Healthy and Portable High Protein Snacks - For Those Ladies (and Gents) Always On The Go!

Whether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 3 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

Here are some of my favorite high-protein healthy snacks!

1) For those ladies that are always on the go and traveling, look for Beef or Turkey Jerky.  Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein! This chewy snack is also super portable and keeps fresh for months when packed properly. 

2) Delicious and addictive, these are my favorite go to!  Mixed Nuts or Trail Mix provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They're higher in protein than their nutty peers!

3) Pumpkin Seeds!  Ya know, those orange gourds aren’t just for Halloween. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making it the perfect pre-workout snack!  Here is a great healthy recipe if you want to try it this weekend:

4) Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.) 

5)  I LOVE these!  Ever made Deli Roll-ups?!  Top 2 slices of deli meat (turkey, chicken, or roast beef work great) with 1 slice of cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

6) When it comes to protein shakes, the best and MOST HEALTHY one out on the market (trust me, I've done the research) is Shakeology.  My favorites recipe? The "Almond Madness" 1 scoop chocolate vegan shakeology, 1 tbsp Almond Butter, 1 cup unsweetened Almond Milk, 1/2 cup ice blended until smooth. YUM!  

7) These little guys are EVERYWHERE!  You can even find them at airports if you're someone that is always traveling.  While I'm not a huge supporter of prepackaged bars, I like to make an exception for KIND bars. Their classic varieties are a great source of protein thanks to their all-nut base (with around 5 grams per bar), but for an even higher dose of the good stuff, try KIND Plus varieties. 

8) No, I'm not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

9) Ever made Grape-and-Cheese Sticks?  Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).  It should look as follows:

10) You can find these in airports as well, just visit a Starbucks or Cafe, they always have these readily available for purchase and they are HIGH in protein.  You know what I'm talking about, it's those Perfect Little Parfaits!  Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

I hope this helps you all as you continue on your journey!  



For more ideas or tricks, feel free to reach out to me at coachmelissamckim@gmail.com.

RECIPE WEDNESDAY: Clean Eating Slow Cooker Meatloaf

Yesterday, I was in the mood for meatloaf and I found this great recipe on The Gracious Pantry.  The fact that it was a clean eating recipe and that I could make it in a crockpot completely made my morning.  Also, all of the ingredients are staples in our home, so it was simple to put together before heading off to work.

One thing I will mention when I made this recipe is that the outside of it did burn a little bit, I think it is because I kept it in over 10 hours (whoops!) and it was still warming when I got home.  Or, it was the fact that I only had 2 pounds of turkey, not 3, like the recipe calls for... oh well ... lesson learned for next time.  Regardless though, it was really good.

As a side to this, I made roasted sweet potatoes with 1 tsp of olive oil, rosemary, and garlic powder with salt to taste.  Then I made a nice spinach salad with fresh strawberries, nuts, and a little olive oil and balsamic vinaigrette.  Yum, Yum, Yum.

(Makes 18 servings)

Ingredients:

• 3 pounds lean ground turkey
• 1 cup whole wheat panko bread crumbs
• 1 cup shredded parmesan cheese (or 1/2 cup grated)
• 1 teaspoon poultry seasoning
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 2 medium carrots, grated
• Salt to taste

Directions:

1. Combine all ingredients in a mixing bowl and mix well using your hands to knead.
2. Lightly spray your slow cooker with a bit of olive oil and place the meat inside, molding it into a meatloaf form. (My slow cooker was a 5 quart.)
3. Press your fingers between the meat and the edge of the slow cooker to bring the meat a finger’s width away from the side of you insert. So basically, you are creating about a 1/2 inch space around the edge of the meat so that the sides of the meatloaf don’t touch the sides of the slow cooker.
4. Cook on Low for 8-10 hours. Slice into 18 pieces and serve with sweet potatoes and a vegetable for a complete, comfort food meal.

5 Ways to Fight Fatigue

If you're lucky enough to have a job, odds are you're overworked... 

A survey conducted by Good Technology found that 80% of participants fielded calls, answered emails, and did other miscellaneous work-type stuff at home after leaving the office. All of that "bonus" time added up to roughly seven extra hours per week—or 30 hours a month.1,2 

Go ahead and cry. I did...  

Factor in other stresses like relationship squabbles and money woes, and it's no surprise why we are too emotionally and physically drained to exercise.  Duh!

And since you're unlikely to take a vacation to recharge— an estimated 577,212,000 available vacation days went unused nationwide last year3—you're going to need to rethink other areas in your life to find the energy to train. Here are four ways you can do that.

#1. Eat More, More Often

"You'll run out of steam when you run out of fuel," says Dr. Felicia Stoler, DCN, MS, RD, FACSM, the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great. "Eating three meals and three snacks can help you maintain blood sugar levels that prevent huge ups and downs in energy levels."

Many of us aren't following that advice. Data from 2011 compiled by Right Management noted that one in three U.S. employees worked through lunch, while 65% took their lunch "break" at their desks. Last year, CareerBuilder polled 3,600 workers and found that 8% dined on delicious and not-so-nutritious food from their company's vending machine at lunchtime.4

Point is, as busy as you might be, you need to make time to eat well to improve energy levels. If you need a reminder, the technology you use to work all of that unpaid OT can also be programmed to alert you when it's time for a snack.

#2. Carb Up

Despite what you've heard, carbohydrates are not hellish calorie ghouls responsible for turning skinny people fat and fat people into morbidly obese planets. In fact, they're a necessity.

"Our brains rely on carbs, and they're a major element to maintaining blood sugar levels," Dr. Stoler says. "Eating only fats and protein won't make you feel more energetic. A basic rule of thumb is to eat carbs with some protein and fat."

Consuming too many simple carbs—foods high on the Glycemic Index (GI)—can cause blood sugar levels to spike, which can lead to additional body fat storage, heart disease, and type 2 diabetes. Fiber-rich whole foods—veggies, whole grains, and fruit—metabolize slower to provide you with lasting energy

According to Dr. Stoler (and depending on what your goals are), you're looking to eat about 50% carbs, 20% protein, and between 25–30% fat per day. And for crying out loud, listen to Mom and eat more fruits and veggies. They're packed with essential vitamins, minerals, and disease-fighting phytonutrients.

#3. Stay Hydrated

Caffeine is a diuretic. In more scientific terms, it makes you go potty more often. So if that's all you're drinking from 9 to 5, you're going to get dehydrated. Along with impeding metabolism and making you feel sluggish,5 dehydration can also go all Criss Angel on your brain and trick it into feeling hungry when it's really not.

Adequate hydration benefits you in a whole host of ways, including lubricating joints, regulating body temperature, assisting the body with excreting waste, and keeping your immune system strong.6

#4. De-Stress

The old standbys to shaking off tension are to meditate and become one with your body. If that doesn't work for you, find a different healthy distraction to pull your brain away from what's stressing you out. If it slows your heart rate and reduces tension, you're golden. If your schedule is too packed to take a walk, read for pleasure, or binge watch season two of House of Cards, give yourself a couple minutes to brew a cup of herbal tea.

The great thing about this option is that you get the benefits of the herb you're brewing in addition to the ritual of slowing down and enjoying a hot drink. Three herbs backed by years of scientific and/or anecdotal evidence are chamomile, kava, and valerian root—but be careful with those last two because they can make you drowsy.

Which leads us to…

#5. Snooze More

An ideal target is seven to nine hours of sleep per night. But most of us aren't getting that, and it's negatively affecting our performance everywhere.7 Lack of sleep can also do a number on your innards.

"Not getting a good night's sleep impacts things like heart health and metabolism," Dr. Stoler says. "It's important to adopt good sleep hygiene and make your bedroom a sanctuary for sleep."

That includes powering down smartphones and shutting off the TV. The blue light those devices emit can mess with melatonin levels, and those late night texts are interfering with your REM cycles. Seriously. A 2011 survey from the National Sleep Foundation found that 20% of people ages 19–29 get woken up multiple times a week by calls, texts, or emails.

Sources:

1. 80 Percent of Americans Work After Hours Equaling An Extra Day of Work Per Week
2. 80 Percent of Americans Spend an Extra Day a Week Working After Hours
3. Vacation Deprivation: Americans Have Twice as Many Unused Days Off As Last Year
4. How About Lunch? Consequences of the Meal Context on Cognition and Emotion
5. How Does Hydration Affect Metabolism?
6. Water Induces Thermogenesis Through Osmosensitive Mechanisms
7. Vital Signs – New Study Finds Many Americans Say They're Too Tired for Sex

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: 

 

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!

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 ****

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.

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/

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.

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:

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%

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!

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!!!

 

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.
 

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

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.

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.

STATurday: My Journey with P90x3 and Shakeology

Happy STATurday!  This week has been great!  I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2.  Here is a break-down of the Classic P90x3 schedule that I'm doing.

However, I am trying to figure out the best way to go about the beginning of Block 2, as my fiancée and I will be in Sanibel, FL next weekend looking at wedding venues and hopefully picking a date (I AM SO EXCITED!).  I won't be able to share my STATs with you next weekend, but I will be posting some pictures of our time in Sanibel!  :)

This leads me to a question:
Do those of you that go on vacation still keep up with your workouts?  Or do you take the time to rest, relax, and enjoy your time away from the routine?  I feel like I want to do a mix of both!  haha!

The more I think about it though, I really don't want to go backwards from all the hard work I've put into myself these last 3 months - so I will be bringing the P90x3 workbook with me so that I can still do the workouts in the morning.  They are only 30 minutes, that is doable to me.  Which leads me to the other nice thing about the P90x3 program, it comes with a nice work out booklet that gives you all the exercises per routine so that you can still do them on the go (you don't have to bring the DVDs!).  Maybe I'll be able to get my fiancée to do them with me.  :)

 

My Current STATS

So the good news is I have STOPPED gaining;  that 1 pound I gained last week from muscle, is completely GONE this week.  I am actually back down to 152 pounds (WOOT, WOOT!).  This is a big indicator to me that I LOST 1 pound of body fat.  I am also noticing that my stomach has gone down a LOT. 

The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body.  When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!

I look forward to seeing my results at the end of Week 4!

P90x3 Stories

I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!

 

 

 

Upcoming Challenge Groups & Nutrition Programs

Be sure to check out my upcoming challenges for this year on my Challenge Group page.  Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me! 

Check out this video for further information on the 21 Day Fix: http://beachbodycoach.com/esuite/home/m4mckim?bctid=3124709772001

 

Feel free to send me a message via FB or e-mail at coachmelissamckim@gmail.com and I'd be happy to send you more details about the program. 

 

 



RECIPE WEDNESDAY: Mexican Vegetarian Quiche

I found this great recipe on Eatingwell.com!  This healthy quiche recipe is perfect for entertaining—the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with cherry tomatoes, pickled jalapeños, Jack cheese and caramelized onions, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.

Makes: 8 servings
Serving Size: 1 slice
Active Time: 1 hour
Total Time: 2 hours

***Ingredients***

Crust

• 3/4 cup white whole-wheat flour
• 3/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 tablespoons cold butter
• 2 tablespoons sour cream
• 2 tablespoons extra-virgin olive oil
• 2-3 tablespoons ice water

Filling

• 2 teaspoons extra-virgin olive oil
• 2 cups diced onions
• 1/8 teaspoon salt plus 1/4 teaspoon, divided
• 2 tablespoons water
• 3/4 cup corn
• 1/2 cup quartered cherry tomatoes
• 1/3 cup chopped pickled jalapeños
• 1/2 cup shredded Jack cheese
• 4 large eggs
• 2 large egg whites
• 3/4 cup low-fat milk
• 1/4 cup sour cream
• 1/4 teaspoon freshly ground pepper

Preparation

1. To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
2. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
3. Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.
4. Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.
5. Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.
6. Spread the caramelized onions in the bottom of the crust. Layer corn, tomatoes and jalapeños over the onions. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
7. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.

Tips & Notes

Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.

Nutrition

Per serving: 273 calories; 14 g fat (6 g sat, 6 g mono); 113 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 5 g total sugars; 11 g protein; 3 g fiber; 333 mg sodium; 265 mg potassium.  
Nutrition Bonus: Vitamin C (24% daily value), Iron (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 vegetable, 1/2 medium-fat meat, 2 fat

Clean Eating - It's a Lifestyle with Great Benefits!

Clean eating has completely transformed my life and really the only thing you need to get to understand the lifestyle is to focus on only shopping the outside parameter of the grocery store! 



When you start grocery shopping this way and living this way, you own your health. Your body will drop any excess weight, the goal becomes to be healthy, rather than focused on being thin. You nourish your body with nutrition everyday. Proper nutrition is the key.

One way to get nutrition everyday at an instant cellular level is to drink a pure fruit or vegetable juice.  If you don't have one yet, you should grab a Nutriblast!   I use mine every day and incorporate fresh spinach and berries into my Shakeology mix.  Shakeology already includes 70+ super foods my body needs to get through the day and I've already personally seen numerous changes from the way I look on the outside, to the way I feel on the inside.  My skin is clear ( no break-outs!) and my digestive system is working properly.  If you want more information, take a look at my website dedicated to everything Shakeology for further information.

The 2nd way is to eat more raw whole foods in their natural state. Eat less processed foods and cut out junk foods. The goal is to get nutrition at every meal and drink.

Cravings, addictions, disorders, diseases, viruses, cancer and other illnesses all get improved, if not entirely healed when we get high doses of nutrition. It's pure science and has been proven over and over again that proper nutrition creates a healthy body, and genetically engineered foods including chemicals and preservatives, can cause all types of health issues - that we rather not experience.

Health is bliss. 

Invest your money in taking care of you and your families. Purchase fresh produce from farmers markets, or grow your own, or support organic stores. Buy organic foods that give you energy and health. Invest in things that make you feel good - and whole!

With people living a natural and clean eating lifestyle, so many people achieve better health overall. Many lose excess weight, heal acne, psoriasis and other skin issues, treat depression, anxiety - the list goes on!

Living this way strengthens your  immune system and helps heal you from the inside out. Why? It is so so so simple, because of nutrition.

If you want to maintain your health and prevent it from hitting rock bottom with sickness or disease, then this lifestyle is for you!

I believe everyone should achieve great health. Nutrition is our access to achieving the kind of healthy bodies we all want. 

Stay tuned for some clean eating recipes!  I will be posting yummy ideas I've tried (or will soon be trying!) on here every Wednesday! 



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SHAKEOLOGY: If You Are Going to Compare, Dig DEEPER than Cost,Calories, and Carbs!

I loved reading this post from Lindsay Mataway a few weeks ago, it is SO TRUE!!!  Check it out:
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Look, I am no health nut, but I have made some changes in my life that now help me to lead a healthy LIFESTYLE and I make it a point to SHARE those things with others!

One thing I have learned is that MARKETING COMPANIES aren't stupid and they understand out WE, THE CONSUMER, work!!!  They know that most people trying to be health conscious will flip over their product and take a quick glance at 3-4 things: calories, carbs, protein and of course... COST. 

I am sure you've seen the advertisements on most products:  LOW CAL, LOW-CARB, RICH in PROTEIN and LOW COST.  They do whatever it takes to make their products sell so that YOU buy it.  What that USUALLY means folks is that they have to ADD artificial sweeteners like SUCRALOSE for taste and that "SUGAR-FREE" label (which by the way has been PROVEN to make you gain weight by stimulating your appetite, increasing cravings and stimulating FAT storage) and/or SUBTRACT the actual NUTRITIONAL VALUE - just so that they can keep COSTS down and make a profit off of YOU.

But here is the kicker:  your body NEEDS REAL NUTRIENTS - vitamins, minerals, amino acids, phytonutrients, etc - to function as the well-oiled machine it was designed to be.  And while LOW-CAL make keep you SKINNY... it most definitely, alone, is not going to be what keeps you HEALTHY.

I am not just talking "healthy" as in you won't get Type 2 Diabetes or Cancer.  I know that the girls in my demographic aren't all that worried about that right now.  But let me ask you this:

- Do you wake up feeling RESTED?
- Do you have SUSTAINED ENERGY throughout the day WITHOUT coffee or Red Bull?
- Do you have a CLEAR FOCUS while at work?
- Are you constantly battling CRAVINGS?
- Do you tend to get SICK often?
- And are you REGULAR? (You know what I mean!)

ALL of these things are linked to your HEALTH and WELLBEING and the kinds of NUTRITIONAL choices you are making.

So yes - I believe in SHAKEOLOGY.  I've been drinking it EVERY DAY for the last 2 months.  And, YES, I'm aware there are lower cost, lower cal, lower carb options out there.  But WHEN YOU KNOW BETTER, YOU DO BETTER!!!!

Dig a little deeper and I think you'll see that you ALWAYS get what you PAY for!

Look at the FACTS and decide for yourself:  Shakeology Information

Um...Are Cheat Meals OK?

The Short Answer:

YES!  It is perfectly fine to have a CHEAT MEAL.  If you are sticking to the rest of your diet plan throughout the week, there is nothing bad with cutting lose once or twice a week.  In fact, the shift in calories actually can help you avoid plateaus.  And let's face it - it also helps keep us SANE!  Life is WAY TO SHORT not to eat the occasional chocolate cake and ice cream!  :) 

The Long Answer:

So, now I will explain WHY the occasional cheat meal is alright every now and again.  As I mentioned before, it can help you in avoiding plateaus.  It honestly can help you physically, mentally, and emotionally overcome diet challenges and stay on course! 

So here is a basic rule that our body likes to operate under PHYSICALLY:

When you eat at a calorie deficit while working out regularly, your body doesn't get the memo that you could stop at any time. Instead, it assumes you're trudging across a hot desert, desperately looking for food and water in hopes of feeding your starving family... or you get where I'm going with this... 

So, to deal with this stress, your body's metabolism will slow down causing it to hold onto its emergency food storage (your body fat) to survive.  Many experts call this "starvation mode" and because you're not burning fat, it creates a weight loss plateau. "While the obvious solution is to increase your calories in general, cheat meals are also effective because they give your body a little "feast" break in the middle of the "famine" to convince it to keep burning those love handles away."(1)
In fact, many nutrition experts suggest mixing up your calorie intake every day (deficit and surplus) - so that you aren't eating the same amount all the time.  You need to trick your body so that it continues to help you get rid of those love handles (!!).

Here is the MENTAL arena that cheat meals help you with... 

If you haven't had the chance to read it - please do: Willpower: Rediscovering the Greatest Human Strength, written by Dr. Roy Baumeister and science writer John Tierney discuss the concept of "decision fatigue," the idea that willpower, just like our muscles, can give out after a while. "When asked whether making decisions would deplete their willpower and make them vulnerable to temptation, most people say no. They don't realize that decision fatigue helps explain why ordinary, sensible people get angry at their colleagues and family, splurge on clothes, buy junk food at the supermarket, and can't resist the car dealer's offer to rustproof their new sedan."

Why do I mention this reference?  Well, think of your Cheat Meal in the same way you think of your Work-out Recovery Days.  It allows you to relax and rejuvenate your willpower, minimizing the risk of you falling off the horse in the future. 

Also, let's face it - cheat meals help RELIEVE ANXIETY, which assists the EMOTIONAL aspect of this brilliant concept.

I know you've been there - heck I've been there!  Turning around your diet can be really challenging.  When you eat clean, it can mean that you're steering clear of those comfort foods you've loved and craved your entire life.  The foods that act as your security blanket, your comfort.  Well - the fact that they are absolute crap and they were slowly killing you is besides the point....*cough, cough*  Those foods help in giving you emotional strength!  As long as you don't think it'll cause a relapse (SERIOUSLY), there's no reason to completely walk away from a cupcake on your birthday or a hot dog at the baseball game.  When I go to Florida to visit my grandparents - I can't stay away from my Nana's home cooked Italian Pasta and Dordeegies (Italian cookies) - yum. 

There is something to be said about having these cheat foods on those special occasions that help make life all that much more enjoyable - don't you think? 

******


My Resources:
(1)-BB Newsletter Article: "Ask the Expert: Are Cheat Meals OK?" By: Denis Faye

Clean Eating Basics - YOU CAN DO THIS!

I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self!

*Eating 4-6 small meals a day is usually better than 3 large meals. I have found that it really helps to keep the blood sugar levels even throughout the day as well - no 3pm crashes or sugar cravings!

*The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear.  They say a good "rule of thumb" is to not purchase anything that has more than 5 ingredients in it.  Normally, anything more than 5 ingredients probably has chemicals in it that you don't really want to put into your body.

*Keeping yourself hydrated is so important! Drink at least 64 ounces per day!  I always bring a water bottle to work and have a sparkling water with lemon or lime flavor at lunch (for something a little different). 

*Eat breakfast within an hour of waking up each day.  I drink Shakeology every morning after I work out - it is light enough to not make me feel sick but strong enough to help me last for 3 hours until my next meal. 

*Avoid WHITE! This includes white sugar, white flour, and white bread.  SO IMPORTANT!

*Get enough fruits and veggies per day!  I normally always have 2-3 cups of veggies at lunch and dinner.  I will also eat a banana and apple or pear during the day.  YUM!

*It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results).  STAY AWAY FROM THE DIET SODAS!  Instead, have a sparkling water - it helps curb the soda craving as well as adds some carbonated bubbles to your day! :)

*Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive.  I have tons of measuring cups throughout the house to help me MEASURE everything I add to my plate.  You can go to WalMart or Target and get some measuring cups for $2 - get a couple of them so you can keep them in your cereal boxes, etc.

*Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, avocado, etc. 

*When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".

*Avoid: "breaded", "au gratin (with cheese)", "casserole", "carbonara", "creamy", "sauteed", "tempura", "gravy", "fried", or "bisque".

Anyone, feel free to add your own tips, as well!  :-)