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Wednesday, December 13, 2017
Prepare to be Obsessed
Saturday, December 9, 2017
Zucchini Lasagna with Portobello Mushrooms *Vegan*
Most lasagnas are rich and heavy, and although delicious,
they can leave you feeling sluggish. Not this zucchini lasagna! Longs strips of
zucchini take the place of lasagna noodles and savory Portobello mushrooms pack
the dish with plenty of vegetables for a hearty, yet feel-good meal. The whole
meal comes together quickly!
THIS RECIPE IS :
Dairy Free High Fiber Low Carb Vegan Vegan Wheat Free
COOK TIME: 40 minutes
INGREDIENTS
3 large zucchini
16 ounces firm tofu (I did not add)
1 25-ounce jar tomato basil marinara
1/2 cup vegan pesto
1/2 C vegan cheese
2 large Portobello mushroom caps
1/2 teaspoon sea salt
1 beefsteak tomato, sliced
PREPARATION
Preheat the oven to 400°F. Peel the zucchini and slice
them into very thin lasagna “noodles.” Lay them on a pan lined with a paper
towel and sprinkle the zucchini slices with 1/2 teaspoon of sea salt to draw
out the excess water. Set aside for 10 minutes, then blot the water off with
the towel.
Meanwhile, scoop the gills from the Portobello caps and
slice them into medium sized strips. Squeeze the excess water out of the tofu
and crumble it into a medium bowl. Stir in the pesto and mix well.
Heat water in a skillet over medium
heat. Add the Portobello strips and sauté for 3-5 minutes, set aside. In a
9×9-inch pan, lightly grease the sides and bottom with marinara . Layer the bottom of the pan with zucchini slices. Pour 1/2 cup of
marinara on the zucchini, then cover it with 1/3 of the pesto tofu. Sprinkle vegan cheese and repeat the layers until the pan is full.
Arrange tomato slices on top. Bake at 400°F for 40 minutes. Let sit for 5 minutes
before serving.
NOTES
Don't skip step one, even if you're in a hurry! The
zucchini noodles will turn mushy in the oven if you don't remove the excess
water. Broccoli with Spicy Garlic Sauce *Vegan*
This is my favorite Chinese take-out dish. The broccoli makes it virtuous, but the spicy garlic sauce is what keeps me coming back for more. It's easier than you think to make at home, and you can make it as spicy as you want!
Ingredients
for the sauce
- 1/2 cup (118g) vegetable broth or water
- 2 tablespoons (30ml) soy sauce (*use a gluten-free brand or **use coconut aminos instead)
- 2 tablespoons (40g) agave nectar or maple syrup
- 3 cloves garlic, minced
- 1 to 2 teaspoons red pepper flakes, depending on how you like it (1 was spicy enough for me)
- Water saute
non-sauce ingredients
- 1 Head broccoli
- 1 pint mushrooms
- 2 teaspoons cornstarch
- Brown Rice
Instructions
- Mix the sauce ingredients in a measuring cup and set aside.
- Heat the water in a wok or large saute pan over medium-high heat. Once the water is hot add the broccoli and saute until they start to soften, about 3 to 5 minutes (depending on the size of the florets)
- Mix in all but 2 tablespoons of the sauce. Then stir the cornstarch into the leftover sauce until there are no lumps then add that to the pan. Cook until the sauce thickens, about 3 to 5 minutes.
- Serve over rice.
- If you like yours extra-saucy go ahead and make a double batch of the sauce. Also, try making this with eggplant cut into strips or even with a mix of veggies and tofu cubes.
Sunday, December 3, 2017
Black Bean and Rice Burrito Bowl
A fresh burrito bowl with super flavorful components— seasoned black beans, brown rice and salsa. This recipe is both gluten free and vegan.
Ingredients
Brown rice
- 2 cups brown rice
Salsa
- 5 Roma Tomatoes
- 2/3 cup red onion
- 1/2 bunch fresh cilantro leaves (a few stems are ok)
- 2 tablespoons lime juice
Seasoned black beans
- 2 can black beans, rinsed and drained
- 1/3 cup chopped red onion
- 3 cloves garlic, pressed or minced
- 1/4 teaspoon chili powder
Corn
Shredded lettuce
Instructions
- Cook the rice: Bring a big pot of water to a boil, dump in rinsed brown rice and boil, uncovered, for 30 minutes. Turn off the heat, drain the rice and return it to the pot. Cover and let the rice steam in the pot for 10 minutes, then fluff the rice with a fork
- Make the salsa: dice up tomatoes, onion and cilantro mix with lime juice and blend well.
- Warm the beans: In a saucepan over medium-low heat. Sauté the onion and garlic until fragrant, then add the beans, chili powder. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water.
- To serve, Divide evenly into 4 bowls.
Monday, August 7, 2017
Shift Shop Final Transformation Pictures & Measurements
21 Days of the Shift Shop Program is done and it’s time to reveal my final transformation pictures and measurements. Over the past 3 weeks I have not only had some physical shifts in my body strength and endurance but I mentally shifted myself to be stronger, to push through my own personal limitations and to improve my character and my outlook on life.
Lets Talk About My Results:
In just 3 weeks I was blown away by the muscle tone, the increased strength and endurance and also the changes in my bodies. There is not a lot of twisting and turning and there is also a modifier with every single move in the workouts. It does not matter what your ability level is starting out, you can do the workout!
I lost a total of 11 pounds and 8.5 inches.
I lost 2 inches off my chest
I lost 0 on my arms
I lost 3.5 inches on my waist
I lost 1 inch on my hips
I lost 1 inch on both of my thighs
I can tell you that I noticed more muscle definition than ever before. I noticed my back fat went away. My trouble spot is my love handles and that slimmed down. . I increased my weights with my upper body from 10 pounds to 15 & 17.5 pounds. I even did triceps with 20 lbs so I was excited for that. I went from 17.5 in my legs to 25 pounds in my legs. I can really tell a difference in my body!
With the nutrition, as much as I LOVE LOVE LOVE MY SWEETS. I'm in a much better MOOD, I am not as cranky, irritable and I’m very mindfully clear and the mental fog is gone. I have energy and I’m not sluggish. It has been a dramatic shift for my nutrition. It is so hard to cut out the crap because it is literally everywhere around us. But it feels so good to say no and know that I don’t wake up the next day feeling drug down by my bad choices.
What’s Next?
Now that round 1 of Shift Shop is over what is next? I'm going to continue on for round 2. Round 2 switches things up a bit. You go back to Strength and Speed 35 with the Abs and back to the week 2 eating plan which gives you limited carbs. You do that for a week, then move to Strength and Speed 45/Abs and the same week 2 meal plan. Then, the third week is Strength and Speed 55/Abs and back to cutting carbs again.
I am sitting here now writing out my meal plan for the week and I already did my Monday workout this morning which was Speed 35. It’s not just a 3 week workout program, it truly is a lifestyle change for me. Beachbody is truly a blessing in my life. I went from unhealthy, skinny fat, emotional eating, late night snacker, to clean eating, daily workout and a positive influence to my children and those around me. That is the biggest success of it all.
When Can You Get This Program?
The Shift Shop Program is currently available to everyone! I am going to host an exclusive launch accountability and support group starting the following week. If you want to get the program and/or be in my support group send me a friend request on facebook I will be walking you through everything that you need to know about the Shift Shop Nutrition Plan, the Workouts, and helping you to get the best results possible.
Does this sound like something you would like to do?
If so, get yours ordered today and lets get you started!
Thursday, June 22, 2017
Super Summer Kale Salad
I fell in love with my local store's Superfood Salad as they call it and knew it was too good not to share the recipe!
Ingredients:
1/3 C white sugar
1/2 C vinegar
1/4 C extra-virgin olive oil
1 bunch Kale
8 ounce package frozen shelled edamame thawed
1/4 red onion sliced thin
1 C shredded carrots
2/3 C fresh blueberries
1/2 C sweetened dried cranberries
1/2 C cashew pieces
1/2 C sunflower seeds
Directions:
1. Whisk sugar, vinegar, salt, pepper, and olive oil together in a bowl until sugar is dissolved. set aside.
2. toss kale, edamame, red onion, carrots, blueberries, cranberries, cashew pieces, and sunflower seeds together in a bowl. Pour about half the dressing over the mixture and toss to coat. cover bowl with plastic wrap and refrigerate 4-6 hours. serve remaining dressing on side.
Saturday, June 17, 2017
Shaun Week Has Been Extended For 30 Days
If you follow me on social media (Instagram or Facebook) you know that I showed up to my basement with my laptop and my Beachbody On Demand to start the first workout of Shaun Week. It is a Beachbody On Demand (BOD) exclusive program and I committed to running a group with my new and existing customers who wanted to participate.
Each morning you log into BOD and there is a new workout loaded. I love that you don’t know what is coming until that morning. Monday was Insane Basics (33 min), Tuesday was Pure Cardio (27 mins), Wednesday was Insane Weights (33 min), Thursday was 25 Abs (28 min) and Friday was Ripsanity (43 min). Each workout has been challenging, yet doable, and it has really pushed me outside of my fitness comfort zone. I would say I am in pretty darn good shape. I have been working out religiously for the past 3 years and eating very clean. I would say hands down I am in the best shape of my life. I will say that every time I do a new program I am challenged. I learn that I still have areas to improve, that I can still get stronger and that perfection is not reality! This is a JOURNEY and a way of life. There are going to be ups and downs, roadblocks and crappy workouts. But, a crappy workout is better than a workout you do not do at all.
By Thursday I felt back to normal and could really push myself in my workouts. I was starting to get a little bummed that this was only a 1 week program. But then Shaun came out with an entire month calendar so that you can continue on your fitness journey. Why is this awesome?? Well for starters, the first week you do a workout you definitely don’t have it completely down pat. When you are trying to learn new moves you might not be giving it your all. So being able to continue on and do the workouts again will only help you improve your form, technique and your results because you can push harder. Secondly, this is a great way to PREPARE you for the launch of the next Beachbody Workout, Shift Shop that will be available in July! You can easily roll from my Shaun Group to Shift Shop and I can literally keep you accountable for the entire summer! Does that sound like something you would like to do? (I must be your assigned coach & I can help you get signed up with me if I am not already your coach or reach out to your current coach for support)
Today was Speed 4 and legit it kicked my butt!!! Seriously I love cardio but I can tell you that my legs were legit shaking at the end of the workout. I am so glad I have the Beachbody Performance Line because Energize, Hydrate and Recover are a must this week. I know I would have much less energy and I would of been way more sore without it. I am definitely in favor of the supplementation.
So what does the 30 day calendar look like?
Lets talk about the 30 day workout calendar!!! The 30 day calendar is the perfect combination of strength, cardio, yoga and rest! I can tell already that this is going to really be a great way to improve your strength and help you get to your goals. Also, I am going to be sharing with you my meal plan where over the next 3 weeks I will teach you how to tweak your nutrition to get the best results. I have some tricks up my sleeve that have worked really well for me at increasing my protein/fats and lowering my carbs. I find that my body responds best to this approach and it has definitely been a way to get the best muscle definition.
If You Don’t Have A Coach?
No problem! I can be your coach. Just message me on Facebook or email me hellomuscles@yahoo.com and you can get started with me, Shaun Week and the rest of my customers who are crushing it along side of me! We are all at different parts of our fitness journey. Some are just starting and some are halfway through their journey and some are just working to continue to improve their health and fitness. Together- we keep each other accountable, we lift each other up and we have a great time!
To wrap things up here is what you NEED to do next?
- Make sure you are plugged in with me as your coach
- I will contact you in the next 24 hours to get you signed up as my customer and to choose the best option for you.
- Commit to starting Shaun Week/Month with me on Monday the 19th.
- Clear out the temptations in the house this weekend.
- Get your workout space ready.
- Make sure you have a computer, iPad, iPhone, Apple TV, Roku, or other streaming device ready to use your Beachbody On Demand Membership.
- Ask me any questions you have at all at hellomuscles@yahoo.com
Are you ready to do this?!? It’s time to survive the summer in style.
Monday, May 22, 2017
Beachbody Is Going International
Did you hear??? Beachbody is going International?
I know that you have all been waiting patiently (maybe not) for the details of when Beachbody will be going international. The good news is that in January they announced a little teaser that they ARE in fact going to be opening in other Countries this year. And just today Beachbody announced that we are spreading our wings to the U.K. in the Fall of this year!
What Exactly Does This Mean?
There are two sides to Team Beachbody you can take advantage of. You can become a customer/consumer of the products such as Shakeology, The Beachbody Fitness Programs such as Insanity, P90X, T25, 21 Day Fix, Core De Force, and more! You can join our fitness and accountability groups that we run and utilize our challenge tracker app and digital streaming platform called Beachbody On Demand. As a Coach I provide mentoring to help you set realistic and achievable goals for your health and fitness and guide you to reaching those goals through our accountability groups I offer.
You also can join as a Team Beachbody Coach which is an Independent Distributor. Your job is to help others achieve their health and fitness goals by using Beachbody fitness programs and supplements and enrolling customers in support groups through the Challenge Tracker App for the daily motivation and support. As a coach you earn a commission from everything people purchase directly from your site. As a Coach in Team Beachbody for 3 years I have the tools and systems to help you get organized and start a business right from your home. The only thing you need is wifi, passion for health and fitness and the ability to follow my step by step directions to getting started and having success. You do not have to be in close proximity to me in order to take advantage of what my team has to offer and my 1:1 support. We do web conferences, phone calls, and Skype! So you will have everything you need right at your fingertips.
I cannot wait to be able to share this incredible opportunity with you!! It’s going to absolutely change your life just the way that it did for me and my family!
Make sure you join my Facebook group to stay in the loop with all of the details as the time approaches!
Saturday, April 15, 2017
Is Shakeology a Whole Food?
Is Shakeology a Whole Food? Even though the bag ingredients label indicates that Shakeology really does consist of whole food products, it's hard to understand why that should matter or what it really means. My opinion is that you shouldn't be putting anything into your body in the name of health and wellness that isn't derived from nature. (Of course, medications veer from this theory, which is a different topic, altogether.)
But, because Shakeology is a powder, it's difficult to know that it's really something that is derived from nature. First of all, an experiment I did recently should give some credit to the claim that Shakeology is a whole food product. When mixed up with water and left sitting for a few days, it molded and got disgusting! Whole foods rot over time. Processed ones stay good forever, because of all of the chemicals and synthetic ingredients that they are jam packed full with. (Cue the McDonald's experiment where the cheeseburger lasted for something like two years out in the elements. Gross!)
My experiment delivered the results I expected: that when left out to decompose, it did. To me, this indicates that Shakeology genuinely is a real food. So, when you are replacing your breakfast (or another meal) with it, you can rest assured that you're not just drinking some artificially processed gunk. You are actually consuming REAL food, just in a condensed form.
However, I realize that others may need more convincing. So, let's first look at what the standard definition for "raw food" is. It's generally defined as uncooked plant foods. This description fits Shakeology.
The creators of Shakeology trekked across the globe to find the superfoods they needed to make it a nutrient-rich product for customers. The superfoods are brought back using no chemicals, pesticides or other impure methods. All ingredients are handled with the utmost care to guarantee they are untainted.
The Hunt for the Best Quality Whole Foods in the World
Once the superfoods arrive, great effort is taken to dry them so that they can be pulverized into powder form. With over 70 ingredients, it was impossible to utilize only a single drying method, so several are used. Some are dried naturally in the sun, while others are air-dried at temperatures less than 115 degrees F. Some are freeze-dried. Beachbody does NOT use drum or spray drying procedures over 115 degrees F or ultra-high temperature pasteurization like many companies. And, the ingredients are NOT irradiated. (In the nutrition world, it is believed that exposing whole foods to temperatures over 115 degrees F affects how well they are digested and absorbed into the body. The makers of Shakeology are well aware of this and have followed these guidelines in their efforts.)
The makers of Shakeology had a goal to use the plants in their whole forms in order to preserve nature and avoid processing the ingredients as much as possible. They understand that using extracts from a food often results in missing some of the vital nutrients and vitamins that are its main benefits. With the sum of the ingredients in Shakeology, there are hundreds of phytochemicals and nutritional cofactors present that act in various roles to promote health. It would be a shame if actions were taken that would deplete the ingredients of their nutritional power punch...so, extreme measures are taken to preserve their worth.
It's important to Beachbody to get things "right!" Back when vegan strawberry was going to be introduced, production dates had to be backed up, because they were having difficulties getting the ingredients to dry appropriately. Instead of going the easy route and just increasing temperatures or using other "standard" methods, the creators persevered in their efforts and found a solution that didn't include exposing the ingredients to high temperatures.
Why this Doctor Loves that Shakeology is derived from Whole Foods
To some of you, this may sound like a lot of mumbo jumbo about production methods, drying techniques and lab quality control. But, to me, it's important information about a product I consume and give to my family. I want to make sure it's the highest quality and consists of real food, not synthetic extracts or isolates, like most nutrition shakes on the market.
If you're interested in the "healthiest meal of the day" and want to try out Shakeology on your own, let me know! It comes with my highest recommendation!
Want to Learn More about Shakeology or Ready to Buy? Click here!
~Results may vary. Please consult your physician before beginning any supplement or meal replacement product, particularly if you have any unique or special needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breast feeding. The content on this site is for informational purposes only, and is not intended to provide any medical advice, diagnosis, or treatment.
Wednesday, April 12, 2017
Spring into Fitness Beachbody on Demand Challenge Pack Special
Happy Tuesday!! I am writing this message because Team Beachbody recently let the cat out of the bag on their BIGGEST SPECIAL EVER The Spring Into Health Promotion! I am really stinking excited because #1 I think you are getting an absolute steal with this offer and secondly it gives you the flexibility to pick and choose what workout you want to do based on your current needs.
As a Coach I see customers all the time who complete 21 days of the 21 Day Fix and then just fall off the wagon because they don’t know what they want to do next. This solves that down time in the process of deciding what is next. Plus you have all of the nutrition tips, program manuals, schedule of workouts listed on your Beachbody Page. When you have me as a coach you also get access into my monthly support and accountability groups which the next one is starting on the 1st of May which is perfect timing! We are Springing into our Health & Fitness together and would love to have you join. I will help you set realistic goals for your lifestyle and then choose a program that fits your needs. Every person in the group replaces 1 meal a day with Shakeology and then checks into the group daily to log your workouts, Shakeology/Food. I provide you with daily support, motivation, accountability, tips, recipes, meal planning and more. My job is to make sure that this is the VERY BEST $160 YOU HAVE EVER INVESTED IN!!! No more throwing money away, it’s time to get results that truly become a healthy lifestyle forever!!! Does that sound like something you would like to do?
Have you heard of Beachbody On Demand?
Well, Beachbody On Demand All Access is our newest feature that allows you to stream every single fitness program that Beachbody has ever released plus all new releases in a 12 month period right to your phone, ipad, laptop or any other streaming device (Roku, Apple TV, Firestick ect….). You also have access to the Fixate Cooking Show and also my support and accountability groups that I run through our challenge tracker app.
The All Access Pass is awesome because it allows me to customize my fitness program to my needs on a daily and weekly basis, it gives me all of the nutrition guides, program manuals and tracking sheets plus the Fixate Cooking Show which helps you navigate the nutrition plan and then you are connected with me as your coach in my challenge groups to help you start, troubleshoot along the way and get the results that you want! I love it!! I truly feel like I am able to help YOU customize your program and help you get amazing results.
With all that being said the Challenge Pack for Beachbody OnDemand All Access was at $199 and that was a pretty great deal! I mean you legit were getting over $6K in workouts! But Beachbody is doing a Spring Into Fitness Promotion starting TODAY around 3PM PACIFIC TIME!!!! The price has dropped to $160 USD which is just incredible! Seriously the cost of Shakeology is $130 +tax and shipping so if you look at it this way you are basically for $30 more getting an entire year of health, fitness, accountability and support! LIFE CHANGING PEOPLE! I think it’s a deal that is CRAZY not to take advantage of plus I know it won’t last long! The price WILL go back up at the end of April!!!
They are for a very limited time only running a special where you get:
- Beachbody On Demand All Access for 1 full year
- A 30 Day Supply of Shakeology
- The Portion Fix program
- Access into my Spring Into Fitness Accountability and Support Group in April
- Discounted price and shipping all for $160 US (previously at $199 + tax and shipping)
That is seriously amazing!!!!! The amount of value is just mind blowing! Plus I know that Team Beachbody is getting ready to release a ton of great new programs and you don’t want to miss out on them in your library!
I am kicking off the Spring Into Fitness Challenge Group on May 1st! You have plenty of options to get connected and rock your results in time for summer!
Here is a video that explains it all:
If you are ready to order here are the links!
Just send me a MESSAGE and LET ME KNOW WHAT YOU ORDERED and if you would like to join the April 17th Spring Into Fitness Challenge Group with me as your coach!!!
For additional questions please don’t hesitate to ask. Just be sure to send me a message on Facebook to let me know when you do make a purchase so I can add you into my May 1st accountability group!!!
Wednesday, January 4, 2017
Lemon Chicken And Spaghetti Squash
INGREDIENTS
1 spaghetti squash
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 in pieces
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 in pieces
For the sauce:
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach
PREPARATION
1. Preheat oven to 375˚F/200˚C.
2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.
3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.
4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.
5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.
6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.
7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.
8. Using a fork, shred the inside of the squash.
9. Pour sauce over the squash. Serve immediately.
10. Enjoy!
Original recipe can be found: https://www.buzzfeed.com/melissaboyajian/this-lemon-chicken-and-spaghetti-squash-is-soooo-good
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