Food Preparation

Two things are key to staying on track with healthy eating:

1. Keep your kitchen clean!  It is much more enjoyable to make meals in a clean space!

2. Prep all your food in ONE DAY and then just grab what you need when it's time to get your cooking on!  It is an easy way to not only make sure you have everything you need, but it helps you cut down on your preparation time during the week.  I HATE when I realize I need to spend an hour in the kitchen before putting dinner in the oven! NO MORE!  I refuse!  

SO: Pick a day and PREP your FOOD. 

MY Before and After Pictures

Gulp!  I finally posted this on instagram yesterday.  Let's face it, the only real way to track progress is by taking pictures!  This is my transformation: 3 months ChaLEAN Extreme followed by 2 months TurboFire.  I really didn't realize how much I'd changed until I looked at these pictures side by side.  And let me say: DANG.  Even more importantly, I FEEL AMAZING.  Working out and eating right is not just about loosing weight or toning muscles, it is truly about health.  It is about FEELING GOOD.  

Everyone deserves to feel healthy, to feel good.  

So, do something today that will get you that much closer to feeling GREAT!  Doesn't matter what, JUST START.

Healthy Double Chocolate Chip Muffins GF

Made these this morning, and they were too good not to share.  

These muffins are seriously delicious!  And very chocolaty! And good for you! Can't really think of anything better from muffin.  

Ingredients:

1 3/4 C oats
3 egg whites
3/4 C unsweetened cocoa
1/2 C unsweetened applesauce
1 tsp vanilla extract
1/2 C plain greek yogurt
1/2 tsp cream of tartar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/4 tsp salt
1 C hot water
3/4 C sugar substitute (1/2 agave nectar 1/2 honey)
1/2 C dark chocolate chips
24 muffin liners

Preheat oven 350 degrees and line muffin tins.  In a blender, mix all ingredients except chocolate chips until oats are ground and mixture is smooth.  Gently stir in 1/2 of the chocolate chips.  Pour mixture into prepared muffin pans.  Bake for 10 minutes THEN REMOVE from oven and distribute other half of chocolate chips on top.  Bake an additional 2-5 minutes.   (This makes the muffins cuter)  You could also add all the chocolate chips and bake the muffins 13-15 minutes.

116 CAL per muffin for large muffin (when making 12 servings)
58 CAL per muffin (when making 24 servings)

ShakeO Cleanse Day Three

Well... well... well... I totally made it through today!! I have stayed clean on this cleanse... maybe the first time ever!  This morning I was down a total of 4 pounds.  We will see how I look on the scale tomorrow.  Don't worry, I'll let you know next week if I kept it off!

Today's Menu:

1 ShakeO Chocolate
1 mandarin orange
1 ShakeO Tropical Strawberry
1/2 mango
grilled halibut with steamed green beans and side salad
1 ShakeO Chocolate

BTW: If you add a little seasoning and a little olive oil to a halibut steak, wrap it in tinfoil, and throw it one the BBQ grill you will have one moist, delicious fish.  Seriously, TRY IT.

And, for salad dressing I mix a little olive oil with a bit of balsamic vinegar.  YUM.

Next Challenge Group Starts April 8th!

Summer is coming!!  EEK!! Are you ready?? Let's get there together!!  

 

Get results like these!  Wendy did P90X, Diana did Insanity, and Staci did Power90.  There are TONS of programs to choose from and we can decide which one will get you the results you want.  YOU CAN DO IT!  Take the challenge, make a change!  
You deserve to feel good!

ShakeO Cleanse Day Two

Okay, this is HARD! I hate giving up foods that I love... I know: only 3 days! But still! Yet I should share that I've lost 1.5 pounds so far! That is pretty motivating!

Today Menu:

1 cup herbal tea
1 ShakeO Chocolate
1/2 banana and 1 slice orange
1 ShakeO Chocolate
1 mandarin orange
1 slice cantaloupe
white chicken breast w/ slice purple onion, 1/3 cucumber, 1/2 cup sweet peas, and A LOT of spinach
1 ShakeO Chocolate

ShakeO Cleanse Day One

So, Katie and I totally got off track this weekend, and we needed an intervention! Okay, maybe that's a little extreme, but we did want to restart out bodies for the week. It's really all about feeling good and a 3-day ShakeO cleanse will do it!

We basically have 3 shakeO per day plus a few pieces of fruit for snacks plus one dinner (white meat and veggies). I'm not going to lie, this can be tough for a girl who likes her bread and chocolate! Of course, having a chocolate flavored ShakeO does help A LOT.

The biggest problem I have is the follow through and I have a very hard time finishing cleanses like this. I swear, the moment I tell myself I can't have something I automatically start wanting it even more! The things we do for our health, right! Wish me luck!


                           
Today's Menu:

1 Cup Herbal Tea
1 ShakeO Chocolate
1 Banana
1 ShakeO Tropical Strawberry with frozen strawberries
1 Strawberry, 2 slices of apple, snow peas
Garlic Tilapia with steamed broccoli and green salad
1 ShakeO Chocolate

Calories: about 950

A LOT OF WATER

I am feeling the hunger pains a bit, but totally manageable.. I mean.. it's a cleanse, you know? Tomorrow I will go a little more on calories because I am going to sneak a workout in, nothing too crazy.

Meet Katie

This is my awesome sister Katie.  I had to stick this fun video on here because this really shows her personality... this is how she is people!  Real life Katie right here!  I LOVE IT!  And my KIDS love it.  She is also a member of Team Forward with a Punch as well as an honorary member of my blog.  You can follow her journey by visiting her diary blog at ktsnotebook.blogspot.com.  

Oatmeal Pancakes

Enjoy a warm morning with these wholesome pancakes.  

What you will need:

1 C whole-wheat pastry flour

1 C oats (uncooked)

1 tsp stevia

2 tsp baking powder

1/4 tsp cinnamon

1/4 C liquid-egg substitute

1 C milk, fat free

1 TB canola oil

1 tsp vanilla extract

To Make:

Place all dry ingredients in medium-sized mixing bowl.  Add wet ingredients and mix well.  Spray skillet lightly with cooking spray and heat over medium heat.  Spoon batter into pan to make 4 small pancakes.  Flip them over when they start to bubble and brown evenly on both sides.  Repeat until all batter is used, making 12 pancakes (3 per serving).  Top with light syrup and blueberries.  Delicious!

PER SERVING (4 servings)

Calories: 190 / Fat: 5g / Carbohydrate: 29g / Fiber: 3g 

KIND Bars

 I recently discovered these KIND nut bars at Whole Foods.  YUM!  The perfect snack.

What's for Breakfast?

Egg Frittata:

3 egg whites plus 3 whole eggs

2 TB skim milk

½ C crumbled feta cheese

1 C chopped spinach

1 TB basil or oregano

Pepper to taste

Preheat oven to 425 degrees.  Coat an 8 X 8 casserole dish with nonstick cooking spray.  Whisk eggs with milk, then add remaining ingredients.  Pour egg mixture into dish and bake for 20 minutes or until eggs are set.  Let stand for 5 minutes. 

PER SERVING (makes 4 servings)

Calories: 135 / Protein: 12g / Carbs: 4 g / Total Fat 8 g / Fiber: 1 g

Shakeology Chocolate Peanut Butter No Bake Cookies

YUMMY! AND GOOD FOR YOU!

All you need:

1 Cup Chocolate Vegan ShakeO
1 Cup Peanut Butter (I use natural chunky)
1 Cup Oats
1/3 Cup Honey

Mix, flatten into cookies, and EAT.  Simple as that!  Enjoy.

Find Yourself a Challenge Group!

Being part of a challenge group, which is basically a SUPPORT group that will HELP you achieve your goals makes ALL the difference.  I feel so blessed to be part of team Forward Fitness.  These groups really have been key to my success with fitness and nutrition.  I love participating and hosting these groups, which are full of normal people with great capabilities!  

This is MARCH MADNESS people!  It's the perfect start to get fit and feel good by summer.  Find a group and be PART of something great, you will be surprised to discover what you are capable of!  

NEVER think you can't do it, YOU CAN.  Happy health everyone, may this year bring you closer to your goals!  

Tony and Shakeology

Any Tony Horton fans out there?  You hate him, but you LOVE him.  Check out this video about shakeology starring the ONE and ONLY Tony.  Just follow the Link below: