlic cloves, finely chopped 1/4 cup chili powder 1 tablespoon ground cumin 2 pounds lean (93%) ground beef — or use ground turkey/ground chicken Himalayan salt to taste 1 (28-ounce) can roasted diced tomatoes 1 (14-ounce) can tomato sauce 2 (15-ounce) cans kidney beans, drained and rinsed 1/4 cup coarsely chopped pickled jalapeños or green chiles, drained (optional) Instructions: — Heat oil in a large frying pan over medium heat. Add the onions, garlic and bell pepper, season with salt, and cook, stirring occasionally, until softened, about 8 minutes. — Add the chili powder and cumin, stir to coat the vegetables, and cook until fragrant, about 1 minute. Add the ground beef and measured salt and cook, breaking the meat into small pieces with a wooden spoon, until the beef is no longer pink, about 7 minutes. — Transfer the mixture to the slow cooker, add the diced tomatoes and their juices, tomato sauce, and beans, and stir to combine. Cover and cook until the chili thickens and the flavors meld, about 8 hours on low or 6 hours on high. — OPTIONAL STEP: Stir in the jalapeños or green chiles. Taste and season with salt as needed, and serve with the cheese, scallions, and/or plain greek yogurt. 1 serving = 2 cups!   ENJOY! XO – Krys Share...

read more

HEALTHY Thai Shrimp Soup

Posted by on 10:15 pm in BeachBody, Exercise, Krystal, Nutrition | 2 comments

HEALTHY Thai Shrimp Soup

Do you ever have one of those days where you just don’t want to spend FOREVER in the kitchen, but you know your family is sitting there with the Jeopardy theme song playing in the background, waiting for something to magically appear on the kitchen table… ???? Yet, you’re supposed to be eating healthier so ordering in or going out to dinner is just not an option… Mom’s, can you relate??? This recipe below is definitely an absolute favorite in my house… I will be bulk cooking and freezing! My kids and fiancé have NO CLUE its healthy, low sodium, gluten free and 100% 21 Day Fix approved!! I ate mine as a soup because I am doing the 21DF — but if you have little ones or a hubby that needs more than just a soup for dinner, I ladled their soup over plain brown rice — and they gulped it down! RECIPE: Serves 4 and only took 30 minutes to make from prep to table! – 1lb shrimp (shelled, deveined and tail off) – 1/2 white onion, chopped – 1 tsp coconut oil – 4 cloves of garlic, chopped – 2 cups sliced mushrooms – 15 cherry tomatoes, sliced in half – 1 tbsp of honey – 3 cups low sodium vegetable stock – 1 cup of water – 1 tsp liquid aminos – fresh juice from 1 lime – Himalayan salt and pepper to taste – cilantro (optional) 1. In a medium sauté pan, heat oil over medium heat. Add chopped garlic and onions, sauté until tender, stirring often for about 5 minutes. 2. Add in mushrooms and sauté for another 3-4 minutes. 3. Add in tomatoes, honey, salt, liquid aminos and pepper to the pan and sauté with the mushrooms, onion, garlic mixture for another 2-3 minutes. 4. Add in shrimp and pan cook for about 8 minutes. 5. Add the vegetable stock, water and lime juice and bring to a boil. Let simmer for 3-5 minutes. Add more salt and pepper if needed. 6. Top with fresh cilantro and even add crushed red pepper or chili flakes for some heat! 7. Enjoy! 1 reds 2 greens 1 tsp Share...

read more

21 Day Fix EXTREME Shopping List

Posted by on 9:50 pm in BeachBody, Before and After, Exercise, Krystal, Nutrition | 0 comments

21 Day Fix EXTREME Shopping List

The shopping list for 21 Day Fix Extreme was slightly adjusted compared to the original 21 Day Fix. Extreme is about results and shredding down, so there are not “treats” like wine and chocolate allowed (damn!) The original Fix allowed this! Here is the shopping list of allowed foods:   As you can see, there are a few foods/ingredients that Autumn allows on the Fix Extreme, but they are avoided on Autumns personal meal plan. So my advice, indulge lightly 😉 I am so excited to start this plan with my new group of ladies on Monday… Stay tuned for the results!!! XO – Krys Share...

read more

21 Day Fix EXTREME

Posted by on 8:36 pm in BeachBody, Before and After, Exercise, Krystal, Nutrition | 0 comments

21 Day Fix EXTREME

Did you hear the awesome news? 21 Day Fix Extreme is NOW available! Last year when 21 Day Fix originally released, it sold out 3 times!!! I can’t rave enough over this program… I have never seen so many amazing results and results THAT STICK because of this program! If you are unsure of what I’m talking about — it is literally the most simplified program. Its simplified nutrition/eating plan and its simplified workouts! It is proven to work… I hosted a group of ladies last year that within 21 days they had lost combined total of 70 pounds! So whats the difference between the two programs?? See below: This program is for those who are looking to go EXTREME with your fitness and nutrition. There are no cheats in this program. The wine and red wine you were allowed to eat/drink on the original 21 Day Fix are no longer allowed. But, like Autumn says this is for those that want to see insane results in 21 days. Almost every training day has weights that are included. Even on the pilates days! Jenna’s 21 day fix extreme results   Are you still wondering if this is the program for you? If you are a 21 day fix graduate, like extreme fitness programs like Insanity, P90x, Insanity Max 30 –  then yes!! This is going to be right up your alley!! If you are just getting started on your health and fitness journey and really want to learn the nutrition piece then the original 21 Day Fix is your program. It has a great modifier and the program has incredible results with TONS of FOOD too!! It is my favorite program that I love for my clients to use. Listen to what Autumn had to say about the program at our recent Super Saturday in Pittsburgh. XO – Krys Share...

read more

My Wedding Day Prep!

Posted by on 9:51 am in Krystal | 0 comments

My Wedding Day Prep!

Hey friends!!! I am so excited to be marrying my best friend next month… It has literally snuck up on me… It doesn’t seem like I’ve already been engaged almost a year, but in about 30 days, I will be Mrs. Karmatz! I have been doing some serious prepping, so that my skin, hair, nails and body are picture and wedding dress ready! I have been switching between doing Insanity Max 30 and my own Interval workouts for my workouts and as far as nutrition, I’ve cut my dining out and processed sugars in half!!!! I’ve been eating a more Paleo style of diet.. But not 100% – it just works for my lifestyle and I am celiac and hypothyroid, so it definitely helps. Plus following the 21 Day Fix portion control meal guide, I am golden!!! I’ve gone from eating every 2-3 hours to now doing Interval Fasting… So I eat the same amount of calories a day, but they are in 3 bigger meals and 1 snack.. I go about 6 hours between eating! This has started changing my body composition drastically! I didn’t realize this is how my body would react, because everything I have learned over the past couple of years tells me to stay away from that! But it’s working, so I’m sticking with it!! Between those workouts and my eating style — I’ve lost fat and started leaning out more!!! Plus I’m feeling great! As for my face… Monthly hydro facials and dermaplaning is a MUST! Plus getting my eyebrows sculpted and trained to grow a certain way (yes I had to let them just grow for a couple of months so I could get them shaped just right.) The skincare line and products I’m using is Lytera. And I LOVE IT! My skin feels so clean and bright! And I’m not breaking out or have dry skin anymore. It’s medical grade.. So it’s good stuff! I do the facials & dermaplane so that my skin will be smooth and even for my makeup application. Another thing I have started.. Well, stopped doing, is wearing makeup everyday! I might apply makeup once a week now and it’s very light and I ALWAYS ALWAYS ALWAYS use a makeup remover at night, along with my Lytera face wash! I don’t want any cystic acne bumps or marks on my face anytime before the big day! My my hair is faux mermaid red, so it’s a MUST that I take care and preserve my color! I only wash my hair 3x a week, with cold water and Kevin Murphy shampoo and conditioner. I also only blowdry 1x per week and have slowed down on the curling iron and never really straighten my hair anymore. Plus I use a leave in conditioner on the ends! I want soft, silky, manageable hair on the big day! My nails and skin have been getting lots of love from exfoliating and moisturizing! Coconut oil on my cuticals and anti-aging extra moisturizing Olay body lotion! So theres my wedding day fitness, nutrition and beauty regimen! I don’t expect perfection… But I want to look and feel my absolute best on February 21st! I don’t want to regret not taking better care of myself on the day I get to shine! Share...

read more

Pin It on Pinterest