Healthy Shepard’s Pie

Brrr it’s cold out!! Oh how it reminds me of my wonderful trip to Ireland when I was in College. This is where I had the most amazing Shepard’s Pie it was so yummy. Unfortunately what was so yummy was indulging and not on my usual eating habits list. Thats was my inspiration for creating this  healthier version that is carb free and taste amazing!!!!!! The men in the house did not even notice it was cauliflower. I enclosed some photos from my trip as well.

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Ingredients
1 bag frozen cauliflower
1 lb ground turkey breast meat or lean steak tips
1 bag of frozen mixed vegetables
Mrs. Dash Salt Free Seasoning I use the garlic herb kind
Low Sodium Worcestershire
Pepper
Salt
Fat Free Cheese
Milk (I use Fat Free)

Preheat oven to 350 degree’s

Cook your meat until cooked through (I usually season mine with Mrs. Dash and I also use 2 tbsp low sodium
Worcestershire sauce & pepper)

While the meat is cooking bring a pot of water to boil, once boiling add your bag of cauliflower and let cook

Once your meat is done cooking let the meat drain some and add the bag of vegetables to the pot you was cooking in to soak up the seasonings from the meat

While the cauliflower and veggies are cooking this is the time you take the meat and if you got lean steak tips you can cut them up smaller pieces, if needed. If not you can add all the meat back to the veggie mix to cook until they are cooked.

While the veggies and meat are cooking, take the what should be now cooked cauliflower and drain it.
Then add it to a large mixing bowl. Grab a hand masher and mash the cauliflower until you get as much as you can mashed, then you add some milk and I use 1 tbsp.smart butter and Mrs. Dash Garlic Seasoning and pepper to it , then get a hand beater and put on low until they are smooth like mashed potatoes (this also makes an amazing pizza crust)

I take a ramekin however many people you have I use one for each and I take the meat and veggie mix and pour inside to fill half up then I put some of the juice in the bottom of the pot as well to help add flavor, I then layer the mashed cauliflower on top and sprinkle with fat free cheese.

Then let the individual ramekin’s cook for about 10 min in the oven.
Pop them out and enjoy, a great compliment to this dish is a nice salad!

This meal is low carb and great and easy to make!

-Stephanie

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One of my favorite photos I took this while looking onto the Blarney Estate from the Blarney castle.

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Can you believe our first dinner was Diner inspired? We didn’t know where to go and was starving I topped my dinner off with  root beer float!

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Fiddler on the street in downtown Dublin Ireland

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In front of Blarney Castle where I kissed the Blarney Stone in Cork, Ireland.

Stephanie

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Femme Fitale Blog Feature

So honored to be featured by Diatta who is the amazing blogger on Femme Fitale. I could not figure out how to attach the link it wouldn’t let me so here is the interview!

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By Diatta
Stephanie Maguire in a bikini Before and After photo #transformationtuesday #weightloss

FFFC: Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

SM: My name is Stephanie Maguire. I am a 26 year old fit mom to a bubbly six year old boy. I have been in the fitness lifestyle since my teens and took it all the way to college where I graduated with a BS in Exercise Science. My hobbies include running 5k’s, working out, and doing yoga. I also like to paint and sing. I am currently on the verge of starting my own business to help others live a healthy & fit lifestyle, through custom personal training, boot camps and catered individual online fitness & eating plans. I am also training for my first bikini fitness competition.

FFFC: What sparked your weight-loss journey?

SM: I would say I’ve always had a spark in me to be fit. I have always been active and in the gym starting back in the days of my teens. Unfortunately I lost my spark while pregnant with my son where I gained 100 lbs by losing the love I had for myself and not living a healthy lifestyle. While being pregnant (I will not go into much detail) I was in a very bad place in life mentally, emotionally and physically due to a certain individual. And all that stress affected me in many ways, one being in weight. Once I got rid of the negative aspects in my life I was able to refocus on myself and my love for fitness was reignited.

FFFC: What were your beginning and current weight and/or measurements?

SM: Before I got pregnant I was at my smallest of 125 lbs. and 18% body fat. During the 9 month time span I gained 100 lbs and increased by body fat by 34%. I gained a whopping 40 of those pounds in as little as 3 months. I lost the weight in due time and got down to 135 lbs and 20% body fat. After 6 years of having my son I am currently 147 and 22% body fat and on the way to training for my first bikini competition.

I lost the weight little by little after having my son. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 22% in May 2012 the month that I graduated from Huntingdon.

FFFC: How long did it take for your weight-loss transformation from beginning to end?

SM: Honestly it took a while roughly a good year and I am glad it did because I did it the healthy way and have been able to maintain it because I did it that way. I lost the weight little by little after having my son. I was also in school full time so it was hard trying to balance and focus completely on losing weight while taking care of my son. & my studies. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 20% in May 2012. Since then I have maintained being a healthy weigh by living a healthy lifestyle and staying fit.

Stephanie Maguire of Maguire Fire headshot

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FFFC: What physical activities did you do during your journey?

SM: I developed a love for cardio (that’s crazy I know) I really enjoyed my morning runs it was a great way to clear my mind and focus on what I needed to do for the day, week etc. I would also run I some 5k’s here and there for good causes to keep me in the challenge mode. I looked forward to my dates as I would call it with the stair stepper, something about a good sweat. And of course I loved the weights and pushing myself by higher reps or adding more weight.

FFFC: How did your eating habits change?

SM: Luckily with me being a healthy person before my weight loss it wasn’t really a huge adjustment to changing my habits. I just had to decrease my intake and use what I learned about nutrition and actually read the labels and find out what I was putting into my body! I really learned how to listen and watch how body reacted to certain foods (sodium, bad carbs etc.) and slowly decreased those out of my eating habits.

FFFC: What’s typically on your menu for breakfast, lunch and dinner?

SM: Recipes for the following are on my social media pages J

Breakfast-I either have veggie infused egg white mini muffins or protein pancakes

Lunch – 4 oz of a lean meat (chicken/fish) with a salad or veggies

Dinner- Salt free herb crusted Salmon, paired with a sweet potato & asparagus

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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FFFC: What is your favorite fitness activity?

SM: My favorite fitness activity includes anything with my son. He loves to work out with me he even has his own little weights, we love to put on some gloves and practice some kick boxing, and he pushes me when we do burpees and jump squats he makes fitness even more fun, and I am glad I am instilling fitness in his life as a positive thing.

FFFC: What do you do now to maintain your physique?

SM: Oh I get this question so much. Along with making sure I at least get 30 min a day of physical activity and staying consistent with my eating. I honestly think I maintain my physique by giving myself a break and rewarding myself. If I didn’t cheat here and there I would most likely over indulge and get way off track. It’s all about finding a balance and creating a system you can follow daily.

FFFC: How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

SM: I avoid the bad stuff by making sure I have a weekly plan of my meals and keeping the bad stuff out of sight. My son has snacks which I would love to devour so I simply keep his snacks in a cabinet/drawer designated specifially for him, I tell myself if I take anything from the cabinet I am stealing from him. I don’t necessarly have a crazy sweet tooth I would rather have salty bad carbs. So I do have one cheat meal a week when I am not prepping for a competition. I honesty think its easier for me to sustain from bad food because I have learned through my education how they can effect you long term healthwise and that’s always in the back of my head. As far as sticking to being active I listen to my body if I feel like Im getting bored I switch it up somehow ( new running route, new type of exercise, new playlist of music etc.) this helps me keep going and not get bored. I also reward my self to keep going by little things like a mani/pedi, a new shirt, etc.

FFFC: What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

SM: Baby steps lead to big results, pick something you know that you know you need to eliminate out of your lifestyle and slowly ween yourself from it. Pick one thing to eliminate each week and replace it with something that will help (example: trade the coke for water or ice cream with yogurt) it will add up in time. Be persistent and patient your body wasn’t made in a day, week or a month, it will take time to get it to where you want. Also monitor your progress by how you feel, you won’t see results instantly but your body should feel it. Take progress photos & measurements sometimes that 2-3 lbs doesn’t show until you compare it to something prior.

FFFC: What do you think is the biggest misconception about this journey?

SM: The biggest misconception about this journey is that it’s not a journey. I think so many people think it is a quick process and once you’re done it’s over. The fitness world is now sadly what I call a “fad” it is full of quick weight loss programs, diets and pills to help you lose 10 lbs in 10 days. Those people that fall for that view on weightloss are missing the best part of being the best version of themselves. They don’t get to learn what is best for them individually because they are going by something that is designed for everyone. The journey is amazing if you are patient and the results stay with you ten times longer.

FFFC: Do you have any fitness inspirations? Who are they?

SM: I have several. My son is my first inspiration he inspires me to live a healthy lifestyle to where I know he will grow up learning the fundamentals to live a long healthy life. My second inspiration is my support system those who have followed me on my journey they inspire me to keep going. My fitness inspiration is Amanda Latona. I’ll be honest I didn’t know much about competing or who she as well as others were when I first started my journey. I remember when I first talked about competing and my competition coach told me I had the body (anatomy) to look like her, I went a Googled her & boy did that help push me. Since then I have followed her, and I have fallen in love (yes I said it) with her personality and how she promotes fitness to others. Plus we both have an obsession with anything PB+chocolate combo & some Ben and Jerry’s! Kelsey Byers is another fitness inspiration of mine because she teaches women to love your body and the baby step process of being patient. I have one more inspiration that is Bo Shin, I have yet to meet this Bama Beauty but I love how she promotes being healthy and not give in to the harsh stick figure body world that society has sadly fallen to.

FFFC: How can readers learn more about your transformation online (i.e. blog, Facebook, Tumblr, Twitter, etc.)?

SM: Facebook Page: http://www.facebook.com/maguirefirefitness

Instagram: MaguireFireFitness

Tumblr: smaguirefire

Twitter: @smaguirefire

WordPress: https://maguirefirefitnessnhealth.wordpress.com/

Blogspot: http://smaguirefirefitness.blogspot.com

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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Original Post found at: http://femmefitalefitclub.com/2015/01/featured-fitale-stephanie-maguire/

Healthy Turkey Chili

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When it’s cold outside I love a good bowl of warm chili, I swear it’s good for the soul.There’s nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, a bowl can be loaded with saturated fat and if you are not careful it can cost you. My turkey chili will be sure to satisfy without packing on the pounds.

Ingredients:
1 pound lean ground turkey
3 15-ounce cans red kidney beans, drained
3 14.5-ounce cans chopped tomatoes (try to find some with reduced sodium)
1 cup water
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.

Optional Toppings:
Top this dish with fat free, grated cheddar cheese, diced onion and fat free sour cream for extra flavor and protein without the fat.
grated cheddar cheese
diced onion
sour cream
Instructions:
Heat a large stockpot over medium heat until hot. Add ground turkey, and cook until browned.
Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for two hours.
Garnish with optional toppings if desired.
Nutrition Content (1 cup serving):

282 calories, 39 g carbohydrate, 20 g protein

Egg White Muffins

Everyone knows breakfast is the most important meal of the day! Eating breakfast helps boost that metabolism and gets it going to give you energy throughout the day. Unfortunately a lot of us skip breakfast due to those crazy hectic morning shuffle’s to get out the door. This leads to many situations you may wind up grabbing something either at a drive through,indulging in the office break room doughnuts/sugared up coffee, or pushing through until lunch to eat which results in going overboard and crashing around 3. I make these every Sunday put them in container in the fridge and before I head out the door I pop them in the microwave for a min or so and hit the road. They are healthy & fulfilling. I use strictly egg white’s and sometimes I don’t add any meat but you can do whatever you please. Just wanted to show you all a easier way to get a healthy nutritious meal during those crazy mornings. Enjoy!

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Egg white muffins. You can add any veggies you wish to these same goes for spices. This is a versatile meal that can be eaten on the go or at home. for breakfast, a snack lunch dinner, or before bed! Prehead oven to 350 degree make for 10-15 mins in muffin tray. Then let cool for about 5-10 mins before eating!

Ingredients
8 egg whites
8 oz turkey sausage crumbles cooked * patted dry just incase any residue
1 whole egg (optional)
1/2 cup chopped spinach
1/4 cup chopped red and green peppers (can use any veggies)
pinch of mrs.dash seasoning
3 tbsp salsa (if you like it that is)
Pepper (to your liking)
Instructions
Blend all ingredients in and spray muffin pan with EVO spray or any non stick cooking spray.

Pop in the oven at 350 for 10-15 min

Love in Fitness & Health,

Stephanie

preheat oven to 350 degrees and let cook for 10-15 minslet cool for about 10 mins before eating I loev mine with some salsa! Egg

Time for giving up….. Not!!!!

Don’t give in!!! Today is the day most new year resolutions are given up on. Fast food, take out services etc. see a jump in sales around this mark. It’s been roughly a month since the new year and by now people either don’t see major results or they are comfortable with what they have obtained. If you haven’t seen what results you wanted maybe you should re-evaluate what your currently doing or aim for a more realistic goal. If your comfortable with the work you’ve done ( give yourself a pat on the back ) just remember to not jump back into old habits or you’ll wind up back whee you started and sometimes worse! Here are some more tips to stick to your goals!

We always start a new project with the best of intentions, but it’s easy to quickly fall off the wagon. Life gets in the way or we lose that early rush of motivation, and slowly but surely we land back at square one. Whether you want to get more done each day, work out regularly, or shed a few pounds, these small changes will help you hit those major milestones.

1. Visualize yourself achieving it.
Big goals can feel overwhelming — especially if they require real lifestyle changes. There’s a plus side, though: You can be certain you’ll feel radically different (in a good way!) when you achieve them. Whenever your motivation wanes, visualize how accomplished you’ll feel when you reach the finish line.

2. Weigh now against later.
In the moment, it can be tempting to skip an early morning workout in favor of sleeping in, or dig into the chips and dip when you ought to eat a healthy meal. When you’re relying on pure willpower to do (or not do) something, try to consider how much long-term happiness you’ll get out of it. Compare that tempting, yet fleeting satisfaction to the success you’ve visualized (see number 1!), and suddenly it’s far less enticing.

3. Create accountability.
Try talking to a friend about what you need to do to accomplish your goals, then set a deadline and report back on your progress. For many people, it’s important to feel accountable to someone other than yourself — and you can create the same motivation through groups. Want to read more? Join a book club. Need to eat better? Create a healthy eating challenge with colleagues at work.

4. Make it smaller.
No matter what you want to achieve, it can probably be broken down into smaller pieces. Rather than summoning the motivation to work out, just push yourself to get up and put on your workout clothes. Instead of “cleaning the house,” pick up just a few misplaced items. Once you’ve started moving in the right direction, it’s easier to keep up the momentum, making it more likely that you’ll finish the task.

5. Give yourself a day off.
It may be counterintuitive, but you don’t have to commit every day of the week. The dread of doing something difficult (and failing) can be enough to prevent us from even starting. If you’ve got something tough to get done, know that you can give yourself an occasional “get out of jail free” card. A cheat day or meal can be restorative and give you the R&R you need to keep going — as long as you clearly define the start and end and keep them on lock.

6. Take your brain out of it.
Make like Nike and “just do it.” OK, we know sometimes that’s easier said than done, but there are plenty of positive things you do each day without even thinking about them (whether that’s opting for whole wheat over white bread, taking the stairs, or putting on sunscreen). Rather than considering your goal something “extra” you have to add to your day, consider it an integral part of your lifestyle and completely non-optional. And consider this: If you do something daily, it’ll become habit far more quickly than if you do it just a few times a week.

7. Surround yourself with success.
The company we keep can have a huge impact on how we feel and how we spend our time. If you want to accomplish something, surround yourself with people who are working toward (or have accomplished) that same goal. Use their achievements as your motivation, and let the positive vibes sink in.

8. Look back.
It’s easy to get lost in the slog of a major project. Take some time whenever you’re feeling down to look back at how far you’ve come. Try journaling or snapping pics to document your successes. You’ll be grateful when you can look back and recall exactly how you looked or felt then versus now.

9. Prep for success.
Research suggests that the brain can essentially “run out” of patience or self-control, making it important to eliminate opportunities for slip ups. So instead of trusting future-you to do the right thing, make tough choices easier by prepping for them when you’re already feeling motivated. For example, plan your workouts or meals for the week on Sunday afternoon after a weekend of R&R instead of just hoping you’ll make healthy choices after a tough day at the office.

10. Know that you can do it.
While self-control can be depleted, researchers have also found that effect can be counteracted by simply believing that you have the self-control to accomplish your goals. So whenever you feel you “can’t say no” to those brownies, remember that if you think you can, you can!

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