Monday, April 28, 2014
Saturday, April 26, 2014
STATurday: My Journey with Shakeology and the 21 Day Fix
This morning I was NOT in the mood to work out, at all. This program is 7 days a week for three weeks and my body hasn't been used to that! However, I DID work out because I knew that when I completed the workout, I'd feel better about it. I especially like to work out in the mornings because it's the first thing I do when I wake up - it's routine. By making it routine, it is easier to get my butt out of bed. YES!
While the exercising is going well, I will say that this week was a challenge for me and my nutrition, as it was very apparent on the scale this morning by me gaining .5 pounds. I had 4 cheat meals this week and by making those decisions, it added up and I'm now paying the consequences.
Is a .5 weight gain a big deal in the grand scheme of life? No.
Do I know what I need to do to next week? Yes.
Do I stress out about a little weight gain? No.
I've come to realize that life is just too short to sweat the small the stuff. I know that I didn't do as well as I could. I know that I could have made better choices this week. So, next week, I'll be a lot better. Here is my Week 3 Meal Plan, all ready to go (inspired and created by my own Coach Lisa! :)):
On a side note, I do have a new favorite Shakeology Recipe that came with the 21 Day Fix program, this is happiness every morning after I work out! I wanted to be sure to share with you all! See below:
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While the exercising is going well, I will say that this week was a challenge for me and my nutrition, as it was very apparent on the scale this morning by me gaining .5 pounds. I had 4 cheat meals this week and by making those decisions, it added up and I'm now paying the consequences.
Is a .5 weight gain a big deal in the grand scheme of life? No.
Do I know what I need to do to next week? Yes.
Do I stress out about a little weight gain? No.
I've come to realize that life is just too short to sweat the small the stuff. I know that I didn't do as well as I could. I know that I could have made better choices this week. So, next week, I'll be a lot better. Here is my Week 3 Meal Plan, all ready to go (inspired and created by my own Coach Lisa! :)):
On a side note, I do have a new favorite Shakeology Recipe that came with the 21 Day Fix program, this is happiness every morning after I work out! I wanted to be sure to share with you all! See below:
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Also, I love the ladies in my challenge groups as they all hold me accountable! It is great to go through something like this with other people - other people who are all striving to change and incorporate a better healthy life style!
Thank you all for your continued support! Week 3 is going to ROCK and I can't wait to post my before & after photos!
Wednesday, April 23, 2014
RECIPE WEDNESDAY: Spicy Noodle Hot Pot
I was trying to think of a good recipe to share with you all this week. Then I was reading Oprah's magazine this morning and came across a great recipe for a Spicy Noodle Hot Pot, that reminded me of this great place in Old Town Alexandria to get Pho! Which, as a side note: the place is right off of Cameron Street and called: Caphe Banh Mi. It is BY FAR, the BEST place to get Pho which helps boost your immune system and comforts the soul. It's so delicious.
Anyway, getting back on track...
There are some days that I really don't want to eat anything that will make me feel more bloated than I already feel... ladies, I think you know what I'm talking about here. So that being said, here is a great recipe to help get your greens in and that's not a huge salad. It's comfort food turned healthy!
Now, although bok choy is sometimes referred to as Chinese cabbage—and it is technically a member of the cruciferous vegetable (aka cabbage) family—it won't make you feel stuffed in the way some other cabbage can.
For such a quick soup, this one is darned satisfying. Thanks to the bold flavors of ginger, lime, soy sauce and cilantro—and the intriguing flavor of one of my favorite greens, bok choy—the soup packs a punch without much fuss.
****Serves 4 ****
Bring a large pot of salted water to a boil. Add the egg noodles and cook until tender, 2 to 3 minutes. Drain in a colander, rinse briefly and let dry a bit. Transfer to a bowl and toss with a big pinch of salt and the sesame oil.
In a small bowl, stir together the soy sauce, lime juice and brown sugar. Set aside.
In a medium nonstick skillet, heat the 2 tsp. peanut oil over medium-low heat. Add the shiitake mushrooms and a pinch of salt and cook, stirring until tender and just starting to brown, 6 to 7 minutes. Remove from the heat and reserve.
In a large Dutch oven or other soup pot, heat the remaining 2 Tbsp. peanut oil over medium-low heat. Add the shallots and a pinch of salt and cook, stirring just until the shallots have softened and many are browning, 3 to 4 minutes. Add the bok choy and 1/2 tsp. salt and stir until all the leaves have wilted, about 2 minutes. Add the ginger, garlic and chili-garlic sauce and stir until fragrant, about 30 seconds. Add the cooked shiitake mushrooms, the chicken broth and 2 cups water to the pot. Bring to a boil, reduce to a simmer and cook 5 minutes. Remove the pot from the heat and let sit for 5 minutes. Stir in the soy-lime mixture and 2 Tbsp. of the cilantro.
Divide the noodles evenly among four deep soup bowls. Using tongs, divide the greens evenly, placing them over the noodles, and then ladle equal amounts of the remaining broth and soup contents over each.
Garnish each bowl of soup with the remaining cilantro, peanuts and scallions. Serve right away with both a fork and a spoon.
From The Fresh & Green Table: Delicious Ideas for Bringing Vegetables into Every Meal (Chronicle) by Susie Middleton.
Anyway, getting back on track...
There are some days that I really don't want to eat anything that will make me feel more bloated than I already feel... ladies, I think you know what I'm talking about here. So that being said, here is a great recipe to help get your greens in and that's not a huge salad. It's comfort food turned healthy!
Now, although bok choy is sometimes referred to as Chinese cabbage—and it is technically a member of the cruciferous vegetable (aka cabbage) family—it won't make you feel stuffed in the way some other cabbage can.
For such a quick soup, this one is darned satisfying. Thanks to the bold flavors of ginger, lime, soy sauce and cilantro—and the intriguing flavor of one of my favorite greens, bok choy—the soup packs a punch without much fuss.
****Serves 4 ****
Ingredients
- Kosher salt
- 6 ounces fresh Chinese egg noodles, torn into slightly shorter pieces
- 1/2 tsp. Asian sesame oil
- 1 Tbsp. soy sauce
- 1 Tbsp. freshly squeezed lime juice
- 1 tsp. packed brown sugar
- 2 tsp. peanut or vegetable oil, plus 2 Tbsp.
- 3 1/2-ounce package fresh shiitake mushrooms, stemmed and thinly sliced
- 3 small shallots (about 3 ounces), thinly sliced
- 1 pound bok choy (both leaves and stalks), cored, washed thoroughly and then thinly sliced crosswise
- 1 Tbsp. chopped, peeled fresh ginger
- 1 Tbsp. chopped garlic
- 1/2 tsp. Asian chili-garlic sauce
- 2 cups low-sodium chicken broth
- 3 to 4 Tbsp. chopped fresh cilantro
- 3 to 4 Tbsp. chopped roasted peanuts
- 2 Tbsp. finely sliced scallions
Directions
Bring a large pot of salted water to a boil. Add the egg noodles and cook until tender, 2 to 3 minutes. Drain in a colander, rinse briefly and let dry a bit. Transfer to a bowl and toss with a big pinch of salt and the sesame oil.
In a small bowl, stir together the soy sauce, lime juice and brown sugar. Set aside.
In a medium nonstick skillet, heat the 2 tsp. peanut oil over medium-low heat. Add the shiitake mushrooms and a pinch of salt and cook, stirring until tender and just starting to brown, 6 to 7 minutes. Remove from the heat and reserve.
In a large Dutch oven or other soup pot, heat the remaining 2 Tbsp. peanut oil over medium-low heat. Add the shallots and a pinch of salt and cook, stirring just until the shallots have softened and many are browning, 3 to 4 minutes. Add the bok choy and 1/2 tsp. salt and stir until all the leaves have wilted, about 2 minutes. Add the ginger, garlic and chili-garlic sauce and stir until fragrant, about 30 seconds. Add the cooked shiitake mushrooms, the chicken broth and 2 cups water to the pot. Bring to a boil, reduce to a simmer and cook 5 minutes. Remove the pot from the heat and let sit for 5 minutes. Stir in the soy-lime mixture and 2 Tbsp. of the cilantro.
Divide the noodles evenly among four deep soup bowls. Using tongs, divide the greens evenly, placing them over the noodles, and then ladle equal amounts of the remaining broth and soup contents over each.
Garnish each bowl of soup with the remaining cilantro, peanuts and scallions. Serve right away with both a fork and a spoon.
From The Fresh & Green Table: Delicious Ideas for Bringing Vegetables into Every Meal (Chronicle) by Susie Middleton.
Sunday, April 20, 2014
An Easy Approach to Food Labels
Deciphering food labels can be tricky, but when you know your way around one it can be the key to your clean-eating success! I read this great article on Clean Eating Magazine - Tosca Reno makes things more clear for you.
Check it out: http://www.cleaneatingmag.com/personalities/ask-tosca/an-easy-approach-to-food-labels/
A serving is a quantity of food suitable for one person. A portion, on the other hand, is the amount of food you choose to eat, whether it is a slice of cake or the whole thing. You’re better to stick to servings if you don’t want to overdo the calories.
The serving size is always printed on a nutrition label. Did you know the recommended serving size of oatmeal is only half a cup? Many of us make the mistake of pouring out an amount of food using only our eyeballs or our stomach to gauge what is enough. In most cases, it’s way too much. Stick to servings, not guesstimated portions.
Why does a food like oatmeal have sugar listed on the nutrition label when it is only oatmeal with no added sugar?
This is a labeling nightmare! Plain, old-fashioned oatmeal still contains the word sugar on the label because carbohydrates and sugars have erroneously been lumped together. It would be clearer if “added sugars” were specified on the label, but food companies would likely never do that. This puts the onus on you, the consumer, to know that carbohydrates from whole grains and fruits and vegetables convert to healthy sugars in the body while refined sugars do not. Refined sugar is far more dangerous because it is a man-made sugar that actually tears the body down. Conversely, complex carbs (such as those found in oatmeal) come from whole foods, delivering important nutrients including enzymes, fiber, minerals and vitamins, thus buffering the effect of glucose in the body. It pays to inspect this part of the nutrition label carefully and compare it to the ingredient list so you know whether or not you are getting those important complex carbs. When scanning the label, keep in mind that ingredients are listed in descending order of weight, so whatever appears first makes up more of the product. This is one of the reasons I often look for the smallest amount of ingredients on the label — one or two is best. Oatmeal, for example, only has one ingredient: whole-grain oats.
I don’t have time to read food labels and I don’t understand what I am reading anyway. What am I supposed to do?
Here is my oh-so-simple rule for adding food labels to the mix: If there is a long list of ingredients and you can’t read all of them, put it down and walk over to the produce aisle. There, you will find food items without nutrition labels. Just pick up that orange and give a big sigh of relief. I work hard at buying foods that have minimal ingredient lists for the simple reason that I don’t have time to figure out what lurks in processed food.
What are saturated, trans- and other fats? Should I eat any of them?
Fat has become a dangerous word because no one knows about good versus bad fats. Truthfully, even a good fat can be bad if it is not well handled, sourced or stored. Olive oil, for example, is a healthy fat but if it is over-processed, not stored in a dark bottle or a cool place or is heated too high, then all the good of the oil goes up in smoke (and the oil becomes rancid, which is no good for you). Use caution and handle fats with care. But do beware of the bad guys here. Synthetic trans-fats and hydrogenated oils do not exist in nature (though a small amount of trans-fat is found naturally in some animal-based foods such as milk and meat). Man has created these and both do terrible damage to the trillions of cells living in you. No man-made fat should ever slip between your lips. Go for good healthy fats and treat them with respect.
I always see calories printed on the nutrition label, but I’m skeptical about calorie counts. How can you really count them, anyway?
It is wise to be skeptical about calorie counts because there is no good way to count them unless you are a scientist. We can attempt to keep a rough count of the total number of calories we consume on a daily basis, but you have to be very honest and very methodical about the counting. Most people I know who count calories only end up becoming very stressed out.
Additionally, calories are not all the same. The calories from an apple are not the same as the empty calories from a donut and they don’t do the same things in the body, either. Whereas the apple will sustain and nourish you, contributing to overall health, the donut will detract from health and will break your body down during digestion.
For more information on how to read nutrition labels, visit your government’s websites:
United States and Canada.
Check it out: http://www.cleaneatingmag.com/personalities/ask-tosca/an-easy-approach-to-food-labels/
An Easy Approach to Food Labels
By Tosca Reno
What’s the difference between a serving and a portion?A serving is a quantity of food suitable for one person. A portion, on the other hand, is the amount of food you choose to eat, whether it is a slice of cake or the whole thing. You’re better to stick to servings if you don’t want to overdo the calories.
The serving size is always printed on a nutrition label. Did you know the recommended serving size of oatmeal is only half a cup? Many of us make the mistake of pouring out an amount of food using only our eyeballs or our stomach to gauge what is enough. In most cases, it’s way too much. Stick to servings, not guesstimated portions.
Why does a food like oatmeal have sugar listed on the nutrition label when it is only oatmeal with no added sugar?
This is a labeling nightmare! Plain, old-fashioned oatmeal still contains the word sugar on the label because carbohydrates and sugars have erroneously been lumped together. It would be clearer if “added sugars” were specified on the label, but food companies would likely never do that. This puts the onus on you, the consumer, to know that carbohydrates from whole grains and fruits and vegetables convert to healthy sugars in the body while refined sugars do not. Refined sugar is far more dangerous because it is a man-made sugar that actually tears the body down. Conversely, complex carbs (such as those found in oatmeal) come from whole foods, delivering important nutrients including enzymes, fiber, minerals and vitamins, thus buffering the effect of glucose in the body. It pays to inspect this part of the nutrition label carefully and compare it to the ingredient list so you know whether or not you are getting those important complex carbs. When scanning the label, keep in mind that ingredients are listed in descending order of weight, so whatever appears first makes up more of the product. This is one of the reasons I often look for the smallest amount of ingredients on the label — one or two is best. Oatmeal, for example, only has one ingredient: whole-grain oats.
I don’t have time to read food labels and I don’t understand what I am reading anyway. What am I supposed to do?
Here is my oh-so-simple rule for adding food labels to the mix: If there is a long list of ingredients and you can’t read all of them, put it down and walk over to the produce aisle. There, you will find food items without nutrition labels. Just pick up that orange and give a big sigh of relief. I work hard at buying foods that have minimal ingredient lists for the simple reason that I don’t have time to figure out what lurks in processed food.
What are saturated, trans- and other fats? Should I eat any of them?
Fat has become a dangerous word because no one knows about good versus bad fats. Truthfully, even a good fat can be bad if it is not well handled, sourced or stored. Olive oil, for example, is a healthy fat but if it is over-processed, not stored in a dark bottle or a cool place or is heated too high, then all the good of the oil goes up in smoke (and the oil becomes rancid, which is no good for you). Use caution and handle fats with care. But do beware of the bad guys here. Synthetic trans-fats and hydrogenated oils do not exist in nature (though a small amount of trans-fat is found naturally in some animal-based foods such as milk and meat). Man has created these and both do terrible damage to the trillions of cells living in you. No man-made fat should ever slip between your lips. Go for good healthy fats and treat them with respect.
I always see calories printed on the nutrition label, but I’m skeptical about calorie counts. How can you really count them, anyway?
It is wise to be skeptical about calorie counts because there is no good way to count them unless you are a scientist. We can attempt to keep a rough count of the total number of calories we consume on a daily basis, but you have to be very honest and very methodical about the counting. Most people I know who count calories only end up becoming very stressed out.
Additionally, calories are not all the same. The calories from an apple are not the same as the empty calories from a donut and they don’t do the same things in the body, either. Whereas the apple will sustain and nourish you, contributing to overall health, the donut will detract from health and will break your body down during digestion.
For more information on how to read nutrition labels, visit your government’s websites:
United States and Canada.
Saturday, April 19, 2014
STATurday: My Journey with Shakeology and the 21 Day Fix
Okay - hold the press! This program is SERIOUS! I am totally amazed at how much my body has already transformed after only 6 days. It is all about the NUTRITION and the work outs that Autumn has you doing are intense but they only last 30 minutes. She is so encouraging and motivating during the workouts - I love it. This could be a new favorite program!
Here I am at Day 1 of the 21 Day Fix:
I am not able to take photos until Day 21 - but I have already sneaked a peak at the scale and I am currently at 151 pounds! I have already LOST 2 pounds this week - which is AWESOME!
This program is all about nutrition - drinking your Shakeology, portion control with the containers, and getting your 30 minutes of workout in every day of the week. It is a really easy program to follow actually and I am shocked that it is taken THIS long to get something like this on the market. It is a dire need in todays society, as even as a COACH, I didn't realize how much fruit and veggies I was OVEREATING.
This program also doesn't make me feel hungry - I am eating super healthy foods and my body has a TON of energy. You are eating 5 mini meals throughout the day, spaced over 2-3 hours. Again, super easy to follow and I use the weekends to prep my lunches and portions out for the week.
I can't wait to see where I'm at by Day 14 and then Day 21!
If you're interested in learning more about the program - visit my coaching site and take a look for more details: www.beachbodycoach.com/m4mckim or feel free to shoot me an e-mail and ask any questions you may have. Also, I'd be happy to help you get a good discount on Shakeology AND the program, just send me an e-mail for more details: coachmelissamckim@gmail.com
Stay tuned for next STATurday's post! Thank you ALL for your continued support!
Here I am at Day 1 of the 21 Day Fix:
 |
Weight: 153 pounds
Waist: 31.2
Hips: 36.2
Chest: 35
Right Arm: 11.7
Left Arm: 11.7
Right Thigh: 20.2
Left Thigh: 20.2
Body Fat: 25.72%
|
This program is all about nutrition - drinking your Shakeology, portion control with the containers, and getting your 30 minutes of workout in every day of the week. It is a really easy program to follow actually and I am shocked that it is taken THIS long to get something like this on the market. It is a dire need in todays society, as even as a COACH, I didn't realize how much fruit and veggies I was OVEREATING.
This program also doesn't make me feel hungry - I am eating super healthy foods and my body has a TON of energy. You are eating 5 mini meals throughout the day, spaced over 2-3 hours. Again, super easy to follow and I use the weekends to prep my lunches and portions out for the week.
I can't wait to see where I'm at by Day 14 and then Day 21!
If you're interested in learning more about the program - visit my coaching site and take a look for more details: www.beachbodycoach.com/m4mckim or feel free to shoot me an e-mail and ask any questions you may have. Also, I'd be happy to help you get a good discount on Shakeology AND the program, just send me an e-mail for more details: coachmelissamckim@gmail.com
Stay tuned for next STATurday's post! Thank you ALL for your continued support!
Wednesday, April 16, 2014
RECIPE WEDNESDAY: Smoked Salmon Omelet
I really love smoked salmon locks on a bagel with cream cheese. Whenever I am on vacation, that is the first thing I look for on the menu at breakfast. However, since I've been CLEAN EATING, I have stayed clear of it because of the bagel and the high sodium content.
But - my life just got GREAT as I've found a recipe of putting my favorite breakfast on an omelet instead! YIPPEE! Check it out!!!
But - my life just got GREAT as I've found a recipe of putting my favorite breakfast on an omelet instead! YIPPEE! Check it out!!!
Recipe
Smoked Salmon Omelet
This recipe only makes one omelet because you really can’t make more than one at a time. If you are serving several for brunch, make them all beforehand. Warm the prepared omelets on a greased sheet pan in the oven, warming drawer or on a hot plate.
This recipe only makes one omelet because you really can’t make more than one at a time. If you are serving several for brunch, make them all beforehand. Warm the prepared omelets on a greased sheet pan in the oven, warming drawer or on a hot plate.
Times
- Prep Time : 10 min
- Cook Time : 10 min
- Ready Time : 20 min
Servings
2 Servings
Ingredients
- 1 tablespoon olive oil
- 1 small red onion, thinly sliced
- 5 large eggs, beaten (I USE EGG WHITES INSTEAD, lower in calories and cholesterol)
- 4 tablespoons Temp Tee Whipped Cream Cheese
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
- 2 tablespoons chopped chives
- 1 tablespoon capers
- 3 ounce thinly sliced smoked salmon
Monday, April 14, 2014
MOTIVATION MONDAY: You are worth more than you realise!
If is really important to understand that you are WORTH MORE THAN YOU REALISE!!!
Saturday, April 12, 2014
STATurday: My Journey with the 3-Day Shakeology Cleanse
After doing p90x3 for 30 days, I have come to realize that the program isn't designed to make you lose a ton of weight, it is designed to get you toned and physically stronger. While I didn't lose any weight - I did lose inches over the course of the first 30 days and toned! I have decided that I will go back to p90X3 when I get to my ideal body weight and want to maintain. This is good intel for all you folks out there - so use it to your advantage!
So, I've decided to switch it up upon my return from vacation in Sanibel, FL and start the 21 Day Fix on Monday, April 14, 2014. If you'd like to join me on the journey - check out the "JOIN MY UPCOMING CHALLENGE GROUP" page for more details! :) I have come to realize that I truly need a program that assists me with portion control so that I don't over eat and continue to lose weight!
Stay tuned for my journey with the 21 Day Fix and upcoming details on that program, I can't wait to start!
So what have I been doing since my return from vacation? I have been doing the 3-day Shakeology Cleanse (to the best of my ability - for instance, on Friday I ended up having two salads - full of veggies and protein from chicken and turkey - it's what my body needed). What I have liked about the cleanse is that you can tailor it to your needs and it has been a REALLY great option after vacation to help get my body back on track. I have already lost 3 pounds since my return from vacation (which was direly needed after 5 days of indulgence).... I'm back on track now!
So - what is it?
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
If you're interested in doing the 3 day cleanse and ordering Shakeology, make me your coach so that I can get you a BETTER deal!!!! You can sign up here: https://teambeachbody.com/signup/-/signup/free?referringRepId=330957
Check out this link here for further information on Shakeology:
http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=330957
So, I've decided to switch it up upon my return from vacation in Sanibel, FL and start the 21 Day Fix on Monday, April 14, 2014. If you'd like to join me on the journey - check out the "JOIN MY UPCOMING CHALLENGE GROUP" page for more details! :) I have come to realize that I truly need a program that assists me with portion control so that I don't over eat and continue to lose weight!
Stay tuned for my journey with the 21 Day Fix and upcoming details on that program, I can't wait to start!
So what have I been doing since my return from vacation? I have been doing the 3-day Shakeology Cleanse (to the best of my ability - for instance, on Friday I ended up having two salads - full of veggies and protein from chicken and turkey - it's what my body needed). What I have liked about the cleanse is that you can tailor it to your needs and it has been a REALLY great option after vacation to help get my body back on track. I have already lost 3 pounds since my return from vacation (which was direly needed after 5 days of indulgence).... I'm back on track now!
So - what is it?
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur (like it did with me)—but for your body to be running more efficiently. This should make you feel lighter and more energetic (which it does!), even though you're doing an exercise program.
Check out this link here for further information on Shakeology:
http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=330957
Daily Regimen
- 1 cup of green tea to start the day
Breakfast:
1 scoop of Shakeology (140 Calories)
½ cup of fruit (60-90 calories) – OPTIONAL
Ice to taste
8 to 10oz of water
1 scoop of Shakeology (140 Calories)
½ cup of fruit (60-90 calories) – OPTIONAL
Ice to taste
8 to 10oz of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana, mango, etc)
1 piece of fruit (apple, pear, orange, banana, mango, etc)
Lunch:
1 scoop Shakeology (140 calories)
Ice to Taste
8 to 10 oz of water
1 cup of green tea or a detox tea
1 scoop Shakeology (140 calories)
Ice to Taste
8 to 10 oz of water
1 cup of green tea or a detox tea
Snack 2 (you can have the second snack before or after
dinner):
1 scoop shakeology (140 calories)
Ice to taste
8 to 10 oz of water
1 scoop shakeology (140 calories)
Ice to taste
8 to 10 oz of water
Dinner:
Salad with filled white fish or poultry (roughly 340 calories)
Greens – 3 servings of veggies, plus 4 oz. of grilled fish or poultry
2 tablespoons of dressing – NO MORE!
Salad with filled white fish or poultry (roughly 340 calories)
Greens – 3 servings of veggies, plus 4 oz. of grilled fish or poultry
2 tablespoons of dressing – NO MORE!
Wednesday, April 9, 2014
RECIPE WEDNESDAY: Summer Bean Salad
Mmm...easy, simple and FAST! That is the way I like to cook. :-)
This side is about as simple as they come, though it's not without healthy vitamins and minerals, thanks to the addition of nutrient-rich edamame and corn.
Thank you cleaneatingmag.com for this quick and easy idea!
Serves: 6
Hands-on time: 2 minutes
Total time: 6 minutes
INGREDIENTS:
- 3 cups frozen edamame
- 2 1/2 cups fresh corn
- 1/3 cup red onion, diced
- 1/2 tsp ground black pepper
INSTRUCTIONS:
- Combine all ingredients in a microwavable dish. Heat on high for 4 to 5 minutes.
Nutrients per serving (1 cup summer bean salad): Calories: 185, Total Fat: 4.5 g, Sat. Fat: 0 g, Carbs: 26 g, Fiber: 7 g, Sugars: 6.5 g, Protein: 13 g, Sodium: 20 mg, Cholesterol: 0 mg
Nutritional Bonus: Corn is a great source of B vitamins thiamin (B1) and pantothenic acid (B5), both of which play an important role in energy production.
Sunday, April 6, 2014
STATurday: My Journey with P90x3 and Shakeology
Hello from Sanibel, FL!
Photo above: Me and Johnny - Selfie on out Sunset Cruise
It has already been amazing trip here in paradise. Sunsets, beaches, beautiful weather, nice people, and lots to do!
Since I'm on vacation - I am a bit out if routine but I've noticed that many of my habits I've continued while being in vacation when it comes to food. Additionally, my fiancée and I have rented bikes while on the island, so we bike every where - which is great exercise and better for the environment. 😊
If you're looking for a nice tropical retreat - you should consider this area. It's really beautiful.
Photo Above: Sunset off Sanibel Island
I am no where near a scale or a tape measure while I'm out here - but I can tell you that the way I FEEL in my swimming suit is incredible!!! I love how since doing p90x3 my body has started to tone out and slim down more. I can also really start to see my abs become more defined. ☺️ Who knew those were there?!?!
As with anything in life, one must take it one day at a time. I'm enjoying myself while on vacation, but still using my head when it comes to food and exercise. I don't want to lose all that hard work I've put into myself and body just because of a vacation! 😊
The goal is always to have healthy, happy and pure life.
Above photo: Panoramic Photo of Captiva Island - Gorgeous!
Wednesday, April 2, 2014
RECIPE WEDNESDAY: Eggplant Nuggets
I found another great recipe off from The Earth Diet that I will be adding to my list of eats soon! These Eggplant Nuggets look delicious and the recipe can be found below.
Did you know that Eggplants are incredibly healthy for you? According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health! I am definitely putting Eggplant into my diet more often.
The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.
Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.
They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.
Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.
For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.
Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!
The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.
Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.
Serves 4
Ingredients:
3 large eggplants
4 eggs
(vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking
Action:1. Chop the egg plant into cubes for the nuggets.
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak.
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency.
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them.
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown.
6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!
SUGGESTION:
+ FOR MEAT EATERS: Use Chicken for Chicken Nuggets
This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.
Did you know that Eggplants are incredibly healthy for you? According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health! I am definitely putting Eggplant into my diet more often.
EGGPLANT NUGGETS RECIPE
Serves 4
Ingredients:
3 large eggplants
4 eggs
(vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking
Action:1. Chop the egg plant into cubes for the nuggets.
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak.
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency.
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them.
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown.
6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!
SUGGESTION:
+ FOR MEAT EATERS: Use Chicken for Chicken Nuggets
This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.
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