Cauliflower Obsession

While growing up I always asked my mom "What's for dinner?".  Usually I was happy with the answer, but on the days I heard "Cauliflower & Cheese" I can still remember the sunken feeling of "Yuk!" like it was yesterday.  Obviously, that was my dreaded meal as a child.  Although today I don't eat dairy, I have fallen in love with cauliflower!  Now, don't get me wrong, I can't eat it raw or any other way but roasted.  I have become addicted.  I eat it off the cookie sheet before it even hits the plate.  Last night flying solo with the kids it was quick, easy and I ate an entire cauliflower off the cookie sheet while running around my kitchen taking care of them.  I was full!  Sometimes I will even make it and put it in the fridge to heat up as a healthy snack.  Crazy enough, it doesn't always make it to the fridge!  It's super easy to add with chicken or fish and is one of my staples.  My most frequent "go to meal" is salmon with roasted cauliflower because it is quick, easy and healthy.  I usually make the roasted cauliflower one of two ways!  Try it out! 

Roasted Garlic Cauliflower

INGREDIENTS:

1 Large Head of Cauliflower
2 Tbsp of Olive Oil
1 Tbsp of Garlic Powder
1 Tsp of Salt & Pepper

DIRECTIONS:

Cut up Cauliflower into florets.  If you like it crispy like I do, the smaller the better!  Put in a bowl and toss with all of the above ingredients.  Spray a cookie sheet with non stick spray.  I use my "Misto" sprayer with olive oil or wipe it down with coconut oil to avoid the junk in the canned sprays.  Spread the cauliflower out on the tray and cook for 20-30 minutes until browned.

Curried Cauliflower

INGREDIENTS:

1 Large Head of Cauliflower
2 Tbsp of Olive Oil
2 Tbsp of Curry Powder
1 Tsp of Salt & Pepper

DIRECTIONS:

Same as above!

New Shaun T's Focus T25 Challenge Group Starting Soon!

 

T25 has far surpassed my already high expectations of what Shaun T brings to the table!  After completing P90X and ready to switch it up this has completely matched my needs.  I mean, 25 minutes a day, 5 days a week, who can't find time for that?!?  In my mind, he is a sheer "GENIUS".  I tell myself this every time I am doing the workout as I watch the descending clock tick!

This workout is ideal for anyone that is crunched on time!  This would have been my "dream workout" when I was working in Corporate America to do only 25 minutes a day before work.  No brainer!  Also, since I have traveled many days on the road in my pre mommy career, I can say that this workout is the perfect workout to pack and take on the road with you.  It can easily be done in a hotel room or hotel gym.  All you need is a laptop!

Currently as a stay at home mom of 2 very busy boys and business owner time is limited in my world and this has been a huge blessing!  I can fit it in before my little ones wake up or if they wake up my 3 year old likes to join in!  Outside of my facebook accountability group he is my at home accountability.  He likes to tell me how it's done.  "No, mommy, he is still doing it, don't stop"  HA! 

That brings me to my favorite part about T25 right now.  My team of Coaches and I have such an incredible accountability support group on Facebook with 60 + T25 Challengers that have been doing an incredible job for the last 3 weeks.  Although the "official" check on progress isn't until they complete the Alpha Phase (25 days) they have been so excited to share with me and the group the many number of LB's lost and how different they feel and look, even as early as Week 1!  I can't wait to see Week 5 Results which is just a few short weeks away. 

The greatest thing as a Coach is to be able to see the joy in other peoples changed lives.  One of our challengers who is a mom is currently doing T25 with her main goal to be in the best health and shape of her life because she is doing it for her son's life.  Her 18 year old son needs a kidney transplant and currently she is a match, but to ensure there is no reason she can be rejected by the numerous amounts of testing she needs to go through she chose to take her health into her own hands. T25 is helping her do that.  She is an inspiration to me and to the rest of the group that there are no excuses in life and that if you want to make a change and achieve something only you can do it. She and her son are a reminder in life that it is a gift and a blessing that should never be taken for granted.  I am honored to be a part of her journey and so thankful for my sister and fellow Coach, Joanne Hurley that made it possible for her to be a part of this group.

So, what happens in this accountability group?  Everyone is a huge support to each other and the Coaches are there to support also.  The Coaches are watching and looking to make sure you posted that you did your workout.  Yes, we stalk you if you didn't!  We are there to answer questions and ensure that you have everything you need to be successful in completing this program and helping you achieve your desired fitness and nutrition goals.

So, check out the Shaun T Focus T25 Video and let me know when you are ready to focus and commit!  Now is the time because it's on sale until July 31st, 2013!  Don't miss out on the change you have been waiting for.  The only thing standing between you and your change is your mind!  Kick it into gear and let's go! 

Please also check out "Prayers for Justin" on Facebook. Our team is praying for them and we would appreciate any additional support and prayers for them!  Click here for Prayers for Justin

Shaun T Focus T25 Challenge Trailer

CLICK HERE AND MESSAGE ME TO GET STARTED!

Losing My Baby Weight & Then Some!

I can honestly say that body image and weight loss have been a life long journey for me.  I remember working out in the basement when I was 15 years old doing Step Aerobics.  I've always been into fitness, but I've never truly been able to get an overall handle on my weight.  Finding consistency in my overall image about myself that I was happy with on the inside was something I struggled with.  I would always exercise, but I would also eat ice cream and chocolate which could be considered a main course in my meal plans!  Chocolate and ice cream are my weaknesses!  Combine them with stress and emotions and it's all over!

I was a fitness instructor for 10 years teaching strength training and large fitness classes.  I was in good shape, but I would say I still wasn't in the best shape of my life and I would typically compare myself to other instructors that I aspired to be like.  While I had the training and knowledge to do so, there was still something that was holding me back and stopping me from working through plateau's and getting past my emotional eating habits (my biggest obstacle!).  I have basically been a yo yo for YEAR'S.  Up and down and all around on the scale and my closet would show that.  I have had clothes in my closet (some of them for easily 10 years) that range in sizes from a size 4 up to a size 12.  I have kept these clothes through the years, despite my current size, "in case" I needed them, which some of them I did and some of them I didn't.  I have recently asked myself why would I hold onto all of these clothes for so many years that I don't wear!!  It's only now I can answer that question.

Going off track a bit here, but when I had my son 3 years ago I had decided to go for a natural childbirth (yes, no drugs) for many reasons.  While I was unable to achieve that the first time due to medical reasons, I was able to do so with my second son born 10 months ago.  I was determined and driven to achieve this.  As crazy as it sounds after I did it I felt like I could accomplish anything in my life.  No matter what I put my mind to I could do it. I don't say this to boast and I know that this goal is not for everyone, but my point is that we all have goals and WE are the one's that set values on them.  For me I set this as my value that if I could accomplish this, I could accomplish anything.  What is that for you?  Running a 5K? Eating better? Marathon? Triathlon? Losing weight? Becoming something you never thought you could be?  Ask yourself what that is.

So, when I took on the challenge to lose my baby weight for the second time I decided this was going to be IT - forever - no more clothes in my closet ranging in size.  I wanted ONE SIZE in my closet and that is it.  The new me forever!  Enough was enough!  I started on my journey of clean eating and P90X/Shakeology with Beachbody and have lost over 40 LBS and as of today I am down below my pre pregnancy weight and on my way to being in the best shape of my life.  Specifically with the P90X program alone I lost 12 LBS, 16 INCHES & 13% Body Fat in 90 Days in a healthy way while successfully nursing my baby!

This past weekend I cleaned out my closet and I literally have almost nothing left in it!  I have never felt so FREE!!!!!!  FREE from years of hoping for what I wanted in life for my health and fitness to going after it, owning it and now living and enjoying it!!!!  So, I can say now that the answer to my question about why I would hold onto these clothes for so long is that I didn't believe enough in myself that I could actually do what needed to be done to get rid of them all and to have what I wanted.  I changed my mindset after having my second son and achieved what I finally "chose to believe".  Choose to believe in yourself that you can achieve what you desire to set out for yourself in life because if you don't nobody else will.

4 LARGE TRASH BAGS OF MY CLOTHES THAT DON'T FIT!!!

I contribute my overall success in my weight loss journey to an amazing fitness program (P90X), a great tasting, nutritious whole food dense nutrition of Shakeology (easy for this mama), combined with accountability.  After becoming a Coach and being a part of something bigger than myself it is what got me out of bed at 4:30 AM everyday despite waking up multiple times at night to nurse my beautiful baby boy.  The amazing support from other P90X friends and customers within my Facebook group encouraged and supported me as much as I have done with them.  For that I am grateful and honored that they have allowed me to be a part of their journey.  There is nothing more rewarding than celebrating someone else's achievements and watching them attain a level of fit and healthy they never would have attained without the accountability and support.  I'm now moving on to T25 to reach my next goal!

What is it you need to change in your thinking to achieve your goals?

If you want a Coach to help you on your journey to be fit and healthy and inspire you along the way, I would be honored to be your Beachbody Coach.  I have a passion for helping others believe in themselves and seeing them achieve what they set out to do.  Feel free to message me anytime and we can figure out what program is best for you!

What health and fitness goals do you dare to achieve?

Lemon Basil Quinoa Salad

Quinoa has been a fairly new addition to my diet within the last year and I can honestly say that I LOVE it!  I am always looking for new ways to make it.  I have used it for breakfast, lunch and dinner!  This recipe is one of my favorites and it is the perfect salad/side to take along with you for July 4th to ensure you have something clean to eat at the BBQ you are going to!

Quinoa has so many benefits.  It is high in fiber and has almost twice what other grains have and is so beneficial in our diets.  It helps aid in proper digestion, lowers cholesterol and glucose levels and also assists in reducing high blood pressure and diabetes.  It fills up our bellies and helps us to feel full longer therefore eating less calories!  Quinoa is high in protein and contains all 9 essential amino acids.  One of my favorite benefits is that is contains magnesium which is so essential in a fitness regime.  I struggle with muscle spasms at times and magnesium is so important in muscle repair to avoid those.  It is also wonderful to help avoid migraines!  These are just some of the amazing benefits of eating Quinoa!

INGREDIENTS: 

1 1/2 cups uncooked quinoa
3 cups organic vegetable broth
2 Tblsp olive oil, divided
1 tsp salt
1 cup chopped fresh basil
3 Tblsp fresh lemon juice
2 Tblsp Dijon Mustard
2 Tsp grated lemon rind
1/2 tsp ground black pepper
3 garlic cloves, minced
1 (10 oz) package frozen baby lima beans
4 cups chopped tomato (about 3-4 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15 oz) can of black beans, rinsed and drained (preferably low sodium)

DIRECTIONS:

Cook lima beans in advance or first and place in the fridge to cool while the quinoa is cooking.  Combine the quinoa and vegetable broth in a pan and bring to a boil over medium heat.  Cover, reduce heat and simmer for about 15 mins or until broth is absorbed and the quinoa is cooked.

Combine 2 Tblsp of oil, 1 tsp of salt, basil, lemon juice, dijon mustard, grated lemon rind, black pepper, and garlic cloves in a bowl and whisk until blended.  Add into the quinoa.

Add in the lima beans (cooled), green onions, chopped carrot, black beans, chopped tomato to the quinoa, stir and store in fridge until ready to serve.  The longer it sits, the more the flavors come out!

This salad is so REFRESHING!

(Adapted from Cooking Light)

Banana Chocolate Avocado Ice Cream

All I can say is YUUUUMMMMM!!!!!

Since being Dairy Free it was an adjustment for me to get past my ice cream obsession.  I LOVE ice cream!  Although, I have to say I have adjusted well now that it has been almost 7 months without it!  So, in search for a new yummy substitute this is what I have come up with.

INGREDIENTS:

2 Ripe Avocados
2 Ripe Bananas
2 Cups of Coconut Milk
3/4 Cup Raw Honey
4 Tblsp Cacao OR Cocoa Powder - OR Substitute 2 Whole Scoops of Chocolate Shakeology

DIRECTIONS:

Place all ingredients in the blender and pulse until you have a smooth mixture.  Pour into freezer container and freeze for at least 4 hours, stirring every hour or so to avoid ice forming on the top.  I recommend once it is close to frozen separate it into individual portions for serving sizes!  Delish!

Breaking News! T25 RELEASED!

T25 RELEASED TODAY!!!!  CLICK HERE TO ORDER

Be the first to have it in your arsenal of workout videos!  THIS is THE program to have!  I am so super excited about this new program and can't wait to get it into my own hands!!!  As a busy mom of 2 boys that is finishing up the amazing P90X program transitioning to Shaun T's T25 is it for me!

As a Coach I was able to watch the LIVE stream of Shaun T explaining what T25 is and how it works!  Here is the rundown of what I could get on paper as fast as I could write to get you all the details!

• #T25 IS:

• 25 MINUTES A DAY
• 5 DAYS A WEEK
• 3 CYCLES (ALPHA, BETA & GAMMA

• ALPHA ("this is the get out of the gate mentally" cycle - Shaun T)

• We all know Alpha means "the beginning" and this is it!  
• Gym Class 101 with the "Shaun T Twist" - Shaun T
• You will never be on the floor, you will always be standing
• It is progressive
• No weights, No equipment
• You will use your body weight as resistance
• You will do a TOTAL BODY CIRCUIT "your gonna die" - Shaun T 
• You will have a LOWER BODY FOCUS
• You will have AB INTERVALS "death of your abs" - Shaun T
• It is all "slow, controlled and focused" and just when one muscle group has been worked to fatigue, you will move to another
• You will do SPEED 101 which includes Speed Athletic Movements

• BETA

• You will move from ALPHA to BETA with NOTHING repeated from ALPHA, however you will be stronger!
• You will be doing UPPER BODY FOCUS to include a lot of super setting
• SPEED 2.0 with Focus
• DYNAMIC CORE to include 7 different exercises standing and 7 different seated.  You will use your lower abs and learn how NOT to use your hip flexors!!! :-)
• RIPPED CIRCUIT - this is using controlled movement and work through exercises slowly

• GAMMA (UPGRADE OPTION) "BE READY - Shaun T" OPTION

• This is the STRENGTH training option where lifting 20 LBS will feel like 100 LBS!  Taking it up a notch!!!!  ULTIMATE RESULTS! BE READY!!!

PRICE:  

The best deal is to get the T25 Challenge Pack ($170 until July 31st - Price goes up to $205 in August) which includes the T25 program with 30 days of Shakeology (100% money back guarantee to the bottom of the bag) and FREE Shipping & Handling!  All you have to do is decide between Chocolate, Tropical Strawberry, Greenberry or the BRAND NEW VANILLA!  #vanillashakeology

BONUS:

You get ME as your FREE Beachbody Coach to support you and encourage you on your journey whatever journey that may be!  I have online Facebook Challenge Groups you can join to have the daily accountability to make sure you get it done!

MAKE TIME FOR YOU, 25 MINUTES A DAY!  WHO CAN'T DO THAT!?!

I WANT IT NOW!!!  

Clean Eating 101

What is Clean Eating?        

In a nutshell Clean Eating is eating REAL food! That means NOTHING processed with junk in it such as unidentified ingredients, added sugars, sweeteners and corn syrup YUCK!  Our bodies don't recognize these so called ingredients and doesn't know what to do with them, so it is then stored as fat.  Stay on the outside isles of the grocery store!  Even if you go into the aisles and try to read the ingredients, you will find out that it is not food!
How Can I succeed with Clean Eating?
First and foremost, PLAN.  Clean eating is successful by planning what you are going to eat.  I could not despise meal planning more.  I am a Project Manager by trade and it's in my DNA, however out of all the things I plan, meals is not my strong suite!  However, I know without a plan, failure can be near by and that is not something I want when I've worked so hard on the fitness side.  I tend to keep it simple. I do a lot of fish or chicken with a veggie, and I eat a lot of the same things rotated so it isn't so cumbersome.  When I get bored, I switch it up and change it around.  I definitely have certain staples in my fridge and freezer!

EATING OFTEN is very important to keep the fire burning with your metabolism!  You should be eating every 2 1/2-3 hours.  You know if you wait too long to eat you will end up really hungry and you will eat whatever is in your path! Also, our bodies are designed in a way that eating regularly allows them to regulate our insulin levels and blood sugar which keeps our metabolism up and running and doing it's most effective job, burning FAT!  Our bodies are like a well oiled machine when you treat them right.

NO OVEREATING! Make sure you are eating the right PORTION's.  How often have we overeaten only to feel like a big sack of potatoes!  Nothing like the guilt and boat load of other emotions that come with over eating.  Rule of thumb for portion control is for lean protein to be the size of the palm of your hand, two cupped hands for veggies, and cupped for fruit and grains.  STOP when you are full!  Don't keep on eating.  If you do keep on eating, ask yourself why you are doing so when you are full.  Get to the bottom of that emotional eating and you will make a life long habit change that will be so impactful for your success.

Should I count calories while clean eating? 

The answer is YES, especially when you start a new clean eating program.  The reality is that a lot of clean foods still have calories and some of them are quite high.  They are all really healthy for you and great in moderation.  Nuts can add up quickly and if you are making a fresh juiced green drink with fruit the calories can add up also.  Healthy fats are wonderful (coconut oil, avocado, nuts), however keep them in moderation due to higher calories.  I personally use My Fitness Pal to keep track of my caloric intake.  I find it very useful to find calories I didn't realize I was eating. 

Can I Eat Clean if I have Food Allergies?

ABSOLUTELY!  I personally am Gluten Intolerant and have Celiac Disease.  I have been eating Gluten Free (GF) for 10 years.  I am also currently Dairy/Soy Free (DF/SF) and have been for about 7 months since I am nursing my son and he has sensitivities to these allergens.  I will NOT go back to either.  I feel SO much better and couldn't be happier without them.  Other allergens like eggs and peanuts are common.  You can absolutely maintain a clean diet without any of these.  I started an elimination diet with the removal of all these allergens when my son first showed signs of being allergic and maintained my diet well.

Is Dessert Allowed while eating Clean?

Yes, of course in MODERATION!  Make sure that it is REAL food and not the processed junk that most desserts are!  Also, if you make a batch of Banana Chocolate Avocado Pudding, freeze it in portions that you can take out one at a time so you are not tempted to eat the entire batch! Preaching to myself here!!!!  Definitely try some of the amazing Shakeology Desserts I will be posting! SOOOOO GOOD!!!! 

Will I go through DETOX when I start to Eat Clean?

Some people say that they experience detox symptoms.  Think about it, you have been filling your body full of processed junk and you are suddenly feeding it healthy whole foods!  What a wonderful thing!  Once you change your eating habits, you will start to see changes.  Great changes!  Your weight will change and your energy levels will be increased.  I have also experienced changes in my skin, nails and hair.  I have always had dry brittle nails and now they have a sheen to them that they have never had!  I also have much clearer skin.  Remember it takes time to purge your system of junk.  Believe it or not, it takes 3 weeks to get dairy out of your system!  Crazy Right!?!  Imagine how long it takes to get chemicals out?

I am not getting RESULTS, what should I do?

If you are not getting results from whatever it is that you are currently doing, message me and we can chat to determine what you may need to do differently.  The Beachbody Programs and Shakeology are GUARANTEED results if you follow the program.  I have been going to the gym since I was 15 and have never had the results I am getting now from Beachbody AND it’s cheaper!  The accountability groups online make it fun and keep us connected!

Clean Chicken Piccata

 

This was my yummy clean dinner a few nights ago! Only 219 calories per serving!

INGREDIENTS:

3 medium lemons thinly sliced and seeded
4 chicken breasts halved and pounded thin
1/4 cup of gluten free or whole wheat flour
1 1/2 cup of vegetable or chicken stock (low sodium)
3 TBSP drained capers
3 TBSP fresh chopped parsley

DIRECTIONS:

Preheat oven to 325 and line baking sheet with parchment paper. Arrange lemon slices and brush with a teaspoon of olive oil. Roast until slightly dry and beginning to brown. About 15-20 mins.

Pound out the chicken and season with a LITTLE but of salt and pepper. Sodium cause you to retain water! Dredge with flour, shake off excess and put in non stick skillet with a tsp of olive oil. Cook until brown on each side.

Add broth and bring to a boil scraping excess flour into sauce. Stir in capers. Cook until chicken is mostly cooked. Add the roasted lemons and parsley and cook 5-8 more minutes until sauce thickens and chicken is cooked through!

Serve with 1/2 cup of quinoa or brown rice. (Calories to be added to above)

Adapted from Eating Well

Shakeology Glycemic Index

Do you know how important the Glycemic Index is in your weight loss journey and overall health? It is SO important! With diabetes on the rise, you NEED to know how important it is to maintain your glycemic index within a healthy place. Watch this video to learn more!

Shakeology Ingredients

Where do the Shakeology ingredients come from?!? I am so super picky about what I put in my body. Clean eating is my way of life. I stopped drinking protein shakes because I couldn't find one that I could justify consuming the ingredients. THIS is one I can and I LOVE it!

Doctor's & Shakeology

Curious about what the Doctor's are saying about Shakeology? Check out this video. If you or someone you know and love is struggling with diabetes, cholesterol, blood pressure etc. send them this video.