Monday, September 30, 2013

Garlic Parmesan Cauliflower Avocado Mash


I came across this recipe recently and was absolutely dying to try it.  I had already made up my meal plan for the week but ended up shifting some things around just so I could add this to the menu.  I love cauliflower mash.  As someone who is a carb-o-holic cutting down on mashed potatoes or potatoes in general was difficult for me.  Cauliflower mash does not taste exactly the same but it does taste fantastic and gives me the visual and texture I need to make up for what I miss.  It definitely helps fill a void!

I came across this recipe as a way to spice things up a bit and made it for dinner last night.  OMG, it did not disappoint!  The one thing I would note is when you steam your cauliflower, make sure it is soft enough to mash with a fork or potato masher.  Mine wasn't and I ended up throwing it in the blender for a little bit to break it up some more, which worked great!

DELISH!


Ingredients




-One Head Cauliflower
-A Steamer Bag
-Three Tbsps Parmesan Cheese-One Avocado-One Tbsp Garlic Onion Seasoning
-Three Tbsp Greek Yogurt

Preparation


-Chop up cauliflower head and place it into the steamer bag. You may have to do this twice. My cauliflower didn’t fit, but I reused the bag for the left over cauliflower.
-Add the steamed cauliflower to a mixing bowl.
-Mash the steamed cauliflower with a fork. You can use a food processor or blender, but this is less messy.
-Add Greek yogurt and seasoning to the cauliflower and mix. The Greek yogurt makes the cauliflower mash so creamy and fluffy.
-Dice avocado and mix it into the mash.
-I like to dice it while it’s in the skin and scoop it out with a spoon. Dicing it on the counter is messy and the avocados mash and bruise.
-Add Parmesan and mix in lightly. If you are serving this on individual plates, topping each serving with Parmesan on top is delicious too!
-I stored the leftovers in the fridge and placed the avocado pit in the bowl with the mash. The pit helps the avocado stay green and fresh.

Recipe makes 8 Servings, Serving Size 3/4 Cup.

Nutrition Per Serving: 83 Calories, 4.3 g Fat, 9 g Carbs, 5 g Fiber, 1.4 g Sugar, 4.5 g Protein

Source: http://undressedskeleton.tumblr.com/post/51394953487





Wednesday, September 25, 2013

Clean Eating Sweet Potato Shepherd's Pie

 

Serves: 4-5

Ingredients:

  • 1 1/2 pounds ground turkey meat
  • 1 tablespoon olive oil
  • 1-2 cloves garlic, chopped
  • 1 large onion, chopped
  • 1 large shallot, chopped
  • 1 cup diced carrots
  • 1/2 cup frozen peas
  • 1/2 cup sweet corn
  • 2 tablespoons balsamic vinegar
  • 4-5 large sweet potatoes
  • 1/2 cup low sodium chicken broth
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/2 cup grated cheddar cheese

Directions:

  1. Place your sweet potatoes in the microwave for about 20-30 minutes, or until they are cooked all the way through.
  2. While the potatoes cook, saute the garlic, shallot and onions together in the oil.
  3. When the onions are translucent, add in the turkey meat, carrots, peas, sweet corn, and balsamic vinegar and continue to cook until the veggies are cooked most of the way. They don’t have to be completely cooked because they will bake more in the oven. Just a bit tender is good.
  4. When that is finished cooking, transfer everything to a casserole dish. (Mine was 9×13).
  5. Using a thick towel so you don’t burn yourself, peel the potatoes while they are still hot.
  6. Place them in a mixing bowl with the chicken broth, garlic powder, onion powder and salt. Blend with a hand blender until smooth. A food processor or regular blender will work too.
  7. Smooth the potatoes over the meat in the casserole dish. Drag a fork lightly across the top to “rough up” the surface a bit for baking.
  8. Sprinkle with cheddar cheese
  9. Bake at 350 degrees F. for approximately 30 minutes or until it’s nice and bubbly (you’ll see that if your casserole dish is clear glass).
Adapted from The Gracious Pantry


Saturday, September 21, 2013

Spinach and Goat Cheese Stuffed Chicken Breasts

This is one of my absolute favorite meals.  Simple to make, and if you prep quite a few chicken breasts ahead of time you can freeze them uncooked and just defrost as you want to make one. 



Ingredients

4 tbsp olive oil, divided
2 garlic cloves, minced
5 oz's spinach leaves, stems removed
4 boneless skinless chicken breasts
4oz goat cheese
Salt and Pepper to taste

Preparation
1.  Pre-heat oven to 400 degrees
2.  Heat 2 tbsp olive oil in an oven proof skillet.  Add garlic and cook, stirring occasionally until fragrant, about 30 seconds.  Add spinach and sautee until wilted and liquid evaporates.  About 2 minutes.  Season well with salt and pepper.
3.  Beginning at the thickest end of 1 chicken breast, carefully insert a sharp knife into center and cut a pocket as evenly as possible, leaving a 1 inch border on 3 sides. Repeat with remaining breasts. Open each pocket, sprinkle with salt and pepper, then fill evenly with goat cheese and spinach. Seal each with two toothpicks and season outside with salt and pepper. 
4.  Heat remaining oil in skillet over medium-high heat. Add chicken and cook, turning once, until well browned on both sides, about 3 minutes per side. Transfer the skillet to the oven (or transfer chicken to baking pan) and bake until juices run clear, about 8 minutes, serve hot.

I have served this with brown rice, extra sauteed spinach and sweet corn.  This would also be great with a baked sweet potato and some garlic broccolini!

Source: South Beach Diet

 

Thursday, September 19, 2013

Breaking News! FANTASTIC New Shakeology Sampler!



Beachbody has just announced that they will now be offering a fantastic new sampler package for interested individuals who would like to try a couple different flavours of Shakeology.



Coming THIS Monday, September 23rd 2013 you will now be able to purchase this sample package with 4 packets of Shakeology.

2 Chocoloate
1 Vanilla
1 Greenberry

Only 1 per customer!  This is a really great way to try a couple of different flavours of Shakeology if you haven't been sure which one you'd like to go for!

Email me if you'd like to talk further about your health and fitness needs and to get your sample package after Monday!



Chicken Stir Fry

This dinner is SUPER easy, requires minimal ingredients and tastes delicious!  Switch around the vegetables with others you like to play around with this dish and make it your own!

 Ingredients

1 red bell pepper
1 yellow bell pepper
1 green bell pepper
1-2 celery hearts
3 skinned carrots, sliced or diced, whichever you prefer
1/2 white onion, sliced or diced
French bean pods
Approx. 20 sugar snap pea pods
2 chicken breasts
2 tbsps light soy sauce
3 tbsp lemon juice
Dash of pepper
Red pepper flakes (optional)

Preparation


Use a skillet and pour a few dashes of extra virgin olive oil in it before turning the stove on (keep stove on medium). Put veggies in skillet and after a couple of minutes, add raw chicken. Last but not least, add soy, lemon juice, pepper, chili flakes (optional). Cook for about 14 minutes total. Such a low calorie, satisfying meal!


I serve this with either brown or a combo of brown and wild rice.

Bon Appetite!




Wednesday, September 18, 2013

Prepping for the Day

Hello everyone,

I guess it's officially Fall then!  Had to bust out the cute sweaters and coats this morning not to mention my Fall boots which I might be a little too obsessed with!!





While I was getting for work today I started thinking about a challenge many people have when it comes to trying to learn to eat healthy on a daily basis, and that's not starting each day prepared.  Meal planning has made a huge difference for me and I try to do this at the weekend so I can prep my grocery list, go shopping and then come home and cook some food for the week before the craziness of my Mon-Fri schedule kicks in.  I type up my meal plans on my computer, including the workout I'm supposed to do that day, and now I write my meals on a dry erase calendar I found at Bed Bath and Beyond that's up in my kitchen so I don't have to think about what I'm supposed to be packing for the day in the morning.




Keeps the week simple

















Hanging up in my Kitchen!                





If you don't know already, I have Shakeology every morning for my breakfast because it's quick, absolutely delicious and I can drink it in the car on my way to work.  Everything about it just works perfectly for me, and the benefits I receive from drinking something so nutritious just make me feel amazing inside.  Each day I pack my lunch and snacks for work, and recently came across this AWESOME little cooler bag at TJ Maxx, just hanging out on one of the shelves you're bombarded with as you wait in line to pay (you know the ones I'm talking about, that you inevitably end up picking something from you had no intention of buying in the first place!).  Well this worked out to be a remarkably GREAT purchase for me.


 





This cooler bag has built in ice packs into the sides but it folds up into about the size of a clutch. 














I open it up and pack my meal and snacks for the day and it helps keep everything cool and fresh while I take it to work.  This is also going to be great for road trips when I head back to PA so I can keep snacks on the road cool too!








I love this little thing.  It gives me no excuses to not have healthy meals on me throughout the day.  It's not big and bulky, it's pretty darn cute, and it does the job.  Definitely worth the investment in my eyes as I use it every day now!




Grab my shake, grab my food an I'm off.  Takes no time at all to prep for the day if I have everything ready from the weekend or night before.



Monday, September 16, 2013

Split Pea Soup



 "One bowl is a meal in itself-not to mention the oodles of fiber it contains" 

Getting into Fall I was looking for some great, healthy soup recipes and came across this split pea soup from Tosca Reno.  Something that is easy to make and freezes well is right up my alley!  I am SO glad I tried this, it was absolutely delicious and quite filling.  It will definitely be a staple in my diet this fall and winter.   


Ingredients

Split Peas, 2 cups  
Sea Salt, 1 tsp
Extra Virgin Olive Oil, 1 tbsp
Onions, raw, 1 medium (2-1/2" dia)
Celery, raw, 3 stalk, medium (7-1/2" - 8" long)
Carrots, raw, 1 cup, chopped  

Chicken Broth, Low Sodium, Organic if possible, 16 oz
Water, tap, 6 cup (8 fl oz)
Dried Thyme 1 tbsp  

Cubed Turkey Breast, 22 oz, preferably low sodium and nitrate free
4 Bay leaves


Directions

1. Put dried peas in large saucepan and cover with 12 cups of water. Add 2 bay leaves and sea salt and bring to boil. Let cook on medium heat for 10 min. Drain and set aside

2. In a dutch oven, place EVOO and heat over medium heat. Add onion, celery, and carrot. Saute for 8 minutes until veggies are softened

3. Add chicken broth and 6 cups of water. Add 2 more bay leaves, peas, and thyme. Bring to boil. Add roasted turkey breast. Reduce heat and cover. Let simmer for an hour. The peas need to be soft. Check the pot often, since the peas tend to settle at the bottom and burn. You'll have to break them up by stirring them.

4. Remove bay leaves and season with salt and pepper. Serve hot.

Serving Size: Makes 8 1-cup servings

Number of Servings: 8


Source: Tosca Reno Eat Clean Cookbook


Sunday, September 15, 2013

Taco Turkey Casserole

This is SO delicious and easy to make in a pinch.  Also helps that it's quite filling and you can get creative with the different toppings you might like.



Serves 3

Ingredients

1 lb of lean ground turkey
1 can low sodium black beans
1 packet low sodium taco seasoning
1 cup brown rice, cooked (I like the 1 cup Minute rice packs)
1/3 cup water

Toppings ideas

Shredded cheese, guacamole, salsa, light sour cream (or greek yogurt!), taco sauce, olives, shredded lettuce.

Preparation

Brown turkey in a pot over medium/high heat.  Add black beans, taco seasoning and water. Mix to combine and cook through.  Add cooked brown rice and stir.

21 Day fixers this would be about 1.5 red and 1 yellow (if topped with greek yog).





Enjoy with your toppings of choice!



Shakeology- Why is it so DARN expensive?


Sticker shock is something we can all get blindsided by and I know personally when I was first introduced to Shakeology and it's cost my first reaction was "WOW, I can't afford $129.95 a month, are you crazy?  I just can't justify spending that much on a shake".  I'm sure many of you have had a similar reaction.  I was intrigued though and wanted to learn more about why this product would cost this much and what it could possibly do for me.  I'm avid about working out, I want to look after my health and I had been drinking shakes for a couple of years now for breakfast purely out of convenience because I could drink it on my way to work and not miss out on an important meal (I have a habit of being one of those people who's always in a rush in the mornings----I know many of you can relate!!!)



While the cost of Shakeology can easily seem over-priced or if anything, hard for the average consumer to budget for, there are a few things that need to be looked at.



In a nutshell Shakeology is nutrition simplified.  As you may or may not know, Shakeology is derived of 70+ natural ingredients harvested from every corner of the planet. Shakeology is equivalent to eating 5 salads in one meal plus all the antioxidants, protein, fiber, and vitamins are not something you can achieve through the food you eat each day! I really encourage you to spend a couple of minutes taking a look at this video to learn more about the ingredients that make up this shake and what they can do for you.



Cost comparisons have been done before showing what it would take in raw fruits, veggies, and vitamins to equal the nutritional value of one Shakeology shake. This really puts it into perspective.



I've taken a more in-depth look at the Benefits of Shakeology in another post, so check it out if you'd like to learn more about why I think this shake is the best thing you can put in your body each day.  Right now, I'm going to take a look at the cost. 

Let's face it.  The American diet is terrible.  Rarely do any of us eat enough fresh fruits and vegetables; instead, we reach for what's quick and easy- packaged food and fast food- which have been so over-processed that their nutrients have long been destroyed.

The reality is, we are running our bodies on empty.  And like a car, we need fuel to go.  Good fuel.  Not empty-calorie junk.  When you start thinking of food as fuel, you immediately realize how important Shakeology is in your daily diet.  Because Shakeology is packed with the world's most potent, nutritious and delicious ingredients, it's the quickest and easiest way to eat healthy, stay satisfied, and live a healthy life.


Shakeology makes good "cents"


Shakeology costs just over $4 per serving for high-quality antioxidents, powerful vitamins and minerals, more than 70 superfoods, super-greens/phytonutrients, crucial proteins, essential amino acids, prebiotics, digestive enyzymes, good carbs, and low fat.  If you purchased each ingredient separately, well, you can see what that would cost you in the picture above.  So while Shakeology might seem expensive at first, really there's no way you can eat healthier and spend less.  

After learning more about what this nutritious shake had to offer, I decided to take a closer look at the cost and what I personally was spending my money on for food. If I'm working as hard as I am to get my body in shape and keep myself healthy, I want to fuel myself with food that's doing the same for me.  So check out why Shakeology truly is worth the cost.





Shakoleogy- A Cost Comparison



Don't have time for Breakfast or are you eating out for Lunch a lot?


How many of you have crazy mornings like me and just CANNOT find the time to eat breakfast at home before work?  So what do you do?  You either skip breakfast (BIG No No!) or you swing by the drive in at McDonalds or Dunkin Donuts or grab your extra large coffee and a muffin at Starbucks, because let's face it, who walks into Starbucks these days and get's a Small coffee?  You're going for the Grande or Venti!  Or maybe it's not breakfast but lunchtime instead so you swing by Taco Bell or Pizza Hut. What is that actually doing for your pockets and your body?

Well, take a look.






Maybe it's not a white chocolate Moca with Soymilk you're buying but a Skinny Vanilla Latte or maybe you even walk into McDonald's for a Salad (the cost of which will average you at around $5.99 for a full sized salad and have your recommended DAILY intake of sodium in one meal).  Maybe you're heading into Jamba Juice thinking you're making a better nutritional decision for your meal. Maybe your vice is soda, cigarettes, candy bars, potato chips, hitting up the vending machine at work each day or running down to the office cafeteria?  Regardless, the prices are going to be similar and there are so many unhealthy habits you can kick drinking this amazing shake that will not only benefit your body but your bank account.


 

So let's break it down even more.  Let's take one meal as an example, even being on the conservative side.  You swing by Starbucks for a Venti coffee (plain, not one of the fancy ones) and a breakfast sandwich. 

You get a large coffee at about $3.09 and your breakfast sandwich at about $3.19 (I know some prices will vary per location so this is approximate).  That's $6.28 a day, for one meal, and when you think about it, eating out anywhere else will set you back about the same give or take a few pennies.

Times that by 5 days a week, 4 weeks in a month and you are EASILY setting yourself back about $125 in one month..  If you had replaced that meal with Shakeology instead you'd be saving yourself $45 a month.  ($4 x 5 days a week x 4 weeks = $80)

Many people I know don't stop at 1 cup of coffee a day but usually have 2-3 cups and that alone starts to add up to more than the Shakeology Cost, and you are getting ZERO nutrition.  Not to mention many folks also add a bagel or other item to the morning routine.  I’ve already had multiple people tell me they kicked their coffee habit by using Shakeology, and in the end it probably is costing them less overall than all those cups of joe.




But I don't eat out everyday, why is this worth it to me?

 
Given today's food prices it is virtually IMPOSSIBLE to eat a meal for less than $5, let alone one that is good or you!  Even the crappy fast food that is LOADED with fat costs significantly more as I've shown above.  Think about the ingredients in Shakeology, the value it's giving your body.  When you take a look at the cost comparison above for all the raw and fresh ingreidnets it would take to make one Shakeology shake yourself it's an absolute no-brainer.  What do you spend on food each week?  What kind of food are you buying-the good stuff or the bad stuff?  Food is not cheap, and I know eating healthy can sometimes be a struggle on my wallet.  So to know that I'm getting AT LEAST 1 meal a day that is fueling my body with incredible superfoods and giving me the following benefits makes 100% sense to me:
  • Increased energy
  • Better digestion and regularity
  • Curbs my sugar and junk food cravings
  • Promotes my healthy weight loss
  • Supports my immune system
  • Supports my cariovascular system
Making smart food choices not only allows for increased energy and concentration, it can also set the tone for future dietary habits.  You're already spending the money so don’t keep telling me you cannot afford to eat the best nutrition on the planet because it’s too expensive.  That’s just an excuse, and if you wanted to eat better you would find the way to make the five bucks or less a day work.  I did and I know you can too. Why not fuel your body with the stuff that your body needs and craves and create a healthier life for you too!  Think about it, would you rather be spending your money on something that's benefiting your body, or the junk food, soda, cigarettes, whatever your vice is and medical bills, medications and health problems these things will cause you later on down the line...if they aren't already.  I know I'm doing everything I can to take care of myself NOW so I can try to live a longer, healthier, happier life!

YOU CAN GET A DISCOUNT ON YOUR SHAKEOLOGY



So why not give Shakeology a try for 30 days, risk free, if you don't like it, send the bag back for a full refund!  I promise you will change your mind!









P.S.


You might find it interesting to know that of all products sold by Beachbody, Shakeology is the LOWEST MARGIN product they sell.  This means that they make the least amount of profit on it.  Why?  Because the stuff they put in it REALLY COSTS that much to obtain and carefully put into the product.  Beachbody refuses to cut corners with the quality of this product.  That’s why the Shakeology price is higher than it’s competitors.  If a cheap meal replacement shake is what someone is after, there are hundreds of options (Slim Fast, Body By Vi, Isagenix, Myoplex, etc.).  Beachbody even has their own low cost meal replacement shake (it retails for $39, putting it in the same category as these other meal replacement shakes).

The Benefits of Shakeology




I could go on and on here about the incredible benefits I'VE personally experienced from Shakeology but instead, I'm going to let the professionals do the talking and the research speak for itself.

 100 Doctors Don't Lie


 

Shakeology-It’s GOOD For the Heart!!


#24 Dr. Mark Tannenbaum
Cardiologist, Oakton, VA
"It takes a lot of work for people to get proper nutrition these days. Diet and nutrition is something very important as far as maintaining normal metabolism, preventing injury as well as fixing things as they are injured over time. To have a patient come in who's had a heart attack, and now has an awareness of what needs to be done to prevent that secondary event. Shakeology would be something good for a patient like that."

It is a well-known fact that cardiovascular disease is largely preventable, and by substituting one meal a day with Shakeology is a great way to avoid consuming foods that are high in fat, calories, and sugar.  The antioxidants in Shakeology boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and strokes.  In addition to that Shakeology contains a high amount of phytonutrients that have anti-inflammatory properties.  It is widely acknowledged that inflammation is the leading cause of heart attacks and high blood pressure so why not combat it with Shakeology! Let's look at some of those aspects a little closer.
Lower Cholesterol

High cholesterol is a common health problem that can lead to heart disease. Shakeology has been shown to help lower cholesterol. Not only does it reduce your total cholesterol levels, but it can also lower your LDL. Your LDL, or low-density lipoprotein, is the form of cholesterol that builds up in your arteries.

Reduces Free Radical Damage

Shakeology is filled with antioxidant nutrients. Antioxidants help the body clear out free radicals, which are unstable molecules that have been shown to make you more susceptible to a number of health problems.

Lower Blood Pressure

High blood pressure is another common health problem that can increase one’s risk of developing heart disease. Shakeology has adequate amounts of magnesium and vitamin D. Both of those nutrients have been shown to reduce blood pressure. In fact, many people have been able to get off of blood pressure medications because they used Shakeology.
Weight Loss

Shakeology- Low on the Glycemic Index

Shakeology uses and all-natural sweetner called Stevia to sweeten its flavor safely and naturally.  Unlike other meal replacement shakes that load their shake with artificial sweeteners or sugar!  Shakeology is EXTREMELY low on the glycemic index which comes as a huge surprise to most people once they taste it.  Not only does it taste PHENOMENAL, but it is also GREAT for you!

Shakeology Benefits Digestion and Detoxification

When it comes to digestion and detoxification of the body, not much else compares to Shakeology.  The ingredients in Shakeology work in perfect harmony to maintain a balance of healthy, natural bacteria in the intestinal tract.  This is extremely beneficial to those who have irritable bowel syndrome or irregular bowel movements.  

Shakeology also does a GREAT job at gently eliminating toxins from the body.  This allows the body to properly absorb the essential vitamins and nutrients that Shakeology delivers.

Shakeology and Weight Loss!

If you are looking to lose weight then Shakeology is definitely a supplement that you need.  By supplementing one meal per day with delicious Shakeology you are not only controlling your caloric intake for the meal, but you are properly feeding your body, which will cut down on cravings and help control your urge to snack.  Many Shakeology consumers have reported significant weight loss from the shakes alone.  Combine shakes with one of Beachbody's GREAT fitness products and the sky is the limit!  Shakeology is also an affordable supplement costing less than most VERY UNHEALTHY fast food options.


 Check out Linda K's before and afters from Shakeology!






Linda K. lost 50 LBS and 4 dress sizes!
Before: 215 lbs
After: 165lbs
Went from a size 18 to a size 10!

"Along with feeling better I'm completely off of the blood pressure medicine I was taking for the last 20 years and my Cholestrol medicine has been reduced significantly . . . This is so easy to follow. Who knew just eating smaller portions you could still enjoy the foods you love." 

Shakeology Health Benefits- The Bottom Line

If you are looking for a truly healthy meal supplement that is PACKED with wholesome, nutritious ingredients- then look no further than Beachbody's Shakeology!

Shakeology delivers powerful, cancer fighting anti-oxidents, vitamins, amino acids, prebiotics and phytonutrients.  All of this is used to combat everything from weight gain to heart disease.

Check out where Shakeology's ingredients come from!






How Can I Get A Discount on Shakeology


Right now there are 3 ways you can purchase your Shakeology.


  1. Direct Retail Cost
  2. As a Club Member
  3. As a Discount Coach or a Full Coach

Let's review all 3


Direct Retail Cost 


This is simply purchasing Shakeology at retail cost.  You can easily do so at this link and let that be that.  By why not consider some other options that will save you some money?


Shakeology Cost Per Serving (Retail)

VersionServingsRetail CostCost Per Serving
Bulk Bag30$129.95$4.33
Packets24$129.95$5.42

 

Club Membership

Sign up for a club membership with TeamBeachbody.com and get a 10% discount on Beachbody products.

Shakeology Cost Per Serving (Club 10% Discount)

VersionServingsRetail CostCost Per Serving
Bulk Bag30$116.96$3.90
Packets24$116.96$4.87

Discount Coach

Maybe you want to take it a step further and sign up as a Discount Coach and get 25% off all of your Beachbody products.  There is a monthly website fee of $15.95 to be a Team Beachbody Coach, whether you are just a discount coach or someone who is coaching and supporting others towards their health and fitness goals.  Even with that fee you are still saving a significant amount each month on your Shakeology.


Shakeology Cost Per Serving (Coach 25% Discount)

VersionServingsRetail CostCost Per Serving
Bulk Bag30$97.46$3.25
Packets24$97.46$4.06



Shakeology Cost – Get The Best Discount

You can see the best discount when ordering Shakeology is by becoming a coach.  Yes there is a monthly fee to get the discount but essentially you spend $15.95/month to save $30/month so it still works out in the end.  Remember the MOST expensive option is still only $5.42/day so anything you do is going to be less than that.  The bottom line is we do the things we want to do, so whatever your goal is, if you want to lose weight or simply improve your overall health and well being, this is a great start.  Below is the FINAL complete cost for getting Shakeology on Home Direct with the Monthly Coach fee and the Shakeology Cost included.


Shakeology Retail (Home Direct)$129.95


Coach Monthly Fee$15.95
Shakeology Coach Cost$97.46
Total Monthly$113.41


Savings Over Retail$16.54
Cost Per Serving (Bulk Bag)$3.78


What is a full Beachbody Coach (not just a Discount Coach)?

If you're passionate about your health & fitness goals and helping others to achieve theirs, you may be a great fit for joining the Dream Team as a full Beachbody Coach!  Check out more information on this incredible opportunity and what it means to be a Beachbody Coach by clicking on the picture below.












Friday, September 13, 2013

Baked Chicken Strips

These are an ABSOLUTE favorite snack of mine.  I make them every single week and never get tired of them.  A fantastic snack that's easy to take on the go with you or chicken fingers for your evening meal with your kids!  These can be eaten warm or cold. 






Ingredients

2 large chicken breasts

Marinade

2 T mayo (low fat is okay but not fat free)
2 T Dijon mustard (or any mustard that appeals to you)
2 T white balsamic vinegar (or use slightly less than 1 T white vinegar)
1 T water
1/2 tsp. garlic powder
1.2 tsp. poultry seasoning

Coating
2 T Parmesan Cheese (freshly grated or coarsely grated, not the kind that comes in a can)
3/4 cup almond meal (you can also grind 3/4 cup almonds in the food processor if you can't find almond meal, but the pre-ground meal is a bit more finely ground)
1/4 tsp poultry seasoning
1/2 tsp Italian Seasoning (optional)

Preparation

1.  Trim any visible fat or tendons from chicken, then cut each piece into crosswise strips about 1 inch wide. Whisk together mayo, dijon, vinegar, water, garlic powder and poultry seasoning (I've also just put these in a zip lock baggie and shaken the bag like crazy!).  Add chicken to marinade and place in refrigerator for 3-4 hours or as long as all day.
2.  When ready to cook, let marinated chicken come to room temperature while oven preheats to 450F.  Use a food processor to finely grind the almond meal, parmesan and seasonings.  Spray non-stick baking sheet well with non-stick spray.  Dip each chicken piece into coating, turning to coat both sides and arrange in a single layer on baking sheet.
3.  Bake without turning for 15-20 minutes or until the top side is quite browned and underneath is starting to brown.  Then use a metal turner and go under each piece of chicken to be sure it's not stuck to the pan.  Carefully turn each piece over.  Some of the coating is going to fall off and possibly crisp in the pan, but don't worry about it.  Cooke the chicken for another 10-15 minutes or until chicken is well browned and cooked through. 

Note: As mentioned these can be eaten warm or cold but if you are reaheating them be very careful with the amount of time you heat them in the microwave.  They get dry very easily.  Start with 20-30 seconds but keep an eye on them.

Source: Kayln's Kitchen (with some minor alterations I made)





Thursday, September 12, 2013

Hearty Lentil Stew



I absolutely love lentils but haven't incorporated them into my diet much over the last couple of years so when I came across this recipe that wasn't that difficult to make and would also freeze well I decided to jump on it

Besides, who doesn't love a hearty stew coming up to the Fall!

Ingredients
1 cup of lentils
1 large onion diced
4 cloves of garlic, minced
1 tbsp Olive Oil
2 large carrots, diced
2 celery hearts, diced
2 medium sweet potatoes, sliced
4 bay leaves
1/2 wheat berries
1 tbsp brown rice miso
1/2 tsp dried thyme
sea salt and pepper
1-1 1/2 cups Chicken or vegetable stock

I had to make a couple of substitutions here for ingredients I didn't have or couldn't find.  For the wheat berries I just used cooked brown rice.  Instead of the brown rice miso I used instead 1 tbsp balsamic vin and 1 tsp asian fish sauce.  I have no idea if the taste was similar as I haven't tried brown rice miso but the flavours were fantastic in this stew!

Preparation

 1.  Prepare lentils according to package instructions.  Lentils should be chewy not soft.
2.  In a large skillet, saute onion and garlic together for about 2 minutes in oil.  Add remaining vegetables and bay leaves and continue to cook for 2 minutes more.  Add stock and  wheat berries (or cooked brown rice) and continue to cook for 35 minutes.  If stew is too thick dilute with extra water or stock.
3.  Mix 1 tbsp water with the miso (if using) and add to stew.  Add cooked lentils.  Cover and simmer another 15 minutes.  Season with salt, pepper and thyme.  Remove from heat and serve!

So tasty!!!

Source- The Eat Clean Diet Cookbook by Tosca Reno

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Tuesday, September 10, 2013

Blackened Chicken





Using the same seasoning for the Blackened Tilapia Tacos I decided to try it out on chicken last night.  It was absolutely delicious and really gave the chicken a fantastic flavour with a bit of a kick to it.

Ingredients

1 tsp Paprika
1/2 tsp each of salt, pepper, cayenne pepper, onion powder and cumin
 3-4 thin sliced chicken breasts
1 tbsp olive oil

Preparation

Heat olive oil over a medium heat.
Add spices together and stir to combine.
Rub spice mixture over both sides of chicken breast



Cook chicken for approximately 7 minutes each side (keep an eye on it so it doesn't burn, cooking time will vary depending on how thick your chicken breasts are)


If using thicker chicken breasts and you find your chicken is cooking too quickly on the outside, place in a pre-heated oven to continue cooking the middle or lower heat and cover your pan.