Chicken Stir Fry

Chicken Stir Fry

Ingredients:

• 4 chicken breast, cut into strip
• 1 tbsp reduced-sodium soy sauce
• Frozen Stir Fry Veggie Mix bag
  (Can find? Just get a mixture of whatever veggies you cant in your stir fry)
• Organic Olive Oil

Preparation:
Heat a nonstick skillet coated with Organic olive-oil over medium heat. Add the chicken and soy sauce let saute until the chicken is almost done then add mixed veggies and for about 3 to 4 minutes.

I served my Stir fry over brown rice!

Eat & Enjoy!

 

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Chicken Fajitas

Chicken Fajitas

Ingredients

• 18 ounces chicken, cut into small chunks
• 1/4 packet fajita seasoning mix 
• 1/2 red bell pepper
  2 cloves garlic
• Mushrooms
• Several slices of white onion
• 2 whole-wheat tortillas
• Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt or I used the wholly guacamole 100 cal pack.
• Salsa

Preparation:

Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!

 

If you feel like you have had to many carbs that day go for a fajita salad. I don't like to eat carbs at both lunch and dinner so If I feel I need to omit the Tortillas, I DO! 

 

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Turbo Fire Chili

Turbo Fire Chili

    Makes 4 Servings

• 1 lb. lean ground turkey 
• 1/2 cup diced tomatoes 
• 8 oz. whole kernel corn, canned
• 1/2 onion, diced 
• 2 cloves garlic
• 8 oz. black beans, canned 
• 8 oz. pinto, chili, or kidney beans, canned
• 1 Tbsp. tomato paste 
•  1 package Lawry's Chili Seasoning
• 4 oz. low-fat shredded cheddar cheese (optional)

Brown the ground turkey in a skillet. Drain and discard any fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high.

Top with 1 oz. cheese or sliced avocado, if desired.

Nutrition information per serving (with 1 oz. low-fat cheese)

Calories: 386 / Protein: 36 g / Carbs: 33 g / Total Fat: 13 g / Fiber: 8.5 g

TIP for MEAL PREP- Double this & make 7 lunches or dinners for the week and pack in individual containers!

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Meal Prepping

Fail to Plan, Plan to Fail

 

    The KEY to my success has been Meal Planning and Prepping. I feel like I struck GOLD when I found this and figured out what ways to worked best for ME!! It's not for everyone but it definitely defines if I have a good or bad week with my diet.

Reasons I LOVE MEAL PREP:

1. I hate cooking so this allows me to cook once a week! Total Time in the kitchen: 2-3 hours
2. It's "fast" food all the time for me. Just heat it up and eat! 
3. It has saved so much money. $$$
4. Each meal is portioned out so you DON'T over eat!
5. Great for a busy schedule

 Great Snacks for Meal Plan/Prep:Tip- combine complex carbs with lean protein

• Hard Boiled Eggs
• Celery/Carrot Sticks
• Tbsp of Peanut Butter
• Almonds
• Hummus
• Berries
• Greek Yogurt
• Whole wheat bread
• Oats
• Frozen Grapes

Meal Plans and Prep Examples:

  Lunch example- about 300 calories

• Pork chop- Grilled in Organic olive-oil with garlic & basil spices 
• Mixed veggies- Bake for 30mins at 350 if Frozen/Steam if Fresh.
• Carrots- Boiled in water (or Organic Chk/Beef Broth) and 2Tbsp Organic honey  
• Brown rice- Boiled in water then topped with 2Tbsp Organic salsa

        Sunday Meal Prep
Breakfast- Coconut Milk, Fruit & 1 Scoop Shakeology
Snack1- Greek Yogurt with strawberries
Lunch- Stir Fry (pork, veggies, and brown rice)
Snack2- Frozen grapes
Dinner- Turkey burger, mini potatoes, and squash
Snack3- Hard boiled egg(s)




 Dinner Example- about 300 calories

• Pork Chop (3oz)- Grilled in Organic olive-oil
• Broccoli- Bake for 30mins at 350 if Frozen/ Steam if Fresh.
• Strawberries- Cup steam

My favorite Lunch - Stir Fry

• Lean beef/pork (3oz)
• Bell peppers (1c)
• Stir Fry veggies (1c)
• Brown Rice (1/2c)
• Reduced Sodium Soy Sauce (optional)

Favorite QUICK Breakfast

1c Mixed Fruit (peaches/bananas/strawberries/pinneapple)
1 scoop Vanilla Shakeology
8oz Coconut milk





Meal Prep Example

Breakfast
-Shakeology/Fruit/Coconut Milk
Snack1
-Greek Yogurt/Strawberries
Lunch
-Lean Beef/StirFry Veggies/Bell Peppers/Brown Rice/Soy Sause
Snack2
-Pistachios/Sunflower seeds
Dinner
-Grilled chicken tenders/Carrots/Broccoli/Mashed Potatoes
Snack3
-Banana/Peanut Butter/Cinnamon

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Let's go Shopping!

The Basic Shopping Guide

Before you head to the grocery store know this:

• You must read the ingredients! Just because the food industry says it’s “healthy” does not mean it actually is. Some of those “healthy” products are loaded with sugars and chemicals that will affect your body negatively.

• Don’t go to the grocery store hungry! Do yourself a favor and have a little bite before you go; it’ll make it way easier not to steer away from your original shopping list.

• PLAN! What are you going to make for the week? Write out specific meals rather than buying a random assortment of foods. **Meal planning is essential**

• Buy organic (when you can). I know it’s often the more expensive option. If you are on a budget, buy just the items that are essential to have organic.

• Shop mostly the perimeter of the store. Processed packaged foods live in the middle aisles 

• Local supermarkets, Trader Joe’s, Whole Foods, and Local Farms/Farmer’s Markets are some of the best places to buy for a clean eating diet.

TIP- When you start clean eating you do NOT need to buy everything I have listed below. This is just a guide to use to make your meal plan and go shopping for the BEST foods for a clean eating diet! Of course, there are things you may not like, so omit them. Make it work for you, but make sure you are buying items in these essential groups.TIP- Buying frozen fruits or veggies can help save money! (Try to buy organic still)

Grocery List

Vegetables

• Broccoli
• Zucchini
• Asparagus
• Onions
• Brussels Sprouts
• Peppers
• Spaghetti Squash
• Cauliflower
• Tomatoes
• Baby Bella Mushrooms
• Organic Mixed Greens
• Organic Spinach

Fruits

• Organic Strawberries
• Organic Blueberries
• Organic Raspberries
• Organic Blackberries
• Bananas
• Pineapple
• Watermelon
• Cherries
• Organic Apples
• Lemon (Great to add to your water for flavor!)

Dairy

• Unsweetened Coconut Milk
• Unsweetened Almond Milk
• Organic/farm fresh Eggs (Protein)
• Greek Yogurt
•  Egg Whites (Protein)

Healthy Fats

• Nut Butters (Read the label on these! They should ONLY contain almonds or peanuts. No hydrogenated oils or added sugars.)
• Avocados
• Extra-Virgin Olive Oil
• Coconut Oil
• Raw Almonds
• Raw Walnuts
• Nuts/Seeds of choice (no salt)

Carbs

• Organic Oats (Bob’s Red Mill makes a great gluten-free one)
• Quinoa
• Sweet Potatoes (vegetable but great source of carbohydrates)
• Whole wheat bread/wraps 
•  Brown Rice/Quinoa Pasta

 Protein

• Organic Eggs (farm fresh, if possible)
• Organic boneless chicken breasts
• 100% Grass-fed ground beef (I buy 90/10)
• 100% Grass-fed steak
• Extra-lean ground turkey meat
• Wild Caught Salmon
• Swordfish
• Wild Caught Mahi-Mahi
• Frozen Shrimp
• Protein Powders

Other

• Frozen organic berries (for smoothies/shakes)
• Unsweetened vanilla almond milk
• Salsa
• Coffee (buy organic and/or local whenever possible)
• Green tea/Herbal teas

Kitchen Staples:

Oils:

• Extra Virgin Olive Oil
• Coconut Oil
• Extra-Virgin Olive Oil Spray
• Coconut Oil Spray

Condiments:

• Soy Sauce of choice: Regular, Tamari (Gluten-free), or Coconut Amino
• Hot Sauce
• Sriracha
• Dijon Mustard

Vinegars:

• Rice vinegar
• Balsamic vinegar
• White wine vinegar
• Apple cider vinegar
• Red wine vinegar

Sweeteners:

• Agave Syrup
• Organic Fresh Raw Honey
• Pure Organic Maple Syrup
• Stevia Drops
• Stevia Powder
• Coconut Palm Sugar

Spices:

• Himalayan Sea Salt
• Pepper Mill
• Garlic Mill
• Red Pepper Flakes
• Mrs. Dash Italian Seasoning
• Mrs. Dash Original Blend
• Adobo Seasoning
• Old Bay
• Garlic Powder
• Onion Powder
• Cinnamon
• Basil
• Cayenne Pepper
• Paprika
• Rosemary
• Parsley
• Oregano
• Cilantro
• Cumin
• Chili Powder
• Sesame Seeds
• Minced Onion
• Dill
• Curry Powder
• Mrs. Dash Italian Seasoning 

Baking:

• Baking Powder
• Baking Soda
• Pure Organic Vanilla Extract
• Pure Organic Almond Extract
• Unsweetened Cacao
• Unsweetened Coconut Flakes
• Pitted Medjool Dates
• Flax Meal
• Chia Seeds
• Unsweetened Applesauce

Shelf Items: 

• Nut Butters (read ingredients- get ones that are just the nuts, no added sugars/oils)
• Diced Tomatoes (preferably organic/no salt)
• Tomato Sauce (preferably organic/no salt)
• Tomato Paste (preferably organic/no salt)
• Coconut Milk (I always keep 1 in the fridge)
• Organic Chicken Broth
• Organic Vegetable Broth

Powders/Flours:

• Protein Powders
• Brown Rice Flour
• Almond Meal/Flour
• Coconut Flour
• GF All-Purpose Flour

Juices:

• Lemon juice
• Lime juice

Fresh:

• Garlic
• Basil 

 

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Clean Eating

Eat Clean

I have been getting a lot of questions on how to put together a meal plan. I understand why people need help in this area because I use to be one of those people. I had trouble trying to figure out what to eat and create a healthy lifestyle. Well, I'm here to say after months of practicing and finally figuring out the In's and Outs of The Clean Eating lifestyle... I finally have it down. I'm not admitting to being perfect in any means, I'm simply stating that I believe I have found what works best for me.

Why you should eat clean..



Clean Eating diet says eat 5-6 small meals a day every 2-3 hours. By doing this you keep your metabolism going and burning calories all day long. If you go long periods of time with out eating then your body will going into starvation mode and everything you eat beyond that point will be stored as FAT! Eating healthy, small meals through out the day is the way to go.

Clean Eating Diet means eating the freshest foods out there. So that means nothing processed. Organic is always best!

TIP- At the grocery store you are going to mostly shop on the outter rim of the store. Example: Produce, Meats, and Diary!




The DOs of Clean Eating:

• Eat 6 small meals each day
• Eat Breakfast everyday and within an one of waking
• Eat a combination of lean protein and complex carbs at each meal
• Eat healthy fats (Ex: Avocado)
• Drink 2-3 liters of water 
• Depend on Fruits & Vegetables for vitamins, fiber, nutrients and enzymes.  
• Adhere to PROPER portion controls

The DONTs:

•  All over-processed foods, particularly white flour & sugar
• Chemically charged foods
• Artificial sugars
• Artificial foods (Ex: Processed cheese slices)
• Saturated and Trans fats
• Sugar coated beverages (Ex: Sodas, DIET sodas, juices)
• Excessive amounts of alcohol 
• Super-sized meals

 Meal Planning:
      Key to my success has been meal planning. Every weekend I sit down and make myself a menu for the week and a shopping list. I am not a big time cook so I usually plan to eat the same things all week long, which is what works best for me because it means less cooking. I will plan out Breakfast, Lunch, and Dinner with 3 snacks and a PRE and POST workout snack/shake!

Example- (organic is best!)

• Breakfast- 1c Coconut Milk, 1/2c of fruit, & 1 Scoop SHAKEOLOGY (click link to order!)
• Snack 1- Greek Yogurt & Mixed berries
• Lunch- Chicken Breast, Quinoa & Mixed Veggies
• PRE Workout- Banana & Tbsp Peanut Butter
• POST Workout- 2 Hard boiled Eggs
• Dinner- Salmon, Broccoli & Carrots
• Snack- 1/2 Avocado

Making the switch..
   Committing and making the switch is the hardest part. It's hard to throw out all those bad foods in your panty stock, but it is what is best for you!! (Don't completely throw it out.. DONATE! Some places will give you a tax write off!)







Importance of H2O..

    The eating clean diet recommends drinking plenty of water through out the day. This is super important. If you don't drink enough water then your body will begin to confuse thirst for hunger. It doesnt' know the difference. Water is the most crucial nutrient in life. Your body is made 60% of water and needs it to stay hydrated, for muscle recovery, digestion, and satiation. 

 <--- How much water should you drink? 
                    1/2 your body weight = # of OZ (divide by 8 for # of cups)
   Example: If you weigh 150lbs divide by 2 = 75oz of water (9.5c)


Here are some tips in getting into the habit of drinking more water:

• Start Early. As soon as you wake up drink a bottle of water. Keep it on your night stand so the first thing you do is grab the bottle of water and down it. This will get your metabolism going and start getting things moving.

• Drink 2 cups of water with each meal!! 2 cups at breakfast, 2 cups at lunch, and 2 cups at dinner. This will knock 6 cups out of the way.

• Drink water during your workout!! This is OBVIOUS .. but so very important. You need to replenish your body as it sweats.

Don't like water?


     Squeeze lemon into your water and it will give it more flavor with out adding in calories or sugar.  Every time I go out to eat with my family I order a big glass of ice water with extra lemon. I love lemon water. It's so good and amazing for you and it's FREE!
FACT- Drinking Lemon water will increase your metabolism and boost your immune system.

 

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T25- Ready to Nail it?

Focus T25

What is T25?
T25 is a Shaun T's (the creator of Insanity) NEWEST program. It's changing everything about fitness and TIME! T-25 is 25 mins of giving it YOUR ALL. There is a modified version of every move in Focus T-25 and Shaun T does a lot more talking and explaining of each move so that you are able to focus and get the best results possible. You go in to every work out knowing that you only have 25 mins that you need to give your ALL!! Each of us at are different fitness levels but as long as you bring everything you got for 25 mins you are going SWEAT, get results, and get it DONE! Just get in there for 25 mins / 5 days a week. I love this program. I do a few every week mixed in with my running schedules. (As I am training for 5K, 10K, and Half marathon.) After doing this program many times through out many months, I still get a GREAT burn and still wake up sore the next day. 

 

Is Focus T-25 any thing like Insanity?

      Focus T-25 is similar to Insanity. You are going to be doing punches, kicks, burpees, luges, and just like insanity, but there is also a lower intensity/low impact modified version of each workout. I have done insanity a few times and I really wasn't a fan because it was an hour long with simple workouts with pauses I get bored pretty quick and I just think about how I have so much more time to go. But that is not the case with T-25, it's 25 mins of non stop workouts that you give your all and by the time you realize it your already done!! Cant beat that!

T25 workouts... 

 

      Focus T-25 is split up in to two different phases and each are 5 weeks long. Alpha Phase & Beta Phase. *Gamma is an extra phase that you can purchase if you decide to continue.* The workout programs comes with 10 workouts plus one bonus core workout, a nutrition guide, a quick start guide and a calendar of exactly what workout to do on each day in order for you to get the results that you want.

What comes with FOCUS T25?

The Base Kit comes with:

10 Workouts

• ALPHA: Cardio is a calorie burning, sweat drenching, cardio based workout.
• ALPHA: Ab Intervals is where you will be spending a lot of your time on the floor doing ab workouts with quick cardio recovery workouts in between. This routine will have you shredding the fat from your midsection and getting you the abs of your dreams.
• ALPHA: Speed 1.0 gets you fast results with this fast paced workout that will ignite your quickness while burning the fat from your body.
• ALPHA: Lower Focus is the key to burning fat and kicking up your metabolism as you focus on working your lower-body muscles.
• ALPHA: Total Body Circuit focuses on strength and resistance without having to lift a single weight.
• BETA: Core Cardio is where you'll "get your sweat on", with this progressive cardio-core workout designed to get you shredded fast.
• BETA: Dynamic Core will take you from vertical to horizontal and back again in this dynamic, crazy core routine.
• BETA: Speed 2.0 has you rev it all the way up with Shaun's calorie-scorching, core-focused speed drills.
• BETA: Upper Focus will help you develop the upper body you've dreamed of; all you have to do is focus.
• BETA: Rip't Circuit is a workout comprised of cardio, upper body, legs and abs that you do on repeat, taking your body to the next level to get you even more shredded.

Bonus Tools:

• Alpha-Beta Workout Calendars tells you which workouts to do on which days, taking out the guess-work so all you have to do is nail it.
• Get It Done Nutrition Guide makes eating simple with just 5 meals a day, using 5 ingredients that take only 5 minutes to prepare. It doesn't get any simpler.
• Quick Start Guide helps you to hit the ground running with this step-by-step guide for how to achieve your best results.
• Free Online Support tools keep the motivation strong with 'round-the-clock access to fitness experts and peer support.

Free Gifts:

• Stretch Workout (also 25 min): after 5 days of hard work you get to stretch it out and relieve those muscles. Enjoy it because you deserve it!
• B-Lines Resistance Band (15 lb) will assist you in burning fat and carving lean muscle faster.
• 5-Day Fast Track gives you a jump start on our weight loss with this 5-day low calorie meal plan; it's not easy but it works.
• 24/7 Online Support keeps you motivated with 'round-the-clock access to fitness experts and peer support.
  
  
  
  
  

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