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.