Monday, December 15, 2014

BEFORE photo... AFTER baby

THIS is my BEFORE. It will NOT be my AFTER. This is me 8 weeks postpartum. It looks pretty good when I'm wearing clothes that fit well, but I will NOT be buying an entire wardrobe to fit my post baby body.

I started Insanity MAX:30 one week ago and I WILL have my body back! I was in great shape before my pregnancy and will be in even better shape soon!

insanity max:30

I LOVE what my body has done for me which means I am going to treat it with RESPECT. My before picture reminds me where I've been. It reminds me of all those craving I've given into, the exercise I chose not to do, but also the beautiful baby I brought into this world. This photo is not just about showing all my flaws. It is to remind me to make an effort EVERY day to be BETTER and STRONGER than the day before. I am sharing this picture to show you that it is not just the ENDING that matters but the JOURNEY. We ALL start somewhere. This is my beginning AGAIN. You are not alone! Begin NOW. I can't wait to share my journey as I work toward my AFTER!

And here is why my body looks like it does and why it's OK, even wonderful to look like this...



Miss June was born on October 15, 2014 at 9:48 AM after about a 12 hour labor, 8 of those being in the hospital. After just five pushes, we welcomed our 8 lb 4 oz, 21 inch princess into the world to complete our family.



Thanks to Lindsey and Ryan at Pure 7 Studios for the beautiful photos of June.

Tuesday, December 2, 2014

Insanity MAX:30

So, I am 6 weeks postpartum now and READY to get my body and my confidence BACK! I have decided to start with Insanity MAX:30. Created by the same awesome trainer who brought us Insanity and T25, it promises to be AMAZING and the results I'm seeing are stellar! Insanity and T25 both brought me amazing results after my first baby so I trust Shaun T to get me back there again! If you are wanting a new program or ready to start your fitness journey, this just might be PERFECT for you! There is a modifier for every move and you can see him/her the entire time!


What is INSANITY MAX:30?
INSANITY MAX:30 is a 60-day in-home workout program that will push you to your personal max in just 30 minutes a day without equipment for jaw-dropping visible results. INSANITY MAX:30 will make you push as hard as you can for as long as you can until you MAX OUT- the point when you just can't do any more or you begin to lose good form. You will note your MAX OUT time, recover, and finish the rest of the workout. Every day you'll push to increase your previous MAX OUT time so you constantly progress, improve your fitness, and get the full body results you've always wanted. The program includes a low-impact modifier for EVERY move so, regardless of your fitness level, you can MAX OUT without the impact to your joints.

Who should buy the program?
INSANITY MAX:30 is for anyone who is looking to lose weight, tone up and get the best body of your life! It's perfect if you're short on time and want a jaw-dropping body in just 30 minutes a day. The low-impact modifier makes it approachable for people of all skill levels. It's great if you want a flexible eating plan or if you don't want to use any equipment.


To join the challenge, you will receive INSANITY MAX:30, 30 days of shakeology, a free club membership and ME as your free coach!

Are you READY to CHANGE your life? Apply here to be in my next accountability and support group!















Friday, November 21, 2014

Almond Butter Chocolate Chip Cookies


Gluten-free, 5 ingredient YUMMY cookies? YES please!

The main ingredient in these EASY cookies is almond butter. If you haven't tried it before you should! My favorite is MaraNatha brand, all natural with no sugar added or you can always make your own, but I haven't tackled that yet!

I adapted this recipe from one I found on Sally's Baking Addiction.


Ingredients:

  • 1 large egg
  • 1 cup almond butter, at room temperature or cold (not warm)*
  • 1/2 cup coconut sugar
  • 1 teaspoon baking soda
  • 1 cup semi-sweet or dark chocolate chips

Directions:

Preheat oven to 350F degrees and line two large baking sheets with parchment paper or silicone baking mats.
In a medium bowl, beat the egg. Add the almond butter, baking soda, and brown sugar. Mix everything together very well. Depending how thick and/or cold your almond butter is, you'll have to use some arm muscles. Fold in the chocolate chips until combined.
Scoop the dough, about 1.5 Tablespoons each, onto prepared baking sheet. Bake two batches - 6 cookies on each baking sheet each. Gently press down on the dough mounds with the back of a spoon, as pictured above. If you find the cookie dough balls are oily-looking from your almond butter, blot each with a paper towel.
Bake for 8 to 10 minutes. The cookies will look very soft and underbaked, but that's ok. I baked mine for 8 minutes. For crispy cookies, bake for up to 12 minutes. Allow the cookies to cool for 10 minutes on the baking sheet before transferring to a wire rack to cool completely.
Cookies stay fresh stored covered at room temperature for up to 7 days. Cookies freeze well, up to 3 months.





Tuesday, August 5, 2014

Nursing a Toddler and Fellow Moms Support

Especially for all my AWESOME mommy friends!

Many of you may not know but I nursed Benton until just about a month ago. It's something that many women don't talk about because nursing a 2 year old is not exactly popular here in the U.S. I'm sure a lot of people thought I was crazy too ;) I say this because I am so PROUD that we made it that long and I was able to nourish him and have such a special bond. I STRUGGLED for at least Benton's first 6 weeks, having to pump and feed him a bottle, listening to him scream, being in extreme pain and just being so anxious, frustrated and sad about it not just coming naturally to me and him. And I cried A LOT. I felt rejected and deflated, but I WORKED every day to make it happen and luckily NEVER GAVE UP. I never set out to nurse him until he was 2- in fact my original goal was 6 months, but after having such a hard time (and him getting teeth at 4 months old) I decided I was going to let him make the decision and guide me when he was ready. It has been a beautiful journey that I would not trade for anything. Having it come to an end was EXTREMELY emotional for me! I felt that we were losing something that we'll never have again, but I know that it is for the best as I will be able to devote that special bonding time to his new little sister when the time comes. Any of you moms relate?
This is a picture of me shortly after delivery. I was in labor for 27 hours and pumped full of fluids so check out that nice puffy face! This was before I realized how difficult nursing would be for us and truly thought we would just catch right on!

I support and love all you mamas, whether you nurse for 2 weeks, nurse for 5 years, never try to nurse, or formula feed your kids. I have no judgement because I know how DIFFICULT it is to make these choices and figure out what is best for you and your family. I just want to say to ALL of you moms out there that you are doing an AMAZING job, regardless of what decisions you make and how easy things may or may not come to you with having little ones. It is a beautiful time but it can also be stressful and overwhelming (people usually don't tell you that part). I want you to know that you are NOT alone! We all go through so many ups and downs and do the best we can. Reach out to your fellow moms, your lactation consultant, your doctors, online support groups, anyone. I love meeting new moms and hearing your stories! If you ever feel like you need an empathetic ear, I'm here! That is why I've started my New Moms Support Group, not only for healthy and fitness, but just as important, for bonding and support for us all to come together and lift each other UP instead of tearing each other down!

Monday, July 14, 2014

New Moms Support Group

So... I have been completely inspired lately by the number of pregnant women coming to me READY to get healthy NOW and not waiting until after the baby is here to get started with something new. These women want to be HEALTHY, not just to look good. Whether it's just a walk around the block or a full workout, we're gonna be active and encourage each other to NEVER GIVE UP.

new mom, healthy, support, group, fitness

A bit about myself... I am currently 27 weeks pregnant with a little girl and have a 2 year old little boy, Benton. My goal is to continue to stay active and healthy for my baby and for my delivery. For me, Benton's delivery and the few months after were VERY hard! We struggled with nursing, but I was DETERMINED to make it work. I could not have done it if I had been alone. I let my health and fitness take a back seat until Benton was 8 months old, and I only wish I had taken control of my life before then! It took me realizing that I was going to be the biggest influence in his life for me to get on track. Supporting other moms is one of my passions, not just in health and fitness but in every little part of the motherhood journey that can make you second guess yourself.

My goal for this group is to show support, help and motivation for all the new moms. It can be a scary time and you can feel very alone. Whether you're expecting, have a newborn or think you have this mom thing down, I am forming this group with the purpose of supporting each other and making sure none of us feels alone on this crazy journey.  It is easy to forget about yourself and just let yourself go. I completely understand. What I want for each of you is for you to take charge of your life and health and fitness so you never feel lost. We will all be in this together.

Does this sound like a group for you? Apply here. https://docs.google.com/forms/d/1rlPqbmo8834GdqDUyJ31G8B_r4zXop7mFIdS-BH48QI/viewform?usp=send_form

Monday, July 7, 2014

Lemony Green Beans

This recipe is from the 3-Day Refresh, but is great as a side or anytime!

3-day refresh recipe, healthy, clean eating

Ingredients (makes 1 serving):
6 oz       fresh green beans, ends trimmed
1 cup     water
1/2 tsp.  extra-virgin olive oil
1 tsp.     fresh lemon juice
1/4 tsp.  finely grated lemon peel
              Himalayan sea salt to taste

Directions:
1. Place green beans and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil. Cook, covered, for 3 to 4 minutes, or until tender-crisp. Remove from heat. Drain
2. Combine green beans, oil, lemon juice, and lemon peel in small bowl. Mix well. Sprinkle with sea salt if desired.

Wednesday, July 2, 2014

Take the LEAP. No Regrets!

I've never been a "work for the man" type of gal so I've always known there was something bigger and better for me. In fact, I thought I would be rid of a boss WAY before I was actually able to be! I went to dental school because I knew that would enable me to work for myself and control my life. Who knew the turns my life would take? Up until a few months ago, I always worked for someone else- a big corporation, the health department, a non-profit organization- as a dentist. I found myself relying on the security of having a full-time guaranteed income and health insurance and not having to worry about where my next check would come from. But, in reality, that was a false security. There are NO guarantees in life. No guarantees that any of those businesses would still be in business down the road or that they could continue to afford to pay me. Was it easier to just show up to work every day without a care in the world? YES! Was it worth the stress and knowing that I was NOT living up to my POTENTIAL? NO! I was floating through life with no real goals. Not until I discovered Beachbody did I see the light at the end of the tunnel. I began reading personal development, setting goals and seeing what was really possible in my life. It was easier to see working for myself as I saw the potential in this business and my love grew for helping others get healthy and fit, which turned into helping people see their own potential for financial and personal FREEDOM. 


After much deliberation, Cass and I decided it was best for my peace of mind and well-being to take a RISK and DREAM BIG! Now, we have our own dental office and Beachbody business. There is NO ONE telling us what to do or when to do it. It takes discipline and hard work, but everything we accomplish is because of our direct efforts and the amazing team of people we surround ourselves with every day. This journey is full of twists and turns but it's OUR journey and I wouldn't trade it for the world!

beachbody diamond coaches


Are you holding yourself back because going for your goals means you might FAIL? There is SO much more to life! Don't look back and have REGRETS that you just floated through life because that's what was EASY. Take the LEAP. I wish I had done so sooner!

Monday, June 30, 2014

Super Saturday

Every quarter, Beachbody holds Super Saturdays across the country to reach more people and to keep us coaches engaged and motivated to End the Trend of Obesity.  This past Saturday I hosted my second Super Saturday at my house.

I was hesitant to do it because we had just gotten back from Vegas the week before and I was still recovering from lack of sleep. But, if there was one thing I learned in Vegas it was to go for it and not just wait for things to happen. If you want to make your dreams a reality, then you have to take action and not sit around hoping for them to come true. So, I wasn't even able to do it "officially" because I waited until the last minute, but I got the event together and invited all of our local coaches I have the privilege of knowing, either through my own team or other Super Saturday events.

Beachbody, quarterly meeting, networking, fun, workout


Last Super Saturday, we had FOUR coaches here. This time, we had TWELVE, from different teams and even some guests who are not coaches yet, but interested in this opportunity.


We had a great time getting to know each other, learning about the amazing things Beachbody has in store for us in the upcoming months and doing one of the brand new PiYO workouts!

We are looking for this event to be even BIGGER in September! WHY should you make it a priority to be there? Meeting new people, growing your business, getting inspired, learning how YOU can meet your goals and make your dreams come true! Mark your calendars for September 27, 2014! I think we're gonna have to move to a bigger and better space so I'm on the lookout! :)

Friday, June 27, 2014

3-Day Refresh

So, if you remember, I did the Shakeology 3 day cleanse back in February and had awesome results. However, that cleanse was just created by coaches as a type of fasting and quick fix. It works, but does not give your body everything it needs in terms of fiber and different proteins. So..... the amazing team at Beachbody created the 3 Day Refresh.

beachbody, cleanse, feel better, lose weight fast, healthy

 The Refresh consists of Shakeology, a vanilla protein shake, a fiber sweep drink, lots of fresh vegetables and fruits, healthy fats, tons of water and optional green tea. It is a great program for anyone who wants to kick-start a healthier lifestyle and make a break from your bad habits. It's healthy to use as often as once a month or whenever you feel your body could use a little detox. It comes with everything you need to get started. You'll just have to shop for your fresh fruits and veggies.

So, my husband, Cass, tried it out for me since I'm 25 weeks pregnant. He did great with it. You can add exercise to the program but he only exercised one day and still lost 6 pounds and I can certainly tell a difference in the pictures. He never went hungry and felt pretty good the entire time!

lost 6 pounds, 3 days, healthy, detox, clean

Want to try it for yourself? Of course! Nothing to lose but weight and unhealthy habits! Just click on the 3-Day Refresh Icon below and choose 3-Day Refresh to get started ASAP and get ME as your FREE coach! It's on special for July only so hurry!

https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart_Detail.asp?PriceID=773990&Cat=Challenge%20Packs|ALL

Thursday, June 26, 2014

New Coaches Get Started RIGHT

As I have continued to grow through this amazing Beachbody journey, my team is growing by leaps and bounds as well. I am so blessed to have some amazing people in my life thanks to this opportunity I took and decided to go ALL IN just a year ago! My favorite part has quickly become the support I have received, in turn given, and the relationships that have developed. People I never would have known are now some of the most important people in my life.

get started right

Have you been watching us grow and have success, wishing it were YOU? My goal is to help as many people as possible! Are you a stay at home mom who would love to bring in some extra income for the family? A teacher who could use some extra funds during the summer? Just love health and fitness and have a dream of inspiring others? Maybe this would be perfect for you!


I just returned from Beachbody SUMMIT where I was surrounded by thousands of the most inspiring people I have ever met, and I am ready to PAY IT FORWARD and share all I have learned! The beauty of joining our team RIGHT NOW, is that our exclusive coach mentoring program starts MONDAY and you can learn everything you need to know to get started on the right path and have that elusive success!

Sound like something you would LOVE? Fill out this quick form and I'll get back to you ASAP and let you know you'd be perfect for our team!
https://docs.google.com/forms/d/1xfXXxgWlO0ZF-enCkhYgTRN8SHRjKPxTaJOQIYtt3k0/viewform?usp=send_form

Wednesday, June 25, 2014

PiYO


The latest and greatest workout program from Beachbody is HERE! I was lucky enough to take a LIVE class with Chalene last week at Summit in Las Vegas and, let me tell you, it's an awesome workout! Cass did it with me and was a sweaty mess! I even did it at 24 weeks pregnant and think this could be an awesome program for pregnant women who need that extra push. It will especially help with flexibility and strength for the long haul!

PiYO, Chalene Johnson, exlusive Beachbody live workout


You get the best of everything with cardio combined with pilates and yoga- burning calories all while keeping it low impact so that it's easy on your joints and great for those who have had injuries.  It still has a fast pace to help burn fat and sculpt long, lean muscles.

PiYO for everyone, new beachbody program, flexibility, low impact, long lean muscles


Perfect for: People who want an extreme program without the jumps, weights or joint strain. Great for people of all fitness levels who want the benefits of Pilates and yoga, but feel these programs lack the cardio they need for the results they crave. And YES I plan to do the entire program pregnant! I will update you as I go. :) Check out this video and see if PiYO is for you!



Equipment required: NADA

Details: Each workout is 25-45 minutes, depending on the day. The plan calls for working out 6 days a week. There are modifications and anyone can do it.

Ready to get started? Join my exclusive test group and let's achieve amazing results together! The test group is a private group on Facebook that incorporates the PiYO program, drinking shakeology daily and checking in daily to rate your day! I'd love to have you join us!

Click here to purchase the PiYO challenge pack while it is still on special and join our group:
https://teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=241555 
Just select PiYO and your flavor of shakeology and you'll be good to go!

Wednesday, April 30, 2014

WHY Beachbody

So I am currently in a group of Beachbody coaching pushing to become better and get outside of our own comfort zones. This is only my 3rd day, but I am already learning so much about myself and why it is so important not to stay stuck in one place for too long.



Before Beachbody, personal development was nonexistent in my world. Now, it is part of my daily routine. I read for at least 10 minutes and/or listen to an inspiring audio book. Do you drive to and from work every day? Perfect opportunity to make your car your personal development hub. You would be amazed how much you can learn and how good you'll feel just incorporating this small amount of personal development into your days.

I fell in love with the Beachbody product, but so much more than that, now I have fallen in love with the people and with helping people develop and become better, stronger versions of themselves. It has been so rewarding. In true fashion of stepping outside of my comfort zone, this is my first ever youtube video. Check it out :)


I have a lot to learn about YouTube and making videos, but for now I will have fun with it and go out to INSPIRE others!

Saturday, April 19, 2014

Peanut Butter Banana Oatmeal Bars

These oatmeal bars are so good and great for the weekend or to make ahead for weekday breakfast. Also yummy for an afternoon snack. I use coconut sugar in these which has much lower glycemic index than refined sugar and is natural.



Ingredients:
  • 2 and 1/2 cups old-fashioned rolled oats
  • 1/4 cup coconut sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 cup almond milk- I like Silk brand because it is non-GMO
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 2 large very ripe bananas, mashed
  • 1/3 cup creamy peanut butter
  • 1/2 cup semi-sweet chocolate chips- I like Sunspire or Enjoy Life brand
Directions:

Preheat oven to 350F degrees. Grease 8x8 square (or 9x9 inch) baking pan with coconut oil or line with parchment paper. Set aside.
Mix together oats, brown sugar, baking powder, salt, and cinnamon. Add in the milk, vanilla, and egg. Mix together until evenly combined. Add mashed bananas, peanut butter, and chocolate chips. Stir well.
Pour the mixture into the pan and bake for 20 minutes. Allow to cool and cut into bars.

I think these would be just as delicious without the chocolate chips. Try it if you want less sugar.

Wednesday, April 16, 2014

Egg muffins

I know most of us are in a hurry in the morning and for a lot of people that means skipping breakfast, which really is the most important meal of the day to give you energy and get your metabolism going. That's why these egg muffins are perfect! You can really throw any ingredients in the mix that you want. Then you're set for the week! Just grab one or two out the fridge, heat them up and head out the door!

This is not a super specific recipe because there can be so much variation with ingredients and measurements based on your taste.



Ingredients:
-12 eggs
-Chopped red pepper
-Chopped onion
-Salt
-Pepper
-Italian seasoning

Alternatives: chopped tomatoes, minced garlic, cheese, organic turkey sausage. The possibilities are endless!

Preheat oven to 350 degrees. Grease a 12 cup muffin tin with coconut oil or place muffin liners. Mix all ingredients together until eggs are well beaten. Spread evenly into 12 muffin cups. Bake for 15 minutes. Enjoy!

Tuesday, April 15, 2014

Vanilla Energy Balls

Everybody knows how much I love my shakeology! What's better than drinking it as a shake? Eating it in a delicious cookie! These energy balls are delicious and have no added sweetener!



Ingredients:
-1 1/2 scoops Vanilla Shakeology
-1/2 cup almond flour
-1/2 cup old-fashioned rolled oats
-1/4 cup all-natural almond butter
-1/3 cup unsweetened almond milk
-1/4 cup sliced raw almonds

Instructions:
Combine Shakeology, almond four, and oats in a medium bowl; mix well. Add almond butter and almond milk; mix well with a spoon or clean hands until it forms a thick batter. Roll into balls and roll in almonds. I did not roll in almonds this time because I was limited on time. They're good either way! :)

Wednesday, April 9, 2014

Clean Taco Seasoning

Have you ever looked at what is in those little packets of taco seasoning you are buying? If you do look, it is quite alarming- lots of ingredients you probably cannot even pronounce!  Here is your solution. It is so easy just to throw these spices together to have an amazing tasting seasoning for your taco meat, even better than from the packet.



Ingredients:
  • 1 tablespoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon dried oregano
  • ½ teaspoon paprika
  • 1½ teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
Directions:
Mix all ingredients together in a bowl. Add about 2 tbsp of seasoning to 1 lb of taco meat, depending on how much flavor you like.

I usually make much more than the recipe calls for so I can have extra for next time. I store it in a mason jar.

Recipe from theysmell.com

Tuesday, March 4, 2014

Grain Free Baked Chicken Tenders

Ever crave FRIED food? Every now and then it will creep up on me too! I tried this recipe for the first time tonight and it was a hit! Definitely gives you the fried comfort food satisfaction without the guilt or the disgusting feeling after. Benton even gobbled them up!







1.5 pounds chicken tenderloins (the original recipe called for 2 lbs but that was too much for my        "breading" recipe)
1 cup blanched almond flour
1 tablespoon flax meal
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon dried parsley
1/4 teaspoon poultry seasoning
ground black pepper to taste
2 eggs
olive oil, in a sprayer
  1. Preheat oven to 425 degrees (F) and line a large baking sheet with parchment paper.
  2. In a pie plate or another shallow wide bowl, mix together the almond flour, flax meal, paprika, garlic powder, sea salt, parsley, poultry seasoning, and ground black pepper.
  3. In another small mixing bowl, lightly beat the eggs.
  4. Blot the excess moisture off from the chicken tenders with paper towels and then dip them in the egg. Make sure the tenderloins are thoroughly coated in the egg mixture and then dredge them in the almond flour breading, pressing to adhere.
  5. Place the breaded chicken tenders onthe baking sheets and lightly spray with olive oil. Place in the oven and bake for 8-9 minutes. Flip the tenders over, lightly spray again with olive oil and bake for another 8-9 minutes, or until the internal temperature reaches 180 degrees (F).
  6. Transfer the chicken tenders to a platter and serve immediately, or at room temperature.
Recipe adapted from Allergy Free Alaska.

I was going to make homemade ketchup to enjoy with them but was missing distilled white vinegar so I'll be testing out an easy recipe for that soon and will update you!

Monday, March 3, 2014

Roasted Brussels Sprouts

I had never even tried Brussels sprouts before this year! These are DELICIOUS and easy!






Ingredients:
1 bag of Brussels sprouts
1 tsp olive oil
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder

Directions:
Set oven to 425 degrees.
Wash, cut ends off and cut Brussels sprouts in half.
Toss in olive oil, salt, pepper and garlic powder.
Spread on baking sheet.
Bake for about 15 minutes until outsides are crispy.

They may look a little overdone but they will be crispy on the outside and soft on the inside. Theses are my favorite seasonings but any that you like will be yummy! So good!

Monday, February 17, 2014

21 Day Fix Week 1 Meal Plan

Day 1 was a success. This program is so easy to follow and foolproof. You use your handy containers and use the formula to figure out how many of each you get. Once you know that, you pick a food from each category and fill your containers. Simple and to the point so you can reach your goals quickly! And notice I even have cookies on my plan ;) That recipe will be coming up this week!


Want to know more about this awesome program? 21 Day Fix

Sunday, February 16, 2014

21 Day Fix Day 1 Meal Plan

So the 21 Day Fix starts tomorrow for me and I have a HUGE group of challengers ready to do it together for support and accountability! This program takes clean eating to a simple, no excuses level!

Here is my meal plan for the day. I haven't been feeling the best so did not take the time to plan my entire week today but I'll catch up tomorrow! I'll get the rest of the week prepared tomorrow and lay out the whole plan!

The premise of this program is using different sizes of containers to control your portions. For my calorie range, I will be eating from 3 greens, 2 purples, 4 reds, 2 yellows, 1 blue, 1 orange and 2 teaspoons.



Here's what my day looks like tomorrow:

Breakfast: Oatmeal (yellow), 1 tsp peanut butter (tsp), cinnamon, 1 tsp honey, 2 eggs (red)

Snack: Tuna (red), carrots (green)

Lunch: Vegan strawberry shakeology (red), frozen strawberries and raspberries (purple)

Snack: Apple (purple), 12 almonds (blue)

Dinner: Salmon (red), kale (green), spinach (green), quinoa (yellow), 1 tsp olive oil (tsp), dressing   (orange)

Saturday, February 15, 2014

Grain and Sugar Free Banana Nut Bread

 Banana bread without any added sugar or white flour? YES please!!! I have made this recipe several times and it always turns out great. I usually make it the night before so we can have it easily the next morning and it's still yummy and moist!

Ingredients
  • 4 very ripe bananas*, mashed
  • ⅓ cup coconut oil melted
  • 4 eggs
  • 1 teaspoon pure vanilla extract
  • 1 ½ teaspoon cinnamon
  • ½ cup coconut flour - you must use coconut flour – using another flour will not work!
  • 1 teaspoon baking soda
  • ¼ teaspoon celtic sea salt
  • optional add-ins: ⅓ cup dark chocolate chips, walnuts, pecans, slivered almonds, raisins, etc.
Instructions
  1. Preheat the oven to 350 degrees.
  2. Throw everything together in a medium bowl and mix until combined.
  3. Pour into a lightly greased (use coconut oil for greasing) bread pan.
  4. Bake for about 45 – 60 minutes or until center is set and top is golden. Enjoy!
*Your bananas should be extremely brown, almost to the point when you would throw them away or freeze them. If they are not overly ripe, your bread will not be as sweet and probably not taste as good. If you are using non-ripe bananas, you should add about ⅓ cup of maple syrup to the batter.
 
Recipe from Primally Inspired.

Thursday, February 13, 2014

Crockpot chicken quesadillas

On a whim, I decided to use up our leftovers tonight instead of sticking with the meal plan. I took my chicken crockpot tacos recipe and instead of making tacos, got creative to make some quesadillas. They turned out delicious.


Ingredients:

Organic corn tortillas (I like Food for Life Ezekiel tortillas)
Chicken from my chicken crockpot tacos recipe
Quinoa
Organic cheese

Directions:

Bring 1/2 cup quinoa with 1 cup chicken stock to a boil.
Add spices to taste- I used salt, pepper, and Mexican seasoning.
Follow instructions on package to cook.
Place tortilla in skillet.
Place crockpot chicken on top (be sure to drain any liquid)
Place cooked quinoa.
Place shredded cheese
Place tortilla on top.
Heat on medium heat until warmed through.
Using 2 spatulas (one on top and one on bottom), flip
Heat until warmed through.
Serve with organic Greek yogurt, avocado or your favorite toppings.
Enjoy!

Wednesday, February 12, 2014

Avocado Rice

On a whim, tried this recipe and it's so good as a side or a snack!

 
Ingredients:

1 cup brown rice
1 avocado, cubed
1/2 cup salsa
1 tsp lime juice
1 tsp garlic powder
Salt and pepper to taste.

Directions;

 
Cook rice as directed.
Let cool.
Combine with cubed avocado and other ingredients. Store in fridge.
You could also add black beans for extra protein or onions and jalapeƱos for a more guacamole dish

Monday, February 10, 2014

Flourless Peanut Butter Chocolate Chip Cookies

These delicious cookies are gluten free with no flour! Adapted this recipe that originally called for brown sugar, changing it up with healthier coconut sugar. Coconut sugar is lower glycemic index than traditional sugar and NATURAL. I always use it to replace brown sugar in recipes. These cookies are so yummy- you would never know they're made with NO refined sugar!



Ingredients: 

1 cup creamy peanut butter  
3/4 cup coconut sugar  
1 large egg  
1/2 teaspoon baking soda 
1/4 teaspoon salt  
1 cup dark chocolate morsels 

Directions:

Preheat oven to 350 degrees.
Mix all ingredients except chocolate.
Fold in chocolate chips.
Drop batter by rounded tablespoons about 2 inches apart onto parchment lined baking sheets.
Bake at 350 for 12-14 minutes until puffed and lightly browned.
Cool on wire rack for 5 minutes.
ENJOY!!!

These are NOT low calorie cookies ;) They are however MUCH better for you than traditional peanut butter or chocolate chip cookies.

Sunday, February 9, 2014

Meal plan Feb 10

Here's our good ole meal plan for the week! Making a plan helps so much with staying on track and focused. It is definitely easier not to stray when you don't get stuck with the last minute, "What are we going to have for dinner?" which usually leads to poor choices. 


 The hardest part is just spending the few minutes it takes to sit down and actually make a plan. Hopefully this will help some of you have a starting point! Make it a great week!


Friday, February 7, 2014

Quinoa and Black Bean Chili

You know how I love my easy crockpot recipes! This one is perfect for a chilly night (no pun intended ;) This one also works for my vegan friends!
 
 
 
Ingredients
 
3 can black beans, low sodium, rinsed
1 cup quinoa, uncooked, rinsed
3 cups vegetable stock, low sodium
2 cups water
1 can diced tomatoes
1 tablespoon fresh cilantro, chopped
1 jalepeno pepper, finely diced
1 tablespoon minced garlic
1 green pepper, chopped
1/2 medium onion, diced
1 cinnamon stick
2-3 tablespoons chili powder
1 teaspoon cumin powder
1 teaspoon onion powder
1/2 teaspoon ground pepper
1/2 teaspoon salt
 
Instructions
  1.  Place all ingredients in a crock pot.
  2.  Cook on low for 4 hours.
  3.  Serve with diced green onions, avocado, cheese, organic Greek yogurt- whatever your heart desires
Adapted from Fit Foodie Finds

Thursday, February 6, 2014

Power balls

Yummy, quick and easy snack that will give you lots of energy!


Ingredients:
1 cup oatmeal
1/2 cup ground flaxseed (I grind my own in the coffee grinder)
1/3 cup honey
1 tsp vanilla
1 cup chocolate chips
1 cup peanut butter

Mix all together in a medium bowl and form into balls. Devour ;) Refrigerate if you have any left!

You can also add in coconut or dried fruit, whatever concoctions you come up with. You just might need to adjust the honey and peanut butter accordingly. This is also an easy recipe to double to make more for a party or just to have more for the week.

Tuesday, February 4, 2014

Almond Butter Brownies

These were one of the first "healthy" desserts I made. I have been in love ever since! Super easy and delcious! No flour so gluten free and no refined sugar!


Ingredients:
1 (16 oz) jar of natural almond butter
2 eggs
1 1/4 cup agave nectar or honey (I always us agave nectar- the taste is not as strong)
1 tbsp vanilla
1/2 cup cacao powder
1/2 tsp celtic sea salt
1 tsp baking soda
1 cup chocolate chips

Directions:
Preheat oven to 325 degrees.
Grease 9 x 13 pyrex dish (I use coconut oil)
In a large bowl, blend almond butter until smooth.
Blend in eggs, then blend in agave and vanilla.
Blend in cacao, salt and baking soda.
Fold in chocolate chips.
Bake at 325 for 25-40 minutes.
The edges will be brown and the middle will rise.
Let cool and cut into 24 squares.

Recipe from Elana's Pantry.

Chunky Monkey Shakeology

What is one of my very favorite shakeology recipes you ask???? Why Chunky Monkey of course!! It is so creamy and smooth with just a HINT of banana and my very favorite combo of chocolate and peanut butter! Can't go wrong with that.


Ingredients:
1 serving Chocolate Shakeology
1/3 banana
1 tbsp peanut butter
1 cup almond milk
Ice to taste (I like A LOT of ice because I'm a fan of milkshakes!)

Throw it all in the blender and blend until SMOOTH!

What is your favorite shakeology recipe?

Monday, February 3, 2014

21 Day Fix

What is this 21 day program that sounds too good to be true? I've talked to one of the coaches in the original test group, and was told that he was never hungry, in fact sometimes had to make himself be sure to get in enough food.

What IS the 21 Day Fix?
21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits.


Who should do this program?
Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program. To make it even easier to introduce 21 Day Fix to customers, Coaches can take advantage of the Team Beachbody Network exclusive offers listed below.

Can anyone do the 21 Day Fix?
Yes, unless you have VERY specific limitations. There are phenomenal modifications to all of the moves so you can make any workout happen. This is the perfect workout and program for ALL ages.

What does it come with?
7 workouts on 2 DVDs
7 color-coded portion control containers
Meal plan
Shakeology shaker cup (February only from a Beachbody coach)
Challenge pack comes with a 30 day supply of Shakeology

Can I really eat chocolate and drink wine?
Yes. The plan shows you how you can incorporate your favorite treats.

Can you eat out at restaurants during the Fix?
Yes, it includes a Restaurant Guide. 

Will you really get such awesome results?
If you put in the effort, you WILL. The program is laid out perfectly for you with no guessing room. You will know exactly what to do and we're gonna do it as a group to support each other!


How will you be successful?
Join our commit and support group and we'll do it together so no one falls behind and we all stay motivated and accountable!

I am SO excited for this program and the AMAZING results that we're all gonna get! Let's go!

Join TODAY! Get your Challenge Pack HERE and select 21 Day Fix.

Chicken Enchilada Soup

I gotta be honest. I'm not real big on soup in general, but easy crock pot soup recipes are growing on me! This one does require a little prep work to cut up some veggies, but otherwise it is just throwing it all in the pot! This is our FAVORITE soup at our house, and Cass and I rarely get any leftovers because Benton eats them all! I adapted this recipe from skinnytaste.com.


Ingredients:
  • 1/2 cup onion, chopped
  • 3 cloves garlic, minced
  • 3 cups low sodium organic chicken broth
  • 15 oz can tomato sauce
  • 8 oz can of tomato paste
  • 1 jalapeno, chopped with seeds removed
  • 1/4 cup chopped cilantro (plus more for garnish)
  •  15 oz can black beans, rinsed and drained
  • 14.5 oz can petite diced tomatoes
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 2 8 oz skinless chicken breasts (16 oz total)
Directions:

Throw all that yumminess in the crock pot and cook on LOW for at least 4 hours.  Once the chicken is done, I usually shred it in the crock pot, but you can remove it to shred then put it back in if you prefer.
Top with organic Greek yogurt, avocados, scallions, cilantro or cheese- whatever your heart desires!

I always use organic ingredients if at all possible. I like to avoid added hormones, antibiotics and pesticides.

SHARING is CARING ;)

Sunday, February 2, 2014

Meal Plan and P90X3 Week 4 Review

This last week was week 4 of P90X3 for us, which made it a transition week before we move into phase 2. It was a great combo of cardio days and balance and flexibility days.

Monday- Isometrix
This was our first time doing this workout. It's all about balance and flexibility. Balance is a strong point of mine, flexibility is NOT. It's a great workout though that also works your core.


Tuesday- Dynamix
This one we're used to as we've been doing it every Sunday. Still stretching with flexibility but moving most of the time.

Wednesday- Accelerator.
Now THIS is a workout! Think it may be my favorite so far! Constant moving, running, agility and speed work.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               
Thursday-Pilates X.
Gotta say I had the HARDEST time with this one. If you've got great balance AND flexibility, this one is for you. The results of the core work in this one are gonna be serious though so I WILL master it!


Friday- CVX
Still love this workout too. Weight and cardio at the same time the whole time.  Lot of calories burned!

Saturday- YogaX

Sunday- Dynamix

So now we're ready to ROCK week 5! Almost all new workouts we have never done so I had to get busy making a good meal plan to stick with.  Here is a sample of what I'm doing. People always ask if Cass does the exact same meal plan. Yes and no. It is essentially the same but bigger portions and more protein. He needs more of everything than I do of course. Hope this helps you get on the healthy track this week!


Thanks for stopping by! Let me know if you have any questions!



Thursday, January 30, 2014

Shakeology Cleanse Review


So I finished my shakeology cleanse last night and am SO excited about my results and happy that I did it! My diet since the holidays had been spiraling out of control. I was still eating healthy for the most part, but was definitely eating TOO MUCH! My food vices are peanut butter and chocolate so I'll use any excuse to get those in my diet. I knew it was TIME for me to take control and do something to feel better and lose the bloat! I also have a photo shoot on Saturday so I needed to feel and look my best QUICK. Luckily, this coincided with our transition week for P90X3 so the workouts aren't quite so intense. This is my review so that you can see how it is and if it will fit into your life.


Day 1:
Weigh in this morning: 116.4 pounds (just as a reference I was about 111 before Christmas)
Workout on the schedule today was P90X3 Dynamix which was perfect because it is a dynamic stretching routine so nothing too crazy.
After my workout, about 6:30 AM I had my cup of green tea followed by Strawberry Vegan shakeology with a 1/2 cup of frozen raspberries, 1 cup of water and ice.
I worked at the office today so that makes it easier since I'm busy anyway.
Morning snack was an apple about 10 AM.
Lunch was about 12:50- Chocolate shakeology with water and ice.
Snack for the afternoon was chocolate shakeology with water and ice.
Dinner at 6:30 PM: 3 cups of salad- spinach, carrots, broccoli, tomatoes and red peppers, 4 oz shrimp (I guessed on that since I do not have a scale ;). 2 tbsp of my favorite Healthy Greek Dressing. It was DELICIOUS!
Green tea at about 9:00 PM
Summary of Day 1: Not bad. I was a little tired, as expected with dipping my calories but I was good as long as I was up moving around.
 


Day 2:
Weigh in this morning: 114 pounds!!!! WOOHOO!
Today, our office was closed for a snow day so I was expecting to have a more difficult time being home with more temptations but I was determined!
Since I was a little low on energy yesterday, I went ahead and had my one scoop of E&E this morning for some all-natural energy with only 10 calories and 2 g of sugar.
Today's workout was P90X3 Accelerator. We had never done this one before and it was GREAT. Definitely more cardio than yesterday but my E&E helped me through and I was able to do much better than I expected.
Green tea about 7 followed by my vegan strawberry shakeology with 1/2 cup frozen raspberries and water and ice. Benton had to suck down some of it- he always has to share if he sees us with our shakes :).
Mid-morning snack was an apple.
Lunch was chocolate shakeology with 1 cup water and ice. I was definitely READY to EAT! ;)
Afternoon snack was chocolate shakeology with water and ice.
I went out and ran some errands during the afternoon so I was distracted and not thinking of food.
Dinner was salad again with white chicken and my dressing. I really think I could eat salad every night and we often do as a side anyway.
Green tea this evening as we relaxed and watched a show.
All in all today was a good day. Much more energy than yesterday. I was a little more hungry but I worked out hard so that was no surprise. I am actually feeling really good and accomplished!


Day 3:
Weigh in this morning: 112.4 pounds! AMAZING!
I'm feeling so much better and not bloated at all!
Workout: P90X3 Pilates. Tough workout for sure! I'm feeling weak and inflexible!
Green tea after workout.
Vegan strawberry shakeology with 1/2 cup frozen raspberries and water and ice for breakfast.
Apple for snack.
Chocolate shake with water and ice for lunch.
Chocolate shake with water and ice for snack.
Salad with chicken and Healthy Greek dressing for dinner.
Green tea after.
No tiredness or really that much hunger today.

Weigh in morning of Day 4: 111.6 pounds!!!!!


I thought I would be ready to eat the whole kitchen today but I really feel great and much more in control of my eating. I am also much more confident and ready to ROCK my photo shoot tomorrow!
It was really much easier than I expected. I knew what I would be eating and stuck to it. I think the key is really to make sure you get plenty of water. I filled up a gallon jug and drank from that so I could really track my intake.
This cleanse can really work great for anyone looking to jump start your metabolism and weight loss before starting a workout, to get your mind in gear for healthy eating or even if you just need a quick fix to feel better about yourself before an event.
Questions??? Let me know! I'd love to help you!