Crock pot Cashew Chicken

facebookCrock pot Cashew Chicken (serves 2)

I have to say I enjoy the kitchen but not everyone does and I always hear I need quick and simple recipes.  So yes another recipe in the crockpot will meet those requirements.  Enjoy eating clean and it should not be a "bad thing" I 'm always looking for new recipes and trying things different ways. 

Ingredients:

• 2 chicken breasts, cut into smaller pieces
• 1-2 cups frozen broccoli, cut into bite-size pieces
• 1 cup carrots, sliced
• 1/2 cup unsalted cashews
• 1 tablespoon olive oil
• 1/2 cup soy sauce
• 4 tablespoons rice wine vinegar
• 3 tablespoons ketchup
• 1 tablespoon brown sugar
• 1 garlic clove, minced
• 1/4 teaspoon red pepper flakes
•  pepper to taste
• 1/2 cup low sodium chicken broth

Directions:
Place cut up chicken in the bottom, vegetables, combine remaining ingredients cover and place on high for 2-4 hours or low for 6-8 hours.  Easy clean up and a clean dinner that you did not need to spend the entire day making.  You can serve this by itself or with brown rice.

Try something new

Trying something new

So I just wanted to share with you an amazing opportunity to be a part of the team that holds the #2 spot in beachbody.  Are you looking for something new in life?  Do you want to be a part of a group that becomes like a second family?  Are you looking for a little extra spending money?  Maybe saving for kids college education?  Or you just plan need a purpose in life?  Ready to fire your boss? What how is that possible!!  All of those things listed above can be reached with beachbody. 

 I know for me I joined a challenge group and starting working on myself and loved the process and everything that beachbody stand for their core values.  This was to good to not share with others.  I personally had to ask myself if I had enough time in the day to do it.  And I can assure you when you find something you love to do you make the time for it.  What do I personally struggle with computers!!  And yes 95% of this business is done on a computer.  I did not know one thing about how to grow a business from my computer.  Rest assured I still took a leap of faith.  For me I had a gut feeling that I can do this why not me.  I took that leap of faith not even being at my goal weight and not sure if it was going to go anywhere. 

Guess what it was one of the best choices I made I'm not a super out going person would rather keep things low key with just a few close friends.  But this business still works for me I have a heart for people and I believe in everyone.  I had to take a good look at what my purpose in life was and helping other and being a beachbody coach go hand in hand.

After two years of being home with the kids I was ready to take on something new.  Running a business with my husband has always been something we do together and I'm thankful for that business. And as much of a redneck girl I am being in the dirt world does not bring out my passion in life. The thought of having a business that I did not have to invest money into and put my own dreams on hold was just mind blowing!!

 Being a waitress for  12 years before having kids and being burned out with having to work the weekends and being on a "schedule" does not fit our life style.  What I did enjoy was making others happy and giving great customer service.  Beachbody has made it possible for me to do that but on my time.  I set the schedule and the best part about it is I'm not building someone else's dream.  I'm able to create how far I take this.  Anyone that knows me even a little bit knows determination goes hand in hand with who I am. 

How will I find people?
How do I make money?
Would this be a good fit for me?
I'm not a fitness expert?
I work a full time job will I have enough time?
Do I have to have a transformation to get started?

I know for me personal it's just as rewarding in helping other meet their own personal fitness goals as it is to know that I am able to contribute to our families income.  Trust me if I can do this so can you plus you will have the opportunity to work with my coach one on one and find out all of her secrets that got her to where she is today in 2 years while being a stay at home mom of two boys.  You are invited to listen in on the call November 6th at 9:00pm (don't worry everyone will be mute and all you do is listen).  And from that all you have invested is your time and that's it.

This is my office plus I use my computer to create a business.  Message me if you would like to listen in!!

Benefits of drinking shakeology daily

Benefits of drinking shakeology daily

I know for me personal when I joined a challenge group I thought why is shakeology so much?  Someone is making money off of me because I just got sucked into something.  But I decided to just do it!  So I drank it daily just like my coach advised me to do.  And trust me I did not see much of a change in the first 5 or 6 days.  But what I did notice after about the second week was I was staying full longer, I had a ton of energy, my joints did not hurt as much, my eyes felt like I was way more alert, over all I felt just a small edge of the affects of drinking shakeology daily. 

Confession I'm a due it myself kind of person, so I watched my coach on Facebook for months and thought great all of these folks are having great success I can do that "on my own".  So I bought a beachbody program from a yard sale and a few packets of shakeology off of e-bay (worst idea ever!!  Who knows were the shakelogy came from).  I poped the DVD in and hated it!!  Yep I had know idea why but I could not keep up and gave up.  Come to find out I was not in the right shape to be starting with that workout.  Next I make a shakeology and I thought this thing sucks!!  How could anyone thing this is good.  I had know idea how to make it and I did not know some of the best recipes to use.  So I only used it for two days.  Of course I did not see the value in it because I did it for two days.  So moral of the story it's ok to ask for help and I'm so glad I did.  Absolutely you can buy beachbody workout and shakeology for a little less money on other sights but lets be honest you don't get accountability that is where a coach is so important and plays such a big part in your fitness goals.  I don't take it lightly either every night I spend a good hour reading, learning, and applying.  I'm not a fitness expert or do I have a degree in nutrition but what I do have is a system that has shown to work success story after success story. 

So back to shakeology who needs it?  Everyone and in this blog I will explain why everyone needs it, it does not matter your age my kids drink it as well.  So yes you won't see a big shift in the first few days of drinking shakeology but on about day 6-7 you will notice a small shift in energy and not an energy you get from drinking a Red Bull.  Drinking it daily is key if you only drink it 4 or 5 days a week here and their you won't be able to notice a difference. 

Price it cost to much
Most diseases in your body is caused by inflammation, heart disease, migraine, arthritis, diabetes you will be able to delay or prevent the majority of these by decreasing inflammation.  How does shakeology reduce inflammation? with 70 super foods period you will not find another nutritional shake on the market that comes close to 70 super foods. Maybe your someone that wants to start a family invest in getting yourself healthy and be the example.  Maybe your someone that has kids grown and our out of the house and your starting to see your parents health changing.  Weather or not we invest in a car payment daily or money into an investment also invest money into yourself. 
So ask yourself what is it expensive compared to? 

Why is shakeology not FDA approved?
This is simple because food and supplements don't need to be FDA approved and let me just say if a drug is FDA approved that means nothing.  The power of putting money in the pockets of others to have drugs approved is just scary.

So how does Shakeology compare to other nutritional shakes on the market?

READ labels!!  I'm not saying look at how many carbs and sugars are in the other products I'm saying to read the small print.  If you see SOY any type don't use it.  Soy increases estrogen levels and is linked to thyroid problems that is why shakeology vegan contains P protein and not Soy. Artificial sweeteners like splenda and nutrasweet have had hundreds of studies linked in weight gain, increases insolent  levels, when no calories are tied to it, it causes you to gain weight.  Also it increases your need for carbohydrates and causes your body to hold onto fat.  Artificial flavoring will trick your body into believing that a strawberry does not really taste like a strawberry.  Scary!!  When someone tries shakeology and says it taste like the earth that's great your taste buds have been conditioned to artificial flavoring but that is something that we can change in a short amount of time.  That is why I pair shakeology with clean eating the two go together wonderfully.  Also shakeology does not contain any MSG, MSG is like cocaine you need more and more once you eat it.  Food companies keep changing names and sneaking it into foods you find at the store.  So after reading what is in the following "nutritional shakes" on the market right now all of these contain a product listed above:
Vegaone
Nutrasystem
Herbalife
Body by Vi
Advocare- There are two phases to their 24 day challenge, the first phase is the "Cleanse Phase" and their are three of their recommended supplements that you use during this phase, Herbal Cleanse, Omegaplex, and the Spark Energy Drink. The herbal cleanse uses fillers and binding agents such as guar gum which have been shown to bind to essential nutrients and carry them out with the rest of wastes in your body. The omegaplex is an essential fatty acids supplement. The Spark Energy drink contains a cocktail of B-vitamins to boost energy and is sweetened with SUCRALOSE (NO, NO!). The only way these B-vitamin energy drinks work is if you are B deficient, many people aren't.

The second phase is the "Max Phase". During this phase, you choose one of three Metabolic Nutrition Systems, use Meal Replacement Shakes, and again, the Spark Energy Drink. The Metabolic Nutrition System is a system of different capsulated supplements to help speed weight loss, give more energy, or help with appetite suppression. I haven't had time to read up on each individual system. The meal replacement shakes are a joke, to say the least. Full of fillers and artificial flavors and sweeteners. A cocktail of failure - if they truly looking to gain a healthier lifestyle.

Ingredients:
Oat fiber, cellulose powder, citrus pectin, soy lecithin, sucralose, guar gum, - just a few of the fun ingredients in the meal replacements.

Bottom line:
Not natural, not healthy, contains chemicals, no superfoods


Is shakeology safe for diabetics?
Yes! 8 out of 10 diabetics don't die from high levels in sugar they die from stroke or heart attack.  Inflammation plays a big part in both stroke and heart attacks.  Shakeology is low in glycemic levels, help regulate blood sugar levels, and also insulin levels, and reduce inflammation.  Brilliant for diabetics!


Shakelogy is dried whole foods it's not synthetic other nutritional shakes on the market put synthetic vitamins in their shakes. 
Also Shakeology Vegan is casein free!!
So what happens when someone is trying to loss weight what is the first thing they do they cut calories and more then likely start working out.  After about 2 weeks in your body just plan hurts and your tired, hungry, and quite.  This is why shakeology is awesome because in 160 calories a day you are adding all the vitamins and daily nutrition needed.  And in doing so you will have more energy and makes losing weight a lot easier.  Your body is getting the same nutrition as if you ate 6 salads. 

Is shakeology safe while pregnant?
Of course always ask you dr. and take a list of ingredients to your dr.
Aswagandha is in shakeology and can be linked to bringing on early labor.  But the amount of aswagandha in shakeology is so small.  I look at it in the sense that  in the third trimester walking, getting a massage, and sex may bring on early delivery.

I would rather get my food from real food-

Shakeology is real food that has been dried to preserve the whole food integrity. The vitamins all come from real dried super foods that are collected from around the world .  I have done a lot of research and as much as we like to think we are getting all of the nutrients we need daily from eating raw, organic foods we are not.

A common thread in alternative agriculture and health literature is declining food quality in the industrialized food production system. As early as the 1930s, writers saw a link between nutrient-depleted soils and increased health problems. What gets my attention the facts that foods like vegetables and grains are now being raised on million acres of land that no longer contains enough of certain minerals and from that starving us of nutrition no matter how hard we try.

Is it safe while breastfeeding?
Of course always ask your dr. and take a list of ingredients to show your dr.  What I can share is my own personal experience after having our son and breastfeeding for the first 6 months all of my hair was falling out I thought it was from the C-section.  I also breastfeed while being pregnant with our daughter until our son was 11 months old.  After our daughter was born I started using shakeology when she was 3 months old.  My hair is fuller then ever and it never fell out.  I believe the two are linked together for sure.  I truly believe looking back I had vitamin deficiency.  I took my daily prenatal vitamins and also a daily pill for low vitamin D.  Once I started drinking shakeology I stopped taking both and have never felt this good.

Also my hands hurt all the time I thought it was from years of being a waitress.  Once I starting eating clean and drinking shakeology I don't need to take Alive medicine before having kids it was nothing to take 2 or 3 a day.  No one every explained it was what I was eating and the lack of nutrition.  So cutting all of that garbage out of my daily diet feels amazing. 


This is not a protein shake-

Shakeology is not just another protein shake. It is actually a meal replacement which means that it has the proper carb to protein ratio that you need in a meal to keep you full for 2 1/2 to 3 hours. It has the fast burning complex carbs and the slow burning fuel. Together they are what make a complete meal. Also, shakeology is equivalent to eating 6 salads in one meal. I will never go back to not drinking it daily.  I no longer have that mid afternoon crash where I want to sleep, I don't crave sweets, and Its quick and easy when I'm busy and don't have time to make a meal! It's saved me in so many situations. Honestly it really is worth it.

So like I stated before who needs shakeology? 
My answer is everyone!! It's that simple

Every feel like one of those crazy people at the check outline at GNC and you want to be the best version of yourself but the truth is you end up spending way more money rather then just getting the best nutrition out of shakeology daily.

Lunch box tips for staying healthy

Lunch box tips for staying healthy


So for so many of us life is busy Sunday is a day of rest before the next week of our crazy life begins.  For some of you putting time into what you eat for lunch is something you do.  But what your packing is it the best option?  I'm going to be the one to brake it to you any type of lunch meat is not the best option period.  Even when the label reads low sodium it still contains way more sodium then one needs to consume for lunch.  Alternative while relaxing on Sunday put a lean roast (locally raised is the best) in the oven and let the oven do the work.  From that you have a few different options for lunches in the up coming week.  Make a healthy wrap with roast beef or a steak salad from the meat.  Next option bake or grill off enough chicken needed for the week to come.  Plenty of options to keep it clean and healthy with grilled chicken for the week. 

I grab lunch on the go-

I always hear the excuse it "cost to much" to eat healthy?  Really because for so many it's nothing to eat lunch out more then 2 times a week.  Plan ahead and save money by not grabbing lunch on the go.  Plus in your mind you think I will just order a salad while out for lunch.  But we all know what happens the portions are way out of control, you will end up adding a dressing loaded with chemicals, might be tempted to have dessert, or even a few fries with your salad.

Oh I'm to busy to stop for a lunch break-

It’s common to want to skip lunch if you’re trying to lose weight or cut calories, but that strategy rarely works.

Eating in the middle of the day and eating every 2-3 hours is so important it re-energizes your body and can raise blood sugar levels when focus and concentration are not there. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. In addition, eating lunch keeps your metabolism active to finish out the work day.

Crap in the vending machine-
Now I'm not saying that all vending machines have garbage in them but more then 90% do.  Let's face it even if you find one that offers food other then the standard choices they still have to add additives to the lettuce so it stay fresh longer and lets be honest the "grilled chicken" most of the time looks like something you would feed you dog.  Garbage in garbage out!

So maybe your someone that has been trying to loss weight and you have been exercising but nothing is happening.  I know the feeling I was in the same spot exercise alone is not enough it might work for you in your early 20's but at some point in time it will come back to what your eating.

How much salt that one consumes-

 I always feel it in my joints my wrist always killed me and I thought it was from years of being a waitress. It really was what I was eating my husband would hold pressure on my wrist at night and I would take medicine for the inflammation but honestly with eating clean the only time my joints hurt is when I have a cheat meal with sodium say a piece of pizza I feel it that night. I never even was much for adding salt to what I made we didn't grow up that way so I really thought I didn't eat a lot of salt and once I started reading labels I could not believe all the salt I was taking in that way.

Trust me we have all done it even when we thought we planed ahead life got in the way and then comes the choice to go to the drive thru or stay on track.  For me that's when shakeology has help so much it's quick, easy to make, and I can take it on the go. 

Keep it healthy as life comes at you this week.

Week 1 of Insanity

Week 1 of Insanity



So I have to say I was a bit afraid of starting Insanity but can say I really enjoyed my first week.  I strongly suggest not starting out with this workout if you have not workout in a long time.  I can see how it would not be fun at all and just plan overwhelming.  It reminds me of cross county in high school if I would of done track.  I enjoy all the jumping and kicks, and felt the workout all week.  First day is the fit test, I love that idea and you do those every 2 weeks to track your progress.  Progress is not just a number on the scale, progress is measured in a lot of different ways when working out. 

I like that most of the workouts time range go from 25 minutes to 40 minutes.  I'm burning around 350-450 calories a day.  So for this week this is what my meal plan looks like.  As I lose more weight I'm constantly changing what I eat and at what point in the day I eat it.  I still follow eating 5-6 small meals a day, with a protein and complex carb at every meal, watching my portions size using the size of my fist.  Of course drinking shakeology daily, it's key to get the best nutrition possible for the day.  Shakeology offers that and with eating clean I love the fact that shaekology is all natural I'm a breast feeding mom and find that so important.  Staying healthy and getting in shape should always include exercise and nutrition.  I'm going to keep voicing my concerns when I see these  "quick fixes".

Today is Sunday my day of rest from working out.  I woke up with seasonal allergies and all plugged up but for real I wanted to head to the basement to do Insanity.  I know I'm only a week in but I can stay this workout is addicting and the fact that you do the fit test every 2 weeks to track you progress is awesome I love filling in the numbers.  Can't wait to see my end results!! 



Of course this week I drank my daily dose of shakeology, this is not a weight loss drink.  But in drinking it, it does really help in weight loss in the sense that when your body is given the proper nutrition your craving will be kept at bay.  Also with the 70 supper foods packed into one meal your going to feel full longer. 

I know for many folks they bought Insanity and have it sitting at home on a shelf.  You may of did a week or two of it but never finished the program.  Lets do it different this time and add nutrition and support.  Ask when my next challenge group starts.



Chicken Spinach & Rice Soup

Chicken Spinach & Rice Soup

My poor little guy has a cold this week that means it's time to make a batch of soup.  I like this recipe vs. making just chicken noodle soup.  In place of the noodles that would not have a ton of nutritional value I placed brown rice.  Also any chance to add spinach to a recipe I'm all for.

Ingredients:

• 1/2 lbs. of grilled chicken breast cubed
• 1/4 cups of diced celery
• 1/4 cups of diced onions
• 1/4 cups of diced green peppers
• 3 tablespoons of olive oil
• 7-8 cups of low sodium chicken stock
• 1 tbl. of parsley
• 3/4 cup of brown rice (not cooked)
• 1/2 cherry tomatoes cut in half
• salt and pepper
• 1/2 cup of frozen spinach
• 1 tsp. of oregano
• 1 tsp. of thyme

Directions:

Cook chicken in baking dish at 350 until internal temp reaches 165 degrees.  Next grab your soup pot and put the heat on medium take you onions, peppers, celery, and olive oil and heat until the onions become translucent.

  Next add your cubed chicken to pan, chicken stock, brown rice, spices, & spinach.  Keep the heat on medium to low and simmer for 45 minutes.  You want all the ingredients to come together and the taste to blend while simmering.  At the 1/2 mark add the tomatoes it's not wrong to add them at first the just break down more that way.  Also continue to stir while the soup blends together on the stove. 

 The rice of course is going to add a lot of bulk to your soup and once you take the soup off of the stove and refrigerate, you might need to add a cup of chicken stock depending on how you prefer your soup to be.  I like mine a bit thicker it's all a personal preference.

Happy soup making!!

Clean Eating Pumpkin Bread

Clean Eating Pumpkin Bread (makes 12 servings)

Yes easy, quick, ingredients that are always on hand, make last minute this is it. Also love the fact that it is dairy and nut free.  My sister found this recipe and past it my way since her son is not able to do dairy or nuts this recipe works great (and it's clean yippy).

Ingredients:

• 1 15 oz. can of organic pumpkin (yes you can use regular)
• 1 banana
• 5 egg whites
• 1/2 cup of unsweetened apple sauce
• 1/2 cup of raw honey
• 2 tsp. of cinnamon
• 1 tsp. of ginger
• 1 1/2 tsp. of baking powder
• 2 cups of whole wheat old fashion oats
• 1 tsp. of pure vanilla
• 1 tsp. virgin olive oil

Directions:
Preheat oven to 375 degrees
Mix all ingredients in a large mixing bowl with electric mixer for 45seconds or until mixed well.  Use a 13x9 baking dish and coat the pan with olive oil, then poor ingredients in dish and bake for 30 to 40 minutes.  Eat warm or serve after they cooled.

Insanity Citrus Baked Chicken with Glazed Carrots

Insanity Citrus Baked Chicken with Glazed Carrots

Ingredients (serves 1)

• 5 oz raw boneless, skinless, chicken breast
• 1 tsp. of extra virgin olive oil
• 2 tbl. of fresh lemon juice
• 1/2 tsp. of paprika
• Sea salt and pepper for taste is optional
• 2 medium carrots, sliced, cooked, & hot
• 2 tsp. of raw honey
• optional add a few orange slices (not figured into nutritional guide)

Directions:
Preheat oven to 375 degrees
Place chicken in small baking dish, drizzle with oil and lemon juice and sprinkle with paprika (salt & pepper).  Bake for 20 minutes or until the internal temp. comes to 165 degrees.  Drizzle carrots with honey and serve.

tips/modifications:
For a 400 calorie meal add 1/2 cup of cooked brown rice on the side.  For a 500 calorie meal increase chicken to 6oz. and add 3/4 cup of brown rice.

Nutritional guide-
Calories: 303
Total fat: 9 g
Saturated fat: 91mg
Sodium: 517mg
Carb: 26g
Fiber: 4g
Sugar: 17g
Protein: 32g

Planning a trip to the grocery store

Planning a trip to the grocery store

So maybe you just started eating clean or would like help while at the grocery store.  This blog is designed to help guide you in the right directions and help you to make better choices.  Dietitians estimate that 40% of all supermarkets purchases are made on impulse.  Sometimes you'll have to inspect food labels at the store to make the better choices between two items, but all your major buying decisions should be made in advance.  Follow my shopping tips I list below and you will always come out of the store with the proper nutrition and the right fuel for your body.

• Always shop from a list-Shopping list are easy to create by using your meal plan.  From that meal plan you create your grocery list.  Once you have your list stick to it.  According to New York University nutrition professor Marion Nestle, 70% of shoppers bring list into the grocery store but only 10% stick to them.  Don't fall into going with the crowed on this one be the 10%!!
• Don't shop hungry- I'm sure you have heard this before it's nothing new, but NEVER stop at the store while hungry. Eat you almonds and an apple before entering the store.  Also be mindful of your physical and emotional state of mind as well.  If you just got a really bad phone call it's probably not the time to enter the store.  I remember growing up we always stopped after church on Sundays what a bad idea.  Everyone is hungry and it always ended in grabbing a bag of chips and dip for the family to eat on the way home.  Because we knew lunch was always later that day.
• Shop Quickly-Did you know that the grocery store plays slower music for a reason!! It's true they want to keep you as long as possible and in that time they want you to linger and buy more.  Instead with list in hand you can zip in and out.  It also helps for you to shop on off-peek hours when there are no crowds and shorter lines.  This has always been my favorite time to shop.
• Do most of your shopping in the periphery of the store- 80% of the food you will need to eat on a regular basis can be found on the periphery of the store.  Think about it meat, eggs, milk, vegetables, fruits, fish, and lean meats are all found their. 
• Beware of food product marketing- In every square inch of the store, you're being marketed to constantly.  Food companies pay top dollar for the eye level spots on the shelves.  Also what the product is package in is key for food items they go after red, orange, and yellow.  Stick to your plan and don't be pulled in.  They also do so with weight loss gimmicks and clams.
• Eat most foods with one ingredient and no label- 80% of foods you eat daily will come with a label.  If they have a label then they'll usually have only one ingredient, like lean meats, fish, eggs, and whole wheat oatmeal.
• Become an expert label reader- Before eating anything in a box, can, or package read the label carefully.  Put it back if white flour or any forms of refined sugars such as sucrose or high-fructose corn syrup are on the label.  Do the same if the ingredients include trans-fatty acids or chemicals with names you can not pronounce. Also take note of your calories, serving size, and fiber amount.
• Watch for label loopholes- According to food labeling laws, if there's less than a half a gram of fat, the label can say "fat free".  In my eyes when I see "fat free" I see chemical city!!  Same goes with "zero calories" just put it back on the shelve.  Food companies take advantage of those loopholes by shrinking their serving sizes down.  For example a typical nonstick cooking spray will say "calorie free" on the label, but cooking spray is 100% oil.  how do they get away with that.  The serving size is a one-third-of-a-second spray. 
• Resist impulse purchases at the register-Even as you're checking out, you're still being marketed.  Almost every checkout lane has a ton of candy at a arms reach.  And a can of soda to go with it.  My suggestion self check out or put your hands in your pockets. 
• Small list- If you only need lest then a your two hands can carry skip the cart.  I have to say for our family a chart is always a must but if it's just you or you and hubby skip the cart.

I hope this helps you get in and out of the grocery store while trying to eat clean.  Trust me I get it just in the last month my two year old son thinks it's a free for all.  But I'm learning to use those times, as a time to teach my family on nutrition fit for his age.  Everything in moderations does my family still get ice cream once a week yes.  But it's not done 3-4 times a week.  Happy shopping!!

Getting started with Insanity

Getting started with Insanity

Well after doing Chalean Extreme and T25 I was ready to order Insanity!!  I have to say I was a bit intimated by placing my order but if your workouts don't push you a little out of your comfort zone you won't see results.

Next I opened everything up to see what was all involved.  Of course to get the best results I will be drinking shakeology for the entire workout.  I have to say some of my favorite recipes are snickerdoodle and Pumpkin Pie.

So first thing I did was hang the calendar in my basement to track my workout that I finish.  I love the fact that it comes with a calendar so the guess work is gone on which workout to do first.  Also included is a free 20 minute workout!!  A fit test to start with to see where you are.

Day 1 I will fill this in and mark down my starting points!!  Next is the Elite nutrition guide to review and prepare myself for the best results.

So first thing I will do is determine my daily calories needed.  I would say my activity leave is moderate next I'm asked to figure out how many calories I will need to consume take my weight 145 lbs. x 13= 1,885.  Next I will add 600 calories burned from my daily insanity workouts and that puts me at 2,485 calories a day to maintain my weight I'm looking to lose weight so I will want to sub track 500 calories a day giving me a total of 1,985 calories consumed a day.  And of course listening to my body I might need to modify as I start working out and listening to my body.  I will be eating smaller portions every 2-3 hours a day.  So eat meal will be around 330 calories give or take a little.  Timing your meals while doing Insanity is so important.  Each week I will asses my calories and keep track daily by writing down what I eat.  Lets face it life is busy and who can remember what they ate for breakfast so this is going to be key in this workout.  Remember everything counts!!  Lots of water!! Here is what I will be eating for the week.

 Any items on this meal plan that you would like recipes for you can find on my clean eating recipes on this blog.  Happy working out and if you would like to be apart of my up coming challenge group send me a message to see when it starts.

Insanity Special Nut Butter and Jelly Sandwich

Insanity Special Nut Butter and Jelly Sandwich

So I will be adding this to my week 2 of Insanity meal plan.  For most working out is not the hard part its what we consume for food and nutrition.  This is a great recipe to stay on track while working out with Insanity.  P.S. love the workout so far!!

Ingredients:
1 Slice of Ezekiel Bread
1 Tablespoon of almond butter
1 Tablespoon of fresh jam or 1/4 of a medium banana sliced
1/2 cup low fat cottage cheese

Directions:
You can either toast your bread or not depending on how you like it then place almond butter, jam, and cottage cheese on bread.  Or you might choice to have the cottage cheese on the side, Eat and Enjoy!!

Nutritional guide per serving:
Calories: 296
Total Fat: 10g
Saturated fat: 2g
Cholesterol: 5mg
Sodium: 190 mg
Carbs: 31g
Fiber: 5g
Sugar: 16g
Protein 22g

Parmesan Chicken Barley Soup

Parmesan Chicken Barley Soup (makes 8 cups)

Yes another great hardy soup for the fall months.  This is a heavier soup but still a clean soup.  Working in restaurants prior to having kids I always enjoyed watching someone making soup.  It made sense to learn a skill even if I wasn't in the kitchen as a cook.  Rainy was in her 60's and could make any soup taste amazing.  I enjoyed watching and learning why not from someone with years of experience in the business.  She learned everything she knew from her mom that had a catering business.  This recipes did not come from her but still a great fall soup.

Ingredients:

• 1/2 lbs. of chicken cooked
• 2 Tablespoons of olive oil
• 1 Tablespoon of garlic
• 1/2 cup  of green peppers
• 1/2 cup of chopped onions
• 8 oz. of warm water
• 2 Tablespoons of 100% whole wheat flour
• 5 cups of low sodium chicken stock
• 1/4 cup of parmesan cheese (the real stuff)
• 1 Tablespoon of parsley
• 1 cup of quick cook barley
• 1/2 cup of cherry tomatoes cut in half (could use canned)
• 1 teaspoon of pepper

Directions:
First you can either place chicken in a dish and bake  at 350 degrees for 45 minutes or cook in a pan on the stove.  I prefer to cook it in the oven it pulls apart nice and looks better in the soup and stays more juicy.  Next grab your pot turn heat to medium and put onion, garlic, peppers, and olive oil in.

Cook until translucent, next take 2 tablespoons of flour and 8 oz. of water and mix well.  I love this item from pampered chef but if you don't have one use a whisk and do the same.

Next add to you pan on the stove and keep heat at medium and continue to mix well it will get a thick paste.

 Add your 5 cups of chicken stock to pan.

 Continue to stir as you add your stock to pan.

Now its time to add 1 cup of uncooked barley.

Add your cut up chicken, cheese, spices, and tomatoes.

I would not recommend this as a good soup to freeze, if the consistency seems to think just add water and continue to simmer.  Since the Barkley is quick cooking you don't need to let this soup simmer all that long.

Next you can serve or wait 24 hours most soups taste better after being in the fridge for 24 hours.

Why do people not stick with their working out?

Why do people not stick with their working Out?

Just a question, I notice how a lot of people say how bad they want to lose weight but don't want to work to get the body they want. Why don't they realize that this is what they have to do. Well, you could try to starve yourself, but you'll be doing more harm than good...you'll be worse off than before. Alot of people will quit, then complain about them gaining the weight back or being out of shape.  Everyone want the easy way I know it human nature I get that to a degree but beyond that I wanted to research it more.

Commitment

Many people fail to fully commit themselves to exercise. They see other people going to the gym, jogging, bicycling, etc. and think it would be great to get into shape but fail to consider what it requires to get started. Becoming physically active requires work. It’s as simple as that. You have to do physical work to make your body stronger and healthier. This means that you will need to set up a regular schedule to participate in physical activity. You will have to set aside time to go workout period. For most this means changing your schedule and might even cut into TV time!! If you are a person who has become comfortable in your old routine, developing a new habit maybe difficult, but it begins in the mind. You have to make the conscious decision to do something different. And then do that activity again and again. That's when habit takes charge!!

Pain on your body

We like to seek out that which gives us pleasure and avoid that which gives us pain. Exercise is no different. If a person has just started an exercise program after not working out for a long time more then likely you will be SHORE!! You’ll work muscles that have not been worked in a long time. So when you’ve finished the workout you’re likely to feel very sore. Most people are unprepared for this and quickly give up exercise. This is why stretching is key!! BEFORE and AFTER your workout!! Take a hot shower after your workout! The warm water will feel good on the muscles that have tensed up as a result of the physical stress put on them. Also, allow those sore muscles time to recover for the following workout the next day. For example, if you’ve worked out on the leg press machine today, work your back and shoulders tomorrow. That's one of the great things about beachbody workout programs it takes the guess workout of trying to decide what muscles to work that day.  You are given a calendar on what workout to do day by day!!

Doing to much to soon

If you want to run a 5k you don't set out to run 3 miles the first day.  You set smaller goals to get you to the 5k buy setting smaller goals and then putting a date on that goal.  By being able to set smaller goals and hitting smaller goals it gives you the feeling of accomplishment and will push you on the days you don't want to or don't feel like it.  Same with lift weights you don't start your first day lifting what your "big" goal is you start smaller and achieve the smaller goals that lead up to big goals being crushed!!

Unrealistic Expectations of Working Out

It’s important to set exercise goals but make sure they’re realistic. Some people mistakenly believe that all they have to do is join a gym, pop in a DVD workout for a week or two and magically have the body of a professional athlete or fitness model. Sounds good, doesn’t it? But there’s a major problem with this line of thought, it’s unrealistic. The truth of the matter is that strong, toned, fit bodies are not made overnight. It takes effort, dedication, hard work, eating properly,time and patience to achieve lasting results. In other words, it means you must workout for the rest of your life. Each person responds differently to exercise, some people develop faster than others.

So again enjoy the journey working out and living a healthy life style is not something you do when you feel like it, or when you might have time to workout, it's really taking a look at priorities and seeing what really matters in your life.  If you don't take care of your body where are you going to live?

 

Why you eat when your not physically hungry

 Why you eat when your not physically hungry

Many people are under the misconception that emotional eating only happens in response to stress and to cope with negative emotions such as sadness, be alone, disappointment, feeling empty, or grief.  However many people eat for many other reasons that have nothing to do with physiological needs including the following:

• Boredom
• To socialize
• Recapture a feeling or memory
• To celebrate a special occasion
• To fill a void or missing need
• To feel good
• To feel safe
• To feel comforted
• As a reward
• Out of habit (as you sit in front of the TV)

Sometimes eating for nonphysical reasons happen it's life we have parties, weddings, holidays, and etc. You can do this for sure I call this having a cheat meal once a week.  A glass of wine a piece of cake, what ever it is as long as it's once a week and one meal.  It's when we take the entire day off, that it becomes very hard to get started again.  A bad day can turn into 2 bad days and before you know it you did not workout all week and ate garbage all week.  We are human and yes to totally not have an unhealthy meal once a week is unrealistic.  Sure you can do it for a few weeks or even a few months but what end up happening you are just hanging on and put yourself under soooo much pressure to not "mess up" that it becomes tiring and undoable. 

On the other hand, bingeing at home after a stressful day and using food for nonphysical reasons is another story.  The irony is that emotional hunger can never be satisfied with food.  The solution begins with awareness. Once you're consciously aware of the reasons you eat you can catch yourself before eating emotionally.  At those important moments you can make a decision, you will need to reframe yourself from the situation.  You will need to talk yourself out of it and lets face it walk away form what ever you want to eat in that moment.  Get busy!! Take the kids for a walk, start a load of laundry, run up and down the basement steps 15 times, drink 2 large glasses of water,  What ever you need to do to remove yourself from the situation.  

According to research by D. Brian Wansink author of Mindless Eating, you can make as many as two hundred decisions about food in a day, ranging from  what to eat for breakfast, to weather to eat every time you pass by the plate of cookies on the counter.  If you want to make your decisions about food emotionally, the impact on your weight and health can be very destructive over time.  That's why I find it so important to meal plan and stick to it.  Less choice need to be made because you already made them and have the food bought and prepped.

To catch yourself from making impulsive decisions, a good first step is to recognize the difference between real hunger and emotional hunger. These are some very distinct differences between physical and emotional eating hunger.

• Physical hunger builds up over time and does so gradually.  Starting with a small grumble in your belly and then continues to a full blown hunger.  Emotional hunger happens suddenly.
• With physical hunger, you can wait to have something.  With emotional hunger it seems to demand you satisfy it right away.
• Physical hunger usually appears about three hours after your last meal or snack.  Emotional hunger can happen anytime.
• Physical hunger is usually a general desire for food.  And emotional hunger is usually demands a certain food.
• After eating for physical hunger, the hunger goes away.  After eating for emotional eating the hunger persists.
• After eating for physical hunger, you get a sense of satisfaction.  After eating for emotional reasons you feel guilty.

Eat until you are 80% full contrary to what most Americans do by eating until the plate is empty or not wanting to waste food.  But in reality by eating more then 80% you are wasting food.  May I suggest a different option, if you continue to eat and waste food because fullness is fairly dependable signal that you have already hit your energy needed and are ready to go.  Fuel your body don't drown your body.  Treat yourself like a Rolls Royce not a junk car.  If you owned a top of the line Rolls Royce I would think you would put the best fuel in it, also you would take care of it by getting new tires if needed, waxing it, washing it and etc.  It's the same way with you as a person if you want to feel better, have more confidence then it's a must to take care of yourself.  Invest the time and money into yourself because if you don't know one else is going to.  You have choices to make every day and this just happens to be another choice.  Why not set a good example to your family your worth the hard work need to and the time that goes with it.

If you would like more one-one with how I'm able to help others get threw these things then ask about when my next challenge group is starting and see if it might be a good fit for you.