Why exercise first thing in the morning?

Why exercise first thing in the morning?

• Over 90% of people that exercise in the morning consistently do so in the morning.
• When you exercise in the morning you jump start your metabolism and keep it going for hours!
• After exercising you always feel more energy!! So yes lets start the day off right with energy.  Personally I love the natural energy I get from starting my day this way.
• A lot of folks find that it regulates their appetite as the day goes on.
• If you exercise at about the same time every morning and ideally wake up at the same time every day your body thrives on routine.  Your body's endocrine system adjust to that as well.  Meaning a couple of hours before you wake up your body begins to prepare to exercise it knows what is about to happen.  You benefit from this in many ways. It's much easier to wake up, Your metabolism and hormones involved are activity and exercise begins to elevate while you are sleeping.  This helps you to feel more alert and ready to take on the workout.  Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to your muscles.
• I know for me personal if I don't set that time first thing in the morning I would never get to it.  Lets face it life would just get in to way.
• The feeling when you can check something off of your list gives you a sense that you are moving in the right direction and it will help you to want to set out to finish other goals as the day goes on.  Rather then that feel of "I still need to workout"
• Research has shown that exercise increases mental awareness.  On average it last four to ten hours after you exercise.
• If finding time to exercise is an issue anyone can get up 30-40 minutes earlier a day (if you make exercise a priority) This may mean that you go to bed 30 minutes sooner. 
• Lets face it if we don't do it first thing in the morning and say yeah I will try and get it in later is the same thing as when we say we are going to try and make it to a get together.  That means more likely then not we won't.

I know for me personally Sunday is my rest day and I try to "sleep in"  I can say all of the above things I have found to be true.  I workout at 5:30 every morning Sunday comes a long (even when the kids don't sleep well at night) and I spring out of bed even on my rest day.

So do you workout first thing in the morning?  Every day? Do you need a push out of bed to make it a routine? 

Almond milk vs. Cow's milk

When you think of milk you may think of calcium and strong bones. You may also remember the old slogan “milk: does a body good”, or images of attractive celebrities showing off their milk mustaches. The dairy industry has done a fantastic job of selling the American public on the health benefits of their product for generations. They do not even have to tell us how great it is anymore because they have convinced our elders to pass down the message to their children, clients, patients, and loved ones.

Almond milk, like soy milk, is an alternative to cow's milk. This fortified beverage, made from almonds, has a surprisingly rich and creamy taste. Lower in calories and fat than regular cow's milk, it is high in vitamins, such as vitamin E. Like cow's milk and fortified soy milk, almond milk boasts an impressive dose of bone-building calcium.  Almond milk has a very high nutritional value and, unlike cow's milk, is safe for those who are lactose intolerant or have gluten and casein allergies.

The Nutritional Value of Almond Milk

Almond milk is one of the most nutritionally valuable milk substitutes available today. It is high in a number of vitamins and minerals, including vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. Almond milk is low in calories, at only 40 calories per eight ounce serving, and low in fat. It contains only three grams of fat per eight ounce serving. Almond milk is lactose, gluten, casein and cholesterol free; it's also free of saturated fats.  It has no cholesterol, making it extremely healthy for people who have problems with high cholesterol and fats containing omega-3 which is a great help to strengthen the circulatory system and to clean it. 

 

 

 

Yes, almond milk has less chemical contamination than dairy.

Animal foods do tend to concentrate chemical compounds more than plant foods. So your almond milk is likely to have less contamination from chemicals than any other dairy product. This is a big plus for plant based milks – as long as you’re not allergic to nuts or make yourself allergic to them by overdoing it.  Lessening your chemical load is a good strategy for long term health.  When buying almond milk I tend to buy Silk brand it is free of carrageenan.


So take from this your own thoughts but I know personally I prefer to drink almond milk over traditional cows milk.




How to eat a Healthy Breakfast

How to eat a Healthy Breakfast

Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss: 

• Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.
• More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.

So, if you skip breakfast — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

So now what to eat?  How to keep my breakfast clean?  If we are eating breakfast but eating garbage and  not fueling our bodies properly then you will still feel like crap.  You know the old saying garbage in garbage out. 

Here is a list of the most common breakfast item with a great alternative:

2% skim milk  -  Almond milk
Orange juice  -  Squeeze your own
Whole wheat bread  -  Ezekiel bread
100 calorie yogurts  -   Plain Greek yogurt(w/raw honey & fresh fruit)Peanut Butter   -  Almond Butter
Jelly  -   All natural jam with no sugar added
Bagel  -  Ezekiel English muffins
Capitan Crunch - EnviroKidz Organic Peanut Butter Panda
Cup of fruit cocktail  - Fresh fruit like a banana
Eggs  -  Only egg whites
Sausage  -  Take ground turkey and make small patties
Already made waffles -  Blueberry Waffles

What do you normal eat for breakfast?  Do you want help with replacing it with a healthier alternative?  This is a list to just get you started on how to make better choices for breakfast.   I have to say for me most morning I start with shakeology it's quick it's easy as your running out the door or into the shower.  I know I'm getting may daily does of nutrition( and don't need a multi- vitamin). 

Clean Chicken Stir Fry

Clean Chicken Stir Fry(serves 4)

So this is another great recipe that proves eating clean does not mean eating a plan piece of grilled chicken a side of broccoli.  I think it is important to take the time to prep food for the week but in this case buying this pre package of ready to serve vegetables was a no brainer when I saw it.

Ingredients: 

 

• 1.5 lbs. of boneless skinless chicken(or firm tofu)
• 3 cups of mixed veggies for stir fry
• 1 12oz. can of baby corn
• 1 cup of brown rice(cook as bag states)
• 1/2 cup of low sodium soy sauce
• 2 Tablespoons of olive oil
• 3 Tablespoons of maple syrup
• 2 Tablespoons of fresh lemon juice
• 1 teaspoon of minced garlic
• a dash of pepper
• 1/8 teaspoon of ground cloves
• 1/8 teaspoons of cayenne pepper (if you like spicy add an extra dash of cayenne)

Directions:

Take your chicken and cut into 1x1 inch cubes and place in a nonstick pan on medium heat and brown on both sides.

Next you will mix your stir fry sauce ingredients (the last 8 ingredients on the list) in a measuring  cup then place in frying pan.  Cook chicken until internal temp. is 165 degrees.  Next dump your can of corn, veggies, and cooked rice in pan.  Reduce heat to simmer and leave on low for 20 minutes. 

Enjoy!!  This is a recipes the entire family can enjoy!!



Homemade Laundry Soup

Homemade Laundry Soup

I love this recipe for so many different reasons.  First I love to save money and for something that only cleans my clothes and then is washed down the drain I don't want to have a lot of money tied up in soup but still want it to work well.  I started making my own laundry soup two years ago.  After my son was born and the thought of saving money and not having to use to different laundry soups sounded great.  I was a Tide liquid girl for sure!!  The thought of using a powder soup kinda scared me.  My husband has very sensitive skin also.  But I thought what the heck I will try it.  So I bought my four ingredients and went to town(and it smells great).  I don't believe if you have well water it works as well.  But we have city water and trust me my husband comes home with dirty clothes every day.  And not the kind of dirt from an office job.  I mean really dirt, grease, and muck!!  to say the least but honestly it still gets his clothes clean as well. 

This is what you will find at the grocery store buy

1. 3 boxes of Fels-naptha
2. 1 box of baking soda
3. 1 box of super wash soda
4. 1 box of borax
5. 1 3lbs. of oxi-clean

So when you make a batch of laundry soup the average cost per load is 3 cents to 6 cents depending on how much you use and cost for ingredients my very.  Per load of laundry use 1 tablespoon, when doing any really dirty clothes always double the amount being used.  The reason you don't need as much product is because their are not any fillers added its straight product. Wow in the past two years I would of spent $288.00 on laundry soap.  Rather I have made this recipe three times with a total of $58.14 spent on laundry soap!!  That's crazy!!



So once your home first find your cheese grater and get to work(its a great arm workout).  This is what it will look like-

Next grab a large bucket or bin and mix everything together.

I like how the Oxi-clean comes with a scoop I always save it and use it to measure out.  Also I like to use a container that is easy to poor out of. 

Is it safe for any washing machine?

Yes I have a "He washing machine" and it has worked great.  This is a great way to save money in your house if you have any questions on making homemade laundry soap let me know. 

Basque-Style Green Bean

Basque-Style Green Bean(serves 4)

Ingredients:
1 lbs. of green beans (trim ends)
1/2 Teaspoon of olive oil
2 Garlic cloves
1/2 red pepper, core removed and cut in strips
1/2 yellow pepper, core removed and cut in strips
pinch of pepper

Directions:
Bring pot of water to a boil and then add green beans and cook until bright green and crispy.  Remove from boiling water and submerge into an a large bowl of ice.  Using tongs remove from cold water and drain. 
Heat olive oil in large nonstick skillet over medium heat, then add garlic and peppers, cook until soft about three minutes.
Add drained green beans to pan, toss around to combine and heat through.  Season with pepper and serve.  I love a good crispy vegetable and this is a great side dish!  Enjoy!!

Nutritional Value Per Serving
Calories:54
Calories from fat:5.8
Protein:4.4g
Carbs: 10.9g

Shakeology Taste Sampler

So it here breaking news as of today Beachbody has decided to sell Shakeology in a small "taste Sampler".  This is awesome news to the folks that are kinda on the fence about trying something that they are not a 100% sure on investing to a month supply.  So with this Sampler you will receive 2 chocolate packets, 1 vanilla, and 1 greenberry.  Also you will receive ME!!  I have a ton of great recipes on how to make your shakeology taste amazing and how to make it correct.  I will be offering a very small closed facebook group on a the basics of clean eating and a
ccountability.  If you would like more info on how to order and more details message me.  Limited one per customer the cost is $19.99.  This is a great way to jump start eating better and also to give shakeology a try.

Space is limited to join the challenge group so don't wait to contact me.Video on what is in shakeology

Clean Eating Grocery List

So anytime you are trying to eat better and don't know were to start.  First off you need to do a clean sweep of your kitchen and then hit of the grocery story for these items.  Keep it fresh and whole grain leave the unnatural crap behind to sit on the shelf.   

Produce

Bananas
Mango
Apples
Peaches
Cherries
Grape Fruit
Dates
Honeydew
Raisins
Papaya
Lemons/Limes
Kiwi
Cranberries
Pineapples
Plums
Pomegranate
Grapes
Oranges
Fresh Berries
Zucchini
Tomatoes
celery
Spinach
Beets
Cabbage
Cauliflower
Corn
Garlic
Onions
Yellow Peppers
Green Beans
Carrots
Kale
Mushrooms
Sweet Potato
Squash

Proteins
PB2
Chicken Breast
Pork Roast
Salmon
Lamb
Cod
Tuna
Why Protein
Eggs
Bison
Hummus
Ground turkey
Almond Milk
Greek Yogurt
Cottage Cheese
Goats milk
Parmesan
String Cheese

Fats

Coconut Oil
Cashews Almonds
Pecans
Pumpkin Seed
Sunflower Seeds
Walnuts
Flaxseed
Wheat germ

Almond Butter

Avocados

Olives

Sesame Seeds

Sweeteners
Agave
Molasses
Raw Honey
Un sweeten Coconut
Maple syrup

Grains

Ezekiel bread
Barley
Brown rice
Steel cut oats
Quinoa
Millet
Dried beans
Rye
Whole grain Pasta
Buckwheat
Unsalted rice cakes

Drinks
Green Tea
Water
Almond milk
Coconut milk
Coconut water

Misc.

Snack Bags
1 Cup Containers

If you would like more info on how to get the best results while eating clean you can message me.

Clean Eating Spicy Cheesy Burger Soup

Clean Eating Spicy Cheesy Burger Soup

So fall is here and that makes me think of a few thinks one of them being soup.  Soup is great but in the summer months its the last thing on my mind.  But now that fall is here the "soup kitchen" will be in full action.  Making soup and freezing it for sure.

Ingredients:
4 Tablespoons of olive oil
2 large potatoes cubed
1/2 cup of carrots
1/2 cup of onions
1/4 of  green peppers
1 Tablespoon of Jalapeno's
1 1/2 cup of water
1 Tablespoon of low sodium chicken stock
3 shakes of pepper
1 pound of ground turkey
2 1/2 cups of almond milk (90 calorie)
3 Tablespoons of whole wheat flour
10 oz. of sharp cheddar cheese
Favorite burger toppings like lettuce, tomato, onion, & avocado.

Directions:
Get soup pan out and put olive oil in and add Jalapeno's, green peppers, carrots, & onions.  Cook on medium heat until translucent.  then,  Add potatoes, water, bouillon and pepper.  Turn heat down and simmer for 15 minutes. 

Meanwhile cook meat until browned, then add 2 cups of milk to soup mixture, then add meat.

Take a small bowl and little whisk, put 1/2 cup of milk and flour and mix well.  Add to soup mixture and bring to a boil.  Cook for 2 minutes or until thickened.  Add cheese until melted well top with your favorite burger toppings like lettuce, tomato, onion, and avocado.

Clean Eating Country Style Ribs

Clean Eating Country Style Ribs

Crockpot dinner!!  Sign me up quick easy throw together and walk away.


Ingredients:
3 lbs. of country style ribs
3 Tablespoons of molasses
1 cup of ketchup
2 Tablespoons of chili sauce
shake of pepper
3 Tablespoons of vinegar
1 Teaspoon of dried oregano
2 Teaspoons of Worcestershire sauce

Directions:
Place crockpot on low and place meat in crockpot either frozen or raw.  Take a small mixing bowl and combine the rest of the ingredients and mix the pour over the ribs.  Place lid on crockpot and cook for 6 to 8 hours depending on how hot your crockpot get on low.  Serve with a plan baked potato and a side of broccoli. 

Clean Fruit Tarts

Clean Fruit Tarts

So I know when I'm at the grocery store and I walk buy those sweet looking Fruit Tarts that even though they have fruit on them they are loaded with crap.  This recipe is clean and I promise still taste great.  I will be headed to my husbands grandmothers birthday party today this is the dish I will be bringing.  I have always enjoyed being in the kitchen and loved baking and guess what I eat clean now and still enjoy being in the kitchen.  Make sure that what your doing in regards to losing weight is not eliminating foods all together.  This has a perfect balance of a complex carb and protein.  With that said this is something I would make and have every once in a while. 

Ingredients:

• Crust
• 1 cup of almonds (placed in food processer for 45 seconds)
• A shake of salt
• 1/2 cup of melted unrefined coconut oil
• 2 cups of whole wheat flour
• Filling
• 1 1/2 cup of plain Greek yogurt
• 2 Tablespoons of raw honey
• 1 1/2 cups of fresh fruit

Directions:
Pre heat oven to 350 degrees
To make crust you will need a fruit tart pan this recipe will make 9 tarts total.  Take all 4 ingredients for the crust and start mixing it together.  I would say the texture you want is similar to when you are making a crust for a cheesecake.  After mixing it together well you should be able to take a palm full and be able to press it into the tart pan and have it compress well.

Bake for 12-14 minutes when you take a peek at them you will know they are done when the middle starts to rise up a bit.  Cool for 10 minutes and then remove from pans.  Next you will mix together by hand Greek yogurt and raw honey.  Place 3 Tablespoons of yogurt mixture in each tart.  what ever fruit you desire to place on top after you have properly washed and cut your fruit. 

Yep and you can count their is only 8 I had to try one!
~Perfect~ A little messy you my not want to just pick it up and eat it rather use a plate and fork. 

~Enjoy~

Woman's Insanity transformation

Candy's Transformations


So this past spring I joined a challenge group which is on online closed Facebook group and I had no idea what to expect.  I had never meet my coach in person only knew things that she would post about on Facebook.  So in our group their was about 8 of us and after a few weeks of getting to know the other that were in the group I realized that Candy and I grew up in the same town!! Yep small world we don't live in the same state but know some of the same folks.  I for sure admired Candy for jumping into insanity for her workout.  She gave it her all she was very active in the group and pushed me as well.  She make life style changes by exercising, eating clean, drinking shakeology, meal planning, and staying on track.  She ended up losing 40 lbs.!!!!

She has an entire new out look on life and loves the fact that she is setting a good example to her family on what healthy eating is all about.  She had such success and has made it a life style change that she decided to become a coach as well.  Are you ready to take the first steps and put trust in me, are you ready for your before pictures? are you ready to just plan have more energy? do you not even know where to start? do you need motivation? do you have know idea what eating healthy looks like? do you want to start to set a better example for your family?  Do you not want to waste money on another "workout program" that you do for a week and then it gets put in the yard sale next summer?  Are you hung up on the cost?  I know I had all the same doubts but took a chance and went with it.  It was one of the best choices I ever made and I want to offer the same opportunity to you as well.  Limited space in my next challenge group so message me and we can talk about if this would be a good fit for your life style.

 

T25 week 6 update

T25 week 6 update

So on this past Sunday was my son's birthday and we took him to go see the local fire trucks.  He had a blast and it was a lot of fun creating memories as a family.  I realize I'm the one always taking the pictures and it might be time to get an updated family picture soon.

What I really wanted to mention and talk about is consistency.  I'm still 14 lbs. away from my high school weight and yes I'm not losing as many lbs. a week as I was two months ago.  But that does not mean that making the choice to get out of bed in the morning and hit the basement to work out is not paying off.  Because by being consistent over these last 6 weeks I'm still seeing great results.  I love the fact that when you buy a Challenge Pack you always get something to track your progress with.  So when I look back to my measurements on week one of T25 it shows how much being consistent to exercising and sticking to my meal plan is paying off.  In the past 6 weeks I'm down 7 lbs. total and 2 more inches off of my waist. Yippee!!

Also I can totally notice that my core is getting much stronger an area that needs the most attention.  After 2 C-sections I need a good core workout program and T25 is giving it to me.  I will be wearing a bikini for the summer of 2014.  But the work start now and being  consistent now in working out, drinking shakeology, and sticking to my meal plan is the difference between a one piece or a bikini. Here is my motivation! When things in life come up over the next week and I my thing about a little extra bit of this or that I will remember to stay focused!!  If you need help with staying motivated, meal planning, or just plan don't know were to start send me a message and we can see if joining a challenge group would work well for you.

Here is a look at my weekly meal plan. 

Creamy Cucumber Salad

Creamy Cucumber Salad

This is a great recipe that only has four ingredients in it.  Simple and can be used for a great snack or side dish.  It has protein and a complex carb paired together PERFECT!  I'm going to be taking this as a side to our Sunday family get together.

Ingredients:

1 large cucumber
2 Tablespoons of fresh Lemon juice
3/4 cup plain Greek yogurt
1 Tablespoon dill Fresh is the best
 If you would like to change it up a bit add a 1/2 cup of low fat feta cheese or add 1/4 cup of red onions.

Directions:
Its up to you to peal the cucumber or not (I like mine pealed), then simply juice your lemon, add yogurt, and dill.  This is simple and is easy to prepare.  I would make and serve with in an hour just to insure having it fresh as possible.  Is there a side dish that your family loves and you would like help with cleaning it up a bit?  Write a message below and I will see what I can do. 

T25 Quinoa Patties Over Spinach

T25 Quinoa Patties Over Spinach

Ingredients:

• 3/4 cup of cooked quinoa
• 1/2 medium red bell pepper
• 4 Teaspoons of flaxseed
•  ground pepper for taste
• 1 Large egg white
• 3 cups of baby spinach

Directions:

Combine cooked quinoa, bell pepper, flaxseed, pepper, and eggs in a medium bowl mix well.  Form into two balls and then shape as if you were making a hamburger patty.  Heat a non stick skillet to medium heat and spray a small amount of olive oil.  Cook for 2 minutes on both sides, Remove from skillet and place spinach in pan and cook stirring frequently for 2-3 minutes or until wilted.  Then serve will still warm! 

I really enjoy this recipe for my son because I know how eating quinoa is very healthy choice for him it can be a bit messing.  But this recipe holds the quinoa together and the mess is kept under control. 

T25 Chicken Waldorf Salad

T25 Chicken Waldorf Salad

This is a great recipe for on the go moms.  Cook your chicken on Sunday and then take two minute to put together that day for lunch(makes 1 serving).

Ingredients:

• 5oz of cooked chicken breast (cooked) cut into 1" cubes
• 1/4 medium Granny Smith Apple thinly sliced
• 1 Tablespoon of raw walnuts
• 1/4 cup of red grapes
• 1 Tablespoon of citrus vinaigrette

Directions:
Combine cooked chicken, apples, walnuts, & grapes, then drizzle with vinaigrette. 

Nutritional guide(per serving):
calories:300
Fat:13 grams
Saturated Fat: 2 g
Cholesterol: 90 mg
Sodium: 276 mg
Carbohydrate: 16 g
Fiber: 2 g
Sugar: 12 g
Protein: 31 g

T25 Rice Cakes

T25 Rice Cakes

Who does not like a great new snack idea and here it is.

Ingredients:

• 1/2 cup of plain Greek yogurt
• 2 Tablespoons of chopped cucumbers
• 1 fresh mint leaf
• 2 unsalted rice cakes
• 1 medium bell pepper

Serves 2

Directions:
Combine yogurt, cucumber, and mint in a small bowl and mix well.
Then place on top of rice cake with bell pepper.

This is a great snack that gives you your complex carb and protein.

Shakeology Peanut Butter Cups

Shakeology Peanut Butter Cups
It's raining today and its mind afternoon I was out and about running places and so wanted something sweet.  I really had to talk myself out of stopping for a small ice cream cone.  I decided to come home and make this recipe and they saved me from getting off of my goals.

Ingerdients:
2 Tablespoons of chocolate shakeology
2 Tablespoons of PB2
2 Tablespoons of unrefined coconut oil
2 Tablespoons of water
2 mini foil holders

Directions:
In the microwave melt coconut oil and PB2 stir together and set aside.  In another small dish place shakeology and water mix well.  Then place chocolate in the bottom of the foil and top with peanut butter mix.  Place in freezer for 30 minutes.

Enjoy!! After 15 minutes I my eat one because I can't wait but they are still just as good.  This is a great recipe when you need a like chocolate peanut butter fix with out needing to do a u turn on your diet. 

Crock pot Steak Hoggies

Crock pot Steak Hoggies
This is another great recipe in our house first off anything that I can throw in the crock pot and come back to 8 hours later for dinner is right up my ally.  Also the fact that I can feed my hubby a whole wheat roll and keep mine as just the meat still just as good.  We purchase our meat from a local farmer and I love to support them and also the fact that I know were are meat comes from.  Chip steak is always package one pound and wrap up that way.

Ingredients:
1 lb. of frozen chip steak
1/2 cup of green peppers frozen or fresh
1 onion sliced
1 can of diced no salt add tomato
1/2 of black beans
1/4 teaspoon of pepper

Directions:
Plug in the crock pot and set it on low place all ingredients in the crock pot.  You do not need to add the black beans but I like the added protein from them.  Cook for 6-8 hours and when you go to serve it on a whole wheat bun use a slotted spoon to place meat on bun also if you want to add some low fat mozzarella cheese that would work well.   If their is a recipe that your family enjoys and you want to make it more healthy feel free to ask and I can see what I can do.

Eating Smart

Eating Smart

So what is cleaning eating? How to start? What are good foods and what should I stay away from.  I know for me I thought clean eating must mean just not eating ice cream of chips.  It's a little more then that I promise you that by making these small adjustments to your eating will not only have you feeling so much better and having more energy but you will start to loss weight.  What is a complex carb?  Where does corn fall into? An author that I fallow is Tosca Reno The eat clean diet book is great.  This is cooler plan #2 that means you hit your targeted goal weight and you want to maintain it. 

So in this plan a cheat meal is here and their meaning  one glass of wine or a baby ice cream cone.  *occasionally is the key!

Follow the eat clean principles:

• Adhere to proper portion control (hand)
• Depend  on fresh fruits and vegetables for fiber, vitamins, and enzymes
• Carry a cooler packed with clean foods
• Eat sufficient (2 or 3 servings a day) of healthy fats every day
• Eat a combination of lean protein and complex carbs at each meal
• Eat breakfast every day within an hour of waking up
• Eat five to six small meals a day

What to avoid:

• All over processed foods particularly white flour and sugar
• All chemically charge foods
• Food containing preservatives
• Artificial Sugars
• Artificial foods like sliced cheese
• Saturated and trans fats
• Sugar loaded beverages(juice)
• Alcohol intake(very limited)
• All calorie dense foods containing little or no nutritional value
• super sizing your meals

Complex Carbohydrates from fruits and vegetables:
6 portions a day a portion is:

• 1 cupped handful or a piece of fruit like berries, melon, apples, and mango.
• 2 cupped handfuls of vegetables

Complex Carbohydrates from whole grains and starchy carbohydrates:

• 2-4 portions each day a portion is:
• 1 handful of high-protein, sugar free cold cereals, such as granola
• 1 piece of whole grain bread or wrap
• 1 handful of sweet potato, yam, banana, corn, carrots, or squash

Lean Protein

• 6 portions each day a portion is:
• 1 cup of dairy, low fat cottage cheese, string cheese
• 1 handful of raw unsalted nuts
• 1 palm sized portion of lean meats
• Chemical free protein powder (hemp, soy, or whey)

Beverages

• 2-3 liters per day of fresh water
• clear herbal tea
• Black coffee in moderation
• Green/Black tea

Sweeteners use in moderation:

• Agave Nectar
• Pure Maple Syrup
• Raw Honey

Healthy Fats
2-3 serving a day

• 1-2 Tablespoons of oils, olive oil, pumpkin seed, flaxseed, and safflower
• 1 to 2 tablespoons of nut butter
• 1 serving of unsalted nuts
• Fish and fish oils

Anytime you are loosing weight its not about starving yourself rather finding the right foods that will bring the most  nourishment to your body.  Food should be used for fuel to your body, if you need more help with planning and what foods to put together let me know.

Have a healthy good day!

Trying Shakeology

Trying Shakeology

So I thought I would take a few minutes to address concerns that I here about drinking shakeology. 

-I don't want to rely on drinking a shake every day
-The cost
-Taste
-Does it really help

And let me just say I felt the same way I had all the same objectives and it took me some time to really think about it.  So first thing first when you buy a challenge pack you are getting shakeology for less then what I pay as a coach(Benifits of buying a challenge pack).
And no you do not need to rely on it forever t
he reason I have shakeology as mandatory is because a lot of times when we start something new its overwhelming. It’s hard to plan out all of your meals. So with shakeology it’s 1 quick, convenient and super easy meal that you know you are getting exactly what your body needs to sustain energy and reach your goals.  After that first bag is gone I will have taught you what you needed to know.  Beachbody is amazing in the fact that you can you 100% of their product and if you don't like it place the empty bag in the mail and receive all your money back.  Also here is a price of what you may spend out and also check out the calories.

The other great thing is you buy one product and can make it a ton of different ways.  I will help you find just the right recipe so you enjoy it, it won't be something you gag down. For me I always thought eating clean just meant not eating ice cream and chips.  I can give you the tools needed to make it a life style not something you start and stop after a few months.  I know I would not of had the success I did without drinking shakeology once a day.  No its so convenient as a busy mom I still continue to drink it shakeology because even if I have a day I did not plan ahead on I still know I'm getting one meal that has everything in it that my body needs. 

Would you like more info send me a message.

Take me on vacation oatmeal

Take me on vacation oatmeal
I love a good bowl of oatmeal in the morning and this recipes won't let you down.

Ingredients-
1/2 cups of whole wheat rolled oats
1/2 cup of wheat germ
1 cup of almond milk
1 ripe Mango
2 tablespoons of cashews
1 tablespoon of unsweetened coconut
(Serving 2)

Directions-
Combine all ingredients but the mango place in the microwave for 2 minutes on high.  Bowl maybe warm when you take it out.  Then add in your mango if you are using frozen mango add it to the bowl before placing in the microwave.  Enjoy!

Clean Eating Zucchini Brownies

Ingredients-
1/2 cup applesauce
2 small or medium bananas mashed
3/4 cup raw Honey
2 tsp. vanilla extract
1/2 cup cocoa powder
1 1/2 tsp. baking soda
1/2 tsp. salt
2 cups finely shredded zucchini
2 cups 100% whole wheat flour
1/2 cup walnut 

 Directions-

Preheat oven to 350 degrees F. Grease (olive oil) and flour an 9x13 inch baking pan. In a large bowl, mix together the applesauce, mashed bananas and honey. Add vanilla and cocoa and mix together. Then add baking soda, salt, and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into a prepared pan. Bake for 25 minutes until brownies spring back when gently touched.

Blueberry French Toast

Blueberry French Toast (serves 12)
This is a great recipe for having folks over to your home for a brunch or a special treat on a Saturday morning. 

Ingredients:                                                                                                              

• 6 cups cubed, whole grain bread
• 8 egg whites
• 1 1/2 cups unsweetened almond milk
• 1/4 cup honey
• 1 tsp. vanilla extract
• 2 tsp. almond extract
• 2 tsp. ground cinnamon
• 2 cups fresh blueberries
  

Directions:
Preheat oven to 350 degrees

In a large mixing bowl, combine the egg whites, almond milk, honey, extracts and cinnamon. Whisk well. Oil a baking dish (about 9 x 13), and fill it with the bread. Pour the liquid mixture over the bread and allow it to sit for at least 30 minutes, mixing once or twice to be sure all parts of the bread are moistened. Mix in the blueberries.Bake the casserole at 350 F. for about 45 minutes or until there is no longer any liquid between the bread. Allow to cool a bit and serve.

With this recipe remember to keep your portion control in check.  It is very easy to over eat!  Enjoy!!

Cauliflower Crusted Pizza

Cauliflower Crusted Pizza

So eating better and really thinking about what we eat before we eat is a big thing.  For me I still enjoy pizza but never really like the way it left me feeling after I was finished.  This recipes allows you to still enjoy pizza but won't leave you feeling like you ate a brick.

Serves 2
Ingredients:

• 1 cup cooked, riced cauliflower
• 1 cup shredded low fat mozzarella cheese
• 1 egg, beaten
• 1 teaspoon dried oregano
• ½ teaspoon crushed garlic
• ½ teaspoon garlic salt 
• 1/4 teaspoon of crushed red peppers 
• olive oil (optional) 
• pizza sauce, shredded cheese and choice of your toppings, this is where I load up on my veggies

Instructions:To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
3. Bake at 450 degrees for 15 minutes.
4. Remove from oven.

5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

This recipe came from Melaine Mitro blog and I just had to share