RECIPE WEDNESDAY: Protein Packed Egg White Breakfast Buritto

I don't know about you, but my favorite meal of the day is BREAKFAST.  This burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protein breakfast.  You got to try this one - sooooo good!

Yours in health and happiness,

Coach Melissa

Total Time: 17 min.

Prep Time: 10 min.

Cooking Time: 7 min.

Yield: 1 serving

Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

RECIPE WEDNESDAY: Detox Salad

Sometimes I am looking for something healthy, quick, and simple.  I stumbled across this recipe the other day and it was magically delicious.  If you're looking for an instant detox, try this salad!  Full of nutrients, incredibly filling and watch out, it does get things moving...(!!!) 

ENJOY!

Yours in healthy and happiness,

Coach Melissa

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: 0 min.

Preparation Difficulty: Easy

Ingredients:

• 2 Tbsp. fresh lemon juice
• 1 Tbsp. unfiltered raw cider vinegar
• 4 tsp. extra-virgin olive oil
• 1 tsp. pure maple syrup
• 2 tsp. grated fresh ginger root
• 1 pinch Himalayan salt
• 2 cups chopped kale
• 1/2 cup chopped cauliflower
• 1/2 cup chopped broccoli
• 1/2 cup chopped cabbage
• 1/4 cup chopped fresh cilantro

Preparation:

1. Combine lemon juice, vinegar, olive oil, maple syrup, ginger, and salt in large glass bowl; whisk well.
2. Add kale, cauliflower, broccoli, cabbage, and cilantro to dressing; toss to coat well. Enjoy!

Nutritional Information: (per serving)

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
296	19 g	3 g	0 mg	384 mg	29 g	6 g	9 g	7 g

Time to get back on track!

I don't know about all of you, but the holidays are a difficult time for me. I find myself retreating into my cave and wanting to hibernate, to break away for a while. I find myself eating comfort foods, candy, apple pie - carbs, carbs, carbs. Why is this?! 

I am finding that this is a pattern and one that I really need to address. I have come to realization that I have some sad memories during this time of year and this hibernating and consumption of carb-loaded food is my coping mechanism. I need to snap out of it and stop re-living in the past. Time to create a NEW holiday season pattern. A healthy one. 

I am ready to make some changes and I would love some help! Monday, November 3rd I am going to be diving into my #FOCUST25 program. It was so successful for me and I lost 13 pounds the last time I did it. I am going to do the program again, mostly to keep fit and not let myself go like I did this time last year. If anyone would like to start a program with me at the same time, I'd love the support and having some accountability!

With Thanksgiving coming at the end of the month, I want to really get back into my clean eating habits and drinking my #Shakeology. I have not had a sip of the stuff in 2 weeks and already I can see a huge difference in my hair and skin. I have broken out all along my chin and my hair is SO dry. Shakeology really does do wonders for my body - I am going to get back at it!

Lastly, if you're interested in joining me, on Monday, November 10th, I'd like to start a 5 Day Clean Eating Challenge Group! I don't want to end this year with all of my hard work going down the drain and food is the biggest battle!!! Just LIKE, COMMENT, or PM me if you're interested in joining me - I'll be happy to send you more details. 

5 Easy Tips to Lose Weight and Stay On Track

Many people have been asking me about ways to stay ON TRACK and keep MOTIVATED.  It is all mental – you certainly do have to be in the right frame of mind.  What is your “why”?  What is you reasoning for wanting to lose weight in the first place and to get healthy?  It has to be a strong why so that you can make a promise to yourself and push through. 

I have many friends that just recently had a baby or have been looking to lose a significant amount of weight.  Whether you do have a baby or the scale has been growing over the years and all of a sudden you have 20, 40, 60, to 100 pounds to lose, the task can seem so overwhelming that you may be tempted to give up before you even begin!  Sound familiar?

If this sounds like you, then here are some things that have helped me stay motivated and continue to push through on my healthy-happy-pure-life journey. 

#1: Remember It Takes Time
You didn't gain all that weight overnight, so don't expect to lose it that quickly, either.  This is the hardest one to keep in mind, as we like “instant gratification”.  One bad meal won’t make you fat, just like one healthy meal won’t make you skinny.  It takes consistency and time.  When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up.

#2: Set Realistic Goals—and Celebrate Them
Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along the way. Every Sunday night, decide what your goal will be—i.e. to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your mini goal, reward yourself in a healthy way with a new water bottle or a trip to the movies—anything that makes you feel like you accomplished something. 

#3: Know Your Milestones
Since your weight-loss journey is made up of small steps along the way, it's important to track your progress.  I do this by not weighing myself every day, but at the same time and day once per week.  Keep in mind that progress can be made in other ways that don't involve a scale—like having more muscle tonnage or extra energy.  I also highly encourage taking MEASUREMENTS.  When you see that half an inch came off your thighs, it’s something to celebrate!  Seeing how your efforts are working will definitely inspire you to keep it up.

#4: Hold Yourself Accountable
So you ate healthy all week but didn't lose any weight—what gives? Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share it with your Coach (aka me!) or a friend!

#5: Don't Do It Alone
The support of your friends and family is huge when it comes to staying motivated.  As a Beachbody coach, this is especially important and why I set up Challenge Groups every month.  It is hard to go through this alone – so when you’re doing things with others, it really helps!  Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and have a reliable friend you can count on to call when you feel like you're veering off course.

If you ever have any questions, please reach out to me directly on Facebook or send me an e-mail at coachmelissamckim@gmail.com.

Stay healthy and happy my friends, 

Coach Melissa

RECIPE WEDNESDAY: Roasted Peppers and Tomatoes

My neighbors are lovely people.  They grew this beautiful vegetable garden in their back yard and they had SO many tomatoes and peppers, they gave us their extras.  This has resulted in a HUGE amount of FREE produce in our home - which is WONDERFUL.  

However - I am a little overwhelmed and need to figure out what to DO with them all. I don't want all this delicious food to go to waste.

So, my friend Google lead me to a wonderful recipe online to help me use up my cherry tomatoes and peppers.  This was simply delicious and super easy.  It was also really colorful and I found myself incredibly drawn to eating more.   It's also a lovely clean eating recipe.  

INGREDIENTS:

Original recipe makes 6 servings

- 1 green bell pepper - halved

- 1 red bell pepper - halved

- 1 yellow bell pepper - halved

- 1 pint cherry tomatoes - halved

- 1/2 cup of chopped fresh basil

- 8 cloves of garlic - thinly sliced

- 1 teaspoon of salt

- 1/2 teaspoon freshly ground pepper

- 1 tablespoon herb vinegar (or balsamic vinegar) to taste

DIRECTIONS:

1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9x13 inch baking dish with olive oil flavored cooking spray.
2. Place the bell pepper halves open side up in the prepared baking dish. In a medium bowl, toss together the cherry tomatoes, basil and garlic. Fill each pepper half with a handful of this mixture. Season with salt and pepper. Cover the dish with aluminum foil.
3. Bake for 15 minutes in the preheated oven, then remove the aluminum foil, and continue baking for an additional 15 minutes. Remove from the oven, and sprinkle with herb vinegar. These are equally good served hot or cold.

TUESDAY TIP: Cleaning your Fruits & Veggies!

I couldn't help but notice this morning, after taking a fabulous bite out of my Fuji Apple, that the skin tasted odd.  I then looked at the skin a little closer and realized there was almost this wax-like chemical on the outside.  I walked over to the sink at work to see if I could scrub it off and wash it some more - only to find I was very unsuccessful and the stuff wouldn't budge.  The substance they put on-top was NOT coming off!  

I decided upon finishing up at work today that I would come home and look into some tips / tricks to figure out "what gives?!", get over my annoyance by having to throw away a perfectly good apple, and figure out what the heck my grocery store is doing....

Did you know that conventionally grown fruits and veggies are often waxed to prevent moisture loss, protect them from bruising during shipping, and increase their shelf life?  

From a SALES perspective, I can see why produce companies and farmers may do this.  From a CONSUMERS perspective, this is nuts in my opinion...  or you should AT LEAST provide your consumers with a SAFE and EFFECTIVE way to CLEAN their produce.  If you don't clean it correctly, you are EATING that wax, which I am sure is NOT good for you.  Isn't that irony in a way?...you purchase something healthy for you, only to discover that the chemical substance they are using to preserve it could be slowly killing you... Great...

So, when purchasing non-organic fruits and veggies, you should ask your grocer about the kind of wax used on their surface even if you are going to peel it.  For instance, I have learned that there are TONS of things out there including (but not limited to): 

- carnauba wax (from the carnauba palm tree) 

- beeswax

- shellac (from the lac beetle) 

NOTE: These waxes are preferable to petroleum-based waxes, which contain solvent residues or wood rosins. 

Yet, it is not just the wax itself that may be of concern but the other compounds often added to it - ethyl alcohol or ethanol for consistency, milk casein (a protein linked to milk allergy) as a film former or soap as a flowing agent.

One SURE way to make sure that you actually remove the wax from non-organic produce is to remove the skin, as washing will not remove the wax or any bacteria trapped beneath it. If you choose to do this, use a peeler that takes only a thin layer of skin, as many healthy vitamins and minerals lie right below the skin.

Organically grown fruits and vegetables do not contain synthetic (petroleum-based) wax coatings. However, certain waxes are permitted in the handling of certified organic fruits and vegetables including shellac (from the lac beetle) and carnauba wax (from carnauba palm). Of course, not all organic growers wax their fruits and vegetables, but if you are trying to avoid all vegetable and fruit waxes, it is recommended that you ask your grocer about the wax status of your produce, even when purchasing organic.

Non-organic fruits and vegetables that are commonly waxed include:

Cucumbers

Bell peppers

Eggplant

Potatoes

Apples

Lemons and Limes

Oranges

I did happen to find a handy way to clean your fruits and veggies without removing the skin however - although, I have personally NOT tried this just yet, but I am curious to take a stab at it this weekend.  Check out this great photo with the cleaner recipe:

So there ya have it!  Be careful with what you put into your body, be smart, and WASH your produce - you never know!

If you have any questions / comments, please don't hesitate to post below or write me a note. :)

Yours in health and happiness, 

Coach Melissa

coachmelissamckim@gmail.com 

What is the 3 Day Shakeology Cleanse?

I have had a lot of women ask me about the 3 Day Shakeology Cleanse.  

The Shakeology Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way. Please share your success in just 3 days below!

Mission: To help as many people become healthier from the inside out!

Products: Chocolate, Vanilla or Greenberry or Shakeology. Vegan variety – Tropical or Chocolate Shakeology Fiber supplement

SHAKEOLOGY 3-DAY CLEANSE 

The basics are as follows:

3 SHAKEOLOGY Shakes a day

 2 Cups of Green Tea a Day 

1 piece of fruit a day 

Salad for dinner  - Only white grilled protein in salad

NO: DAIRY, or EXTRA SUGARS  

Only Low Fat Dressings.

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast, Lunch & Dinner . 

The fruit is optional, some of you will need the calories where others would not. 

Power workout participants are recommended the greater calories.  

**For maximum results NO additives.

NO DIARY products at all for maximum results, no almond, soy or rice milk.

REPEAT all 3 Days

1 cup of green tea

BREAKFAST: Shakeology 140 calories 1 scoop ½ cup of fruit (60-90 calories)-optional add ice 8-10 oz of water

SNACK: (85 calories) 1 piece of fruit – Apple, pear, orange, banana mango, etc

LUNCH: Shakeology (140 calories) 1 scoop add  ice 10 oz of water  1 cup of green tea

SNACK: (either snack here or after dinner one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

DINNER: Salad Grilled with 3 servings of vegetables/ 4oz. white fish or poultry (340 calories) 2 Tbsp. natural or balsamic dressing

SNACK: (either snack here or afternoon one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

FAQs

How many calories per day?

• 
  
• 800 to 1,100 calories per day

How often can I do the Shakeology 3-Day Cleanse?

• 
  
• Ideally, you should do it once per quarter (every 3 months)
• As the seasons change
• When you start a new workout program
• When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the Cleanse?

• 
  
• Depends on the individual
• You’ll have less energy, so consider doing it during your recovery week
• Don’t do it in the middle of P90X or Insanity

Can I do a 1-day or a 2-day cleanse instead of a 3-day?

• 
  
• Yes, some people will see results in one or two days!  It is not recommended to do the cleanse for longer than 3 days.

What does the cleanse do?

• 
  
• The cleanse should help you get rid of any toxins and eliminate any undigested foods.  While weight loss is not the main goal of the cleanse, many people do experience weight loss.  You should come out of the cleanse feeling more energetic as your body will be running more efficiently.

REASONS WHY YOU MIGHT NOT LOSE WEIGHT

First off, most people will lose some weight. But weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from the cleanse. If you’ve been eating clean there are less toxins and food left in your system to be rid of. While you may not lose much doing the cleanse your body will be ready to lose once you are done.

Secondly, restricting calories can be stressful. This is turn can release the stress hormone cortisol. Which is why you don’t to do the Shakeology Cleanse for longer than 3 days.

WHAT MAKES THE SHAKEOLOGY CLEANSE DIFFERENT FROM OTHER CLEANSES

First and foremost for what makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true “cleanse”. Shakeology is a calorie restricted but nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeolgy you will be satisfied.

Shakeology is not merely a low calorie meal, but its nutrient rich. The aim is to get the most nutrients with the fewer calories. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently, the weight lose is just added benefit that most experience.

If you have any other questions, please don't hesitate to reach out - I am happy to answer!

Yours in health and happiness,

Coach Melissa

coachmelissamckim@gmail.com 

Sweating for the Wedding: BRIDAL BOOTCAMP!

I am SO EXCITED! I have wanted to do this for some time now ever since being inspired by my fellow coaches and teammates...I'm finally starting my own “Sweating for the Wedding” BRIDAL BOOTCAMP! 

Shopping for a dress, centerpieces, and flowers is so much FUN but the one thing you can't buy for your big day is CONFIDENCE! Am I Right?! Or am I Right?! 

If you are engaged, want to be engaged (hehe), part of a bridal party, or attending a wedding and LOVE all things wedding...then JOIN ME! I need all the support I can get!

We will all be doing a Beachbody workout, focusing on meal prep, planning and portion control so that you can have CONFIDENCE along with the cute booty, lean legs, beautiful shoulders, and strong fit arms....to show off on your big day!

I definitely want to feel CONFIDENT about getting my pics taken 100x - that is motivation enough to get my booty moving! Add in my beautiful wedding dress...and I better get to work! LOL

If you've done my challenges before- you know that I am ALL about balance and progress! We're not going to obsess over every calorie...or compare ourselves to airbrushed models...BUT we ARE going to develop some healthy habits...eat some yummy HEALTHY food ...look awesome...and MOST IMPORTANTLY have FUN!

To Apply -->> {{ https://docs.google.com/forms/d/19lcENL6EvQTsEgrzIyt-Qm03ad6ooCTH9MV-nc95_uc/viewform?usp=send_form }}

Bootcamp Begins September 15th

{{I must be your assigned coach to participate...otherwise...I'd have so many people, I'd never get to leave the computer and spend time with my honey! I still want to be engaged by the end of this!  }}

STATurday: My Journey with 3 Day Refresh and Shakeology

Okay, so here I am, about to be very vulnerable.  Due to a recent development with my lower back, I have had to cut back on my PiYo Workout schedule.  I am making my back, but am really bummed about it.  This doesn't mean however, that I am sulking and pigging out on the couch at home.  I have been doing something to help me still reach my weight loss goal!  

I spent the early part of last week doing the 3 Day Refresh program!  I have to tell ya, I am typically the kind of girl that is a skeptic when it comes to stuff like this, but I really was shocked at how easy and effective it was.  This is coming from someone who has tried so many different kinds of programs, this is the ONLY one that I'd recommend.  Period.  It's healthy and effective.

In just 3 Days of the 3 Day Refresh, I lost 3.2 pounds.  You can clearly see that when I started I was quite puffy around my waste (super bloated and not regular...yes...I said it).  This morning when I went to weight myself, to my pleasant surprise - I was down, no bloat and REGULAR!  LOL.  

I am proud of the results and where I'm at at the scale right now.  It is amazing to see hard work pay off even when you're lower-back isn't up to par for exercise (other than walking).  No matter the circumstances, NUTRITION makes up 80% of weight loss!  REMEMBER that the next time you go for a bag of chocolate or CHEETOS!  

So what did the 3 Day Refresh Program come with you may ask?

The 3-Day Refresh Complete Kit includes:

• SHAKEOLOGY for breakfast – Packed with potent super foods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition to help improve and support all your body’s vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors,including vegan options-recommended).*

• VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, pro-biotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

• FIBER SWEEP drink as a mid-morning snack – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

• PROGRAM GUIDE – This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

**

I really LOVE food too. What I REALLY loved about this program was that I was actually able to EAT during the program as well as learn some new yummy recipes. For instance, my first favorite, but very simple recipe was the Cucumber and Tomato Salad. This salad was delicious:

The simple mixture of lemon juice, balsamic and apple cider vinegar with olive oil on top is amazing. I am definitely making this again in the future.  

Needless to say, aside from the recipes, losing weight, and getting back on the right track - you should just TRY it.  Why?  Well - if you aren't happy with your OWN results, you can RETURN it and get all your money back.  It comes with a 30 Day Money Back Guarantee.  You can beat that!  :) 

If it can work for me, it can work for you though.  For more details, please feel free to contact me on Facebook or at coachmelissamckim@gmail.com.  I would be happy to send you further information as well as share how to save a few extra $$$ by just simply joining my team. I always love a good sale!

Yours in health and happiness, 

Coach Melissa