Fuel the Fire

Emotions can send you on a rollercoaster! If we are used to trying to suppress our emotions, it can be quite difficult to finally face them. There comes a point where we realize we that turning to food for comfort is not serving us well.... I challenge you to start taking notice of patterns surrounding these episodes of emotional eating by writing out these two questions when you feel the urge to emotionally eat! Stop & think about the HOW & the WHY? How will eating this food make me feel Why am I turning to this particular food? Start to become more aware of yourself & your environment when these emotions arise. Let yourself feel your anger, anxiety, sadness, happiness, stress or frustration. Seek out alternative activities to manage the emotions & feelings you’re experiencing. You have the power within you to take back control. #emotions #eating #emotionaleating #emotion #takecontrol #makechanges #havefaith #powerful #empowerment

About last weekend... One of the most common things we hear is I do so well during the week, but I ruin my progress with the weekends. We’re here to save you from this cycle! Here are some things to consider:... You may be restricting too much during the week. This will cause you to binge on things that you label as bad. Meal prep healthy meals during the week that you genuinely enjoy. And if you get a hankering for something, allow yourself to have it & just focus on eating the optimal portion! Stop feeling guilty for eating yummy things. Weekends lack structure and we aren’t prepared for being on the go. We miss meals then justify over-eating later. Have a plan! Prep parts of meals, or at least make time for cooking when needed. Have to-go snacks handy in case you’re out of the house longer than anticipated, or are rushing around. We ignore what our bodies are trying to tell us. We don’t drink water, we don’t eat veggies, and take in lots of processed foods. You can eat out and find things that have healthy components & ALSO taste like a delicious treat. You’ll feel better physically and you’ll be proud of yourself! #supportsmallbusiness #supportlocal #smallbusiness #smallbusinessowner #supportlocalbusiness #bibimbap #koreanbbq #porkbelly #pork #bowl #yum #yummy #yummyfood

FUEL THE FIRE GARDEN!? Oh yes, the rumors are true! Are you interested in learning how EASY AND MONEY-SAVING gardening is?! Come join us for our free Charity Event this Saturday! Not only do you get a free workout, free yoga class, and free food, you also get to see a lesson on gardening & composting!... We hope to use the veggies we grow in our meal prep classes! And our fire fam will also get some of the extras we grow. What veggies do you guys wanna see in our garden?! Comment below #veggies #garden #gardening #gardenlife #plants #health #healthy #organic #allentown #lehighvalley #community #greens #summer #fam

Join us for our donation-based community wellness event on Saturday, April 17th! a workout to feel powerful yoga to revitalize yourself potluck to treat yoselffff ... & SPECIAL BONUS: Our awesome intern @tristan0724 will be holding a presentation on reducing your carbon footprint through composting! All proceeds will be donated to Second Harvest Food Bank, an organization that distributes food, provides nutrition education, advocates to end hunger, and promotes food justice for the Lehigh Valley and Northeast Pennsylvania. For every $1 donated, this organization can provide 6 meals to families that need them the most! Let’s have some fun!! #allentown #lehighValley #wellness #community #shfblv #charity #donate #lehighvalleypa #foodbank #thankful #610 #local #compost #savetheplanet

Cherry Almond Blossoms *No, I did not healthify this recipe* I made these bad girls the good ol’ fashioned way, with butter & sugar & white flour.... These cookies came be be about 166 calories each! The point of this post is to remind you that YES you are allowed to eat the Christmas cookies. You’re allowed to have things that aren’t deemed healthy. You’re allowed to ENJOY food. Eat the cookie. Don’t be ashamed. Just be mindful

It’s never too late for pumpkin stuff, amirite?! PUMPKIN ROLL Ingredients:... FOR THE CAKE ROLL:-3/4 cup flour (we used gluten free)-1 cup monk fruit sugar (alternative sweetener)-3/4 teaspoon salt-1 teaspoon baking soda-3/4 teaspoon cinnamon-3 eggs-2/3 cup canned pumpkin FOR THE FILLING:-4 ounces cream cheese, room temp -4oz Greek yogurt-1 tablespoon butter, melted-1 teaspoon vanilla-1 cup powdered sugar (we kept this sugar real ) Directions: Preheat the oven to 350F. Grease a 15 X 10-inch jelly roll pan. Cut parchment paper to fit the bottom of the pan and leave an inch overhang on each of the short ends of the pan. Lightly grease the parchment paper and sides of the jelly roll pan. In a medium mixing bowl, combine the flour, monk fruit, salt, baking soda, and cinnamon. Whisk to combine. Add the eggs and canned pumpkin and whisk until smooth. Once mixed, pour the mixture over the parchment paper. Bake for 16-18 minutes, until the edges pull away from the sides of the pan and center is done. Lay a large tea towel on the counter top (it is best to use a thin towel without any texture a tea towel or similar towel works best). Starting at one of the short ends, spread a thick dusting of powdered sugar all over the towel. When the cake comes out of the oven, turn the pan upside down on the powdered sugar-laden towel so the parchment paper is on the top. It is best to turn it out right on the short edge of the towel. Peel off the parchment paper. Starting at the short end near the edge, roll the pumpkin cake up with the towel to cool. While the roll is cooling, make the filling. Using a hand or stand mixer, whip the cream cheese, Greek yogurt, butter, vanilla, and powdered sugar together until it is light and creamy. Once the roll is cool, unroll and with an offset spatula, carefully spread the filling in an even layer over the cake. Roll it up without the towel and wrap tightly in plastic. Refrigerate for about an hour before serving. Makes 8 rolls! Nutrition per roll: Calories: 189 Carbs: 29g Protein: 6g Fat: 5g

Winter meal prep class Menu THANK YOU to everyone that has been a part of this fun, new part of Fuel the Fire! We absolutely LOVE doing these classes with you all :) Our charity for the fall was @familypromiselehighvalley Every time you bring your own Tupperware with you, we donate $4 to a charity picked by a fire fam member ... We are open to suggestions for classes & charities! WE LOVE YOUR FEEDBACK

Gnocchi Bolognese Catherine & I think we out-do ourselves every week. And I’m going to say that the class attendees agree ... -1 pound 95% lean ground beef -2 16oz packages gnocchi -28oz canned tomatoes in puree -3 tbsp tomato paste -2 tablespoons olive oil -1 cup milk -1.5 tbsp beef broth concentrate -1 Tbsp Worcestershire sauce -1 onion, finely chopped -3 carrots, finely chopped or grated -2 cloves garlic, minced -2 tablespoons parsley -salt, pepper, oregano 1. Heat 2 tbsp olive oil in a skillet over medium-high heat. Add the onion and carrot and cook, stirring occasionally, until softened (5 min). Add the garlic and cook until softened (1 min). Add the beef, 1/2 teaspoon salt and a few grinds of pepper and cook, stirring occasionally, until no longer pink (4 min). Add the tomatoes with their juices, tomato paste, milk, beef broth concentrate, Worcestershire sauce, oregano, 1/4 teaspoon salt and a few grinds of pepper. Bring to a boil, then reduce the heat to a simmer and cook until the sauce thickens (15-20 min). 2. Meanwhile, bring a large pot of salted water to a boil. Add the gnocchi and cook as the label directs. Reserve 1/4 cup gnocchi water, then drain the rest. 3. Combine the gnocchi and sauce mixture. Separate into 5 containers. Top each serving with parsley. Makes 5 servings Calories: 500 Protein: 32g Carbs: 67g Fat: 12g #pasta #gnocchi #italian #culture #authentic #mealprep #lunch #dinner #sauce #saucy See more

Eat More Peanuts in November!

Bacon Cheeseburger Casserole This was a sold-out meal prep class, so you know it’s good ;) We even had some superstar kids join the cooking, too!... Ingredients: 1/2 pound 95% lean ground beef 1 onion, diced 2 cloves of garlic, minced 2 tbsp tomato paste 1 tbsp Worcestershire sauce 2 cups beef broth 8oz pasta 2 cups cheddar cheese 1/3 cup light sour cream 1 tbsp mustard 5 slices of bacon 10 pickle spears (or pickle chips) chopped parsley, to garnish 1 cup cherry tomatoes, to top 1. In a large pot over medium heat, cook and crumble the ground beef along with the onions & garlic. 2. Add the Worcestershire sauce and the tomato paste and stir until well-combined. 3. Add the beef broth and the uncooked macaroni, stir to combine. Bring to a gentle simmer over medium or medium/low. 4. Cover the pot and heat for 4 minutes. Uncover, stir briefly, replace the cover, and heat for 4 more minutes. 5. Reduce the heat & stir in the mustard, sour cream and cheese until melted. 6. Cook bacon until crispy. Crumble, then stir in (along with the bacon fat). 7. Top with pickles, parsley and cherry tomatoes. Makes 5 servings! Per serving: Calories: 476 Fat: 23g Carbs: 38g Protein: 32g

CHECK THIS OUT!!! Habitat Lehigh Valley's Raise the Roof Virtual Fundraiser will have previews starting November 9th! Register NOW for FREE! Check out some amaz...ing local artists and small businesses who are offering experiences and one-of-a kind auction items! #supportlocal #HabitatLV #RaisetheRoofLV2020 DJ Code Freeze Craig Werkheiser Just Ordinary Photography Widzins Photography Action Karate Oak & Iron, LLC Sweat Like A Girl Water and Rock Studio - Goat Yoga Fuel the Fire barre3 Empower Nutrition & Wellness Body Elite Creative Closets Ltd.

Turkey & Spaghetti Squash We had a few people dig into their meal prep last night & they can concur that it’s a good one ;) Ingredients:... 1 lb lean ground turkey 2 lean turkey sausage links 3 lb spaghetti squash 1 24 oz jar flavored pasta sauce 1 can of peas 1 medium onion, diced 1 medium red bell pepper, chopped 1 Tbsp olive oil 2 cloves garlic, minced 1/2 cup parmesan cheese salt, pepper & red pepper flakes (optional) Directions: Cut Spaghetti squash in half. Add 1 cup of water to instant pot and place spaghetti squash in the instant pot on a metal rack. Cook on high pressure for 7 minuets. Cool slightly and shred squash into spaghetti with a fork. Heat olive oil in a large sauté pan over medium-high heat. Add bell pepper, onion, and garlic. Sauté. Add ground turkey and sausage (casings removed) cook until browned. Season with salt and pepper. Add pasta sauce, stir, and bring to a boil, then remove from heat. Evenly distribute the spaghetti squash, peas, turkey sauce mixture, and parmesan cheese into your meal prep containers. Makes 5 servings- Nutrition Facts per serving: 457 calories 19g fat 37g carbs 37g protein

4-Ingredient Cookies I was actually SHOCKED how well these came out! I won’t deny, I was worried that the protein powder would make it taste weird or it wouldn’t be sweet enough. But they were perffffff Ingredients:... 2 bananas 2 scoops protein powder 1.5 cups oats 1/4 cup chocolate chips Mash it all together & form into 14 cookies Bake for 15 min at 350 Per cookie- Calories: 75 Carbs: 12g Fat: 2g Protein: 3g See more

Butternut Squash Fritters! Ingredients: 1 small butternut squash (1.5 lbs)... 2 eggs 1/2 cup flour 2 tbsp oil (or duck fat) Chives to top salt, pepper, thyme, turmeric Directions: Peel the butternut squash & grate with a cheese grater. In a bowl, mix together the grated squash, eggs, flour, and seasonings. Heat 1 Tbsp of oil on a large, flat pan. Plop 9 fritters on the pan (half the mix) and press flat with a spoon. Cook fritters for 3-5 minutes each side, until lightly browned. Then, round two with another Tbsp of oil and the other half of the mix! I made a simple greek yogurt dip for it! Just Greek yogurt mixed with onion powder, garlic powder and a pinch of salt! Makes 18 fritters Nutrition per fritter: Calories: 60 Fat: 2g Carbs: 7g Protein: 1.5g See more

Who doesn’t love some baked ziti babyyyyy! Baked with friends in class & extra love You know we love our n00dz here ;) Ingredients... 1 Box Banza Ziti 16oz Raw 93% Lean Ground Turkey 1 15oz Can Tomato Sauce 2 Cups Canned Tomatoes 1.5 Cup Part Skim Ricotta 1 Cup Part Skim Mozzarella 1 Tbsp Olive Oil 2 Cloves Garlic 1/4 Cup Fresh Basil Salt + Pepper to Taste Directions: 1Preheat oven to 350. 2Bring a pot of water to a boil. Boil ziti until al dente (8-9min). 3While pasta is cooking, heat olive oil in a separate pan. Brown the turkey (season with salt + pepper) until completely cooked + set aside. 4In a mixing bowl, mix together 1 cup of mozzarella, ricotta, basil, salt + pepper. 5Toss the cooked ziti with the cheese mixture. 6Stir in ground turkey, tomatoes + spices to pasta/cheese mixture. Pour mixture into 9x13 baking dish. 7Sprinkle remaining cup of mozzarella cheese on top of the pasta mixture. 8Bake at 350 for 30 minutes until cheese is melted. *makes 5 servings* Nutrition Facts: Calories- 500 Protein- 44g Carbs- 37g Fat- 21g See more

Bottomless mimosas, giant cinnamon bun, oysters, pork belly sandwich aaaand dessert espresso martinis (and then I went home and ate cake, too) Because indulging is healthy for the heart

The secret to a good stir fry is eggs! Make a well in the center of the pan & scramble 2 eggs! Stir fry ingredients: - 12oz shredded chicken breast - 1 package of frozen stir fry veggies... - 2 eggs - 2 tbsp stir fry flavoring packet mixed with 1 tbsp of braggs liquid aminos and 1/2 cup of water. This makes 4 servings for 200 calories, 6g fat, 8g carb, 28g protein! Serve over some rice & you are good to go! See more

Chicken Burrito Bowls These classes keep getting more & more fun Ingredients:... 2lbs of Raw Chicken Breast 1 Jar of Salsa 1 Cup Uncooked Jasmine Rice 2 Tbsp Olive Oil 1.5 Cup Corn 1.5 Cup Black Beans 1 Red Pepper 1 Yellow Pepper 1 Onion 1/4 Cup Cilantro 1 Lime Salt, Pepper, Garlic Powder & Paprika Directions: Place chicken breast into instant pot with salsa, & pressure cook for 18 minutes. Shred chicken using 2 forks once cooked. In a pot, add jasmine rice and 1 tbsp olive oil. Stir on medium heat for 2 minutes. Add 1.5 cups water and bring to a boil. Then, reduce heat to low, cover & simmer for 15min. Once cooked, add diced cilantro and squeeze in lime juice. Mix lightly until combined. Slice peppers and onions into strips. Sauté on stove top with 1 tbsp olive oil until brown. Season with salt, pepper, garlic powder & paprika. Rinse black beans using a strainer. Layer rice, corn, black beans, peppers and chicken in bowl. Nutrition Facts - makes 5 servings Calories: 490 Protein: 40g Fat: 10g Carbs: 52g #mealprep #chicken #burrito #spicy See more