Monday, April 3, 2017

5 No Cook Healthy Snacks

Thursday, March 30, 2017

Hashimoto's Protocol, my 90 day journey

I have been dealing with Hashimoto's for 2 yrs now. And I have chosen to do so naturally. While I have made improvements, I'm not all the way 'cured' which I get, it takes time!
So I'm super excited to start Thyroid Pharmacist, Dr. Izabella Wentz 90 day plan! I'll share what I'm doing and how my lab work is looking as I go along for any fellow Hashimoto or autoimmune sufferer.
First 2 weeks are focusing on the liver. You start your morning out with hot lemon water. The supplements you see were already what I was taking and also mentioned in the book so I'm going to continue those.
Here goes nothing, fingers crossed I see my antibodies level drop to normal range! 
I'll update this post as I progress so all the info is in one easy to find spot :) 

Tuesday, February 21, 2017

Easy 21 Day Fix Lunches

Have the 21 Day Fix but need some inspiration for meals? I have 4 easy and delicious lunch/dinner ideas below!

Mediterranean Lunchbox

What’s in the Portion Fix containers:
  • 1 green: mixed greens
  • 1 green: a mixture of cherry tomatoes, chopped onion, and sliced cucumber
  • 1 purple: grapes
  • 1 yellow: whole wheat pita bread
  • 1 orange: kalamata olives
  • 1 blue: feta
  • Free food: balsamic vinegar
Put them together, and you have this tantalizing lunch with fiber-rich pita and healthy fats to keep you feeling full. You can also stuff the salad ingredients inside the pita bread for a meal you can eat with your hands.

Southwestern Chicken and Quinoa Power Lunch

What’s in the Portion Fix containers:
  • 1 green: mixture of chopped green and red bell peppers and white onion
  • ½ green: sliced cucumbers
  • 1 purple: mango
  • 1 red: boneless, skinless chicken breast
  • 1 yellow: quinoa
  • ½ yellow: corn kernels
  • 1 blue: shredded cheddar cheese
  • Free food: cilantro, lime wedge (not pictured)
Combine the peppers and onion, chicken, corn, quinoa, and cheese for a bold and colorful salad — no lettuce or dressing needed. Tuck a wedge of lime in your lunchbox to squeeze over the mango and cucumber slices and give them a light dusting of chili powder (trust us on this one), you can even mix them together!

Roasted Turkey Breast and Vegetables

What’s in the Portion Fix containers:
  • 1 green: steamed green beans
  • ½ green: sautéed mushrooms
  • 1 red: roasted turkey breast
  • 1 yellow: baked sweet potato
  • 2 tsp.: olive oil
  • Free food: parsley
Buy cooked turkey breast in the deli or prepared foods section of your grocery store, or use this recipe for brined turkey breast. We served ours on a few leaves of spinach for extra color (if you use a full cup of spinach you can count an extra green container for the day!). Sautée some chopped mushrooms in a teaspoon of oil, bake a sweet potato or make sweet potato bites, and steam green beans (you can dress them up with a drizzle of olive oil, lemon zest, and chopped parsley).

Simple Spaghetti Squash Pasta — and Dessert!

What’s in the Portion Fix containers:
  • 1 green: spaghetti squash
  • ½ green: roasted broccoli
  • ½ purple: marinara sauce
  • ½ purple: apple
  • 1 red: ground turkey
  • 1 yellow: chocolate-covered almonds
  • 1 blue: parmesan cheese
  • 1 tsp: olive oil
Roasted spaghetti squash stands in for pasta topped with jarred, all-natural marinara sauce and cooked ground turkey. We roasted broccoli with a teaspoon of olive oil for about 15 minutes and finished it with shavings of parmesan cheese (you could sprinkle some of the cheese over the pasta, too).
Start End the meal with apple slices and chocolate covered almonds – a dessert we can get behind!

Tuesday, January 17, 2017

No-Cook Meal Prep for the 1,200–1,500 Calorie Level

No-Cook Meal Prep for the 1,200–1,500 Calorie Level

This Week’s Meal Prep Menu
Breakfast: Overnight Oats with Greek Yogurt and Berries
Lunch (M/W/F): Tuna Niçoise Lettuce Cups
Lunch (T/Th): Roast Beef Salad
Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
Snack (T/Th): Shakeology, banana, and nut butter
Dinner (M/W/F): Asian Chicken Wraps
Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

Overnight Oats with Greek Yogurt and Berries
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, ½ Orange)
T/TH: Roast Beef Salad
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)
M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange
T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.
M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)
T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.
2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.
3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.
4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.
5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.
6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

No-Cook Meal Prep for the 1,200–1,500 Calorie Level |
3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)
8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana
14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers
Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Balsamic vinegar
Rice vinegar
Low-sodium soy sauce

Master's Hammer and Chisel Meal Prep

Master's Hammer and Chisel Meal Prep

Meal 1 (Breakfast): Frittata Egg Cups (recipe on page 36) with an orange – 1 green, 1 red, 1 purple
Meal 2 (Snack): Quinoa Berry Parfait (recipe on page 44) – 1 purple, 1 red, 1 yellow
Meal 3 (Lunch M/W/F): Chili Spiced Chicken Salad (recipe on page 42) – 1 green, 1 red, 1 orange
Meal 3 (Lunch T/Th): Baked Stuffed Sweet Potato (recipe on page 40) and an apple – 1 red, 2 yellow, 1 tsp. 1 purple
Meal 4 (Snack M/W/F): 3 tsp. peanut butter and an apple – 1 purple, 3 tsp.
Meal 4 (Snack T/Th): carrots with hummus and olives – 1 green, 1 blue, 1 orange
Meal 5 (Dinner M/W/F): Grilled flank steak with ancho chili powder and oregano, zucchini sautéed with ground cumin and 1 tsp. olive oil, salad of black beans, quinoa, cilantro, tomatoes, cotija cheese, lime juice, and 1 tsp. olive oil – 1 red, 2 green, 2 yellow, 1 blue, 1 tsp.
Meal 5 (Dinner: T/Th): Baked chicken breast, brussels sprouts roasted with 1 tsp. olive oil, bell peppers and onions sautéed in 1 tsp. olive oil – 1 red, 2 green, 2 tsp.

Grocery List for The Master’s Hammer and Chisel Meal Prep

5 zucchini
3 red bell peppers
1 red onion
2 small sweet potatoes
1 bag brussels sprouts
1 bag baby carrots
1 box baby spinach
1 head Boston lettuce
1 box cherry tomatoes
1 leek
1 bunch cilantro
5 small oranges
5 apples
1 container blueberries
1 container blackberries
2 containers raspberries
2 limes
2 lbs. skinless, boneless chicken breast
¾ lb. flank steak
12 eggs
Dairy and Dairy Alternatives
32 oz. lowfat Greek yogurt
1 package cotija cheese
1 small container coconut milk or almond milk (optional)
Dry and Prepared Goods
1 ½ cup dry quinoa
2 cans black beans
small container hummus
nut butter
½ cup raw pepitas (pumpkin seeds)
30 olives
Himalayan sea salt
black pepper
ancho chili powder
ground cumin
ground coriander
raw honey
olive oil

Need a Master's Hammer and Chisel kit? CLICK HERE!!!

21 Day Fix Meal Prep (2,100-2,300 Calorie Bracket)

21 Day Fix Meal Prep

Here are the meals in greater detail. Scroll for a complete shopping list:
Meal 1 (Breakfast M/W/F): Spinach and Feta Egg Cups (use these recipes as a guide) with 2 eggs, 1 cup fresh spinach, and 2 Tbsp. feta cheese cooked in 1 tsp. olive oil (amount makes 2 egg cups), with 1 cup raspberries – 1 red, 1 green, 1 purple, ½ blue, 1 tsp.
Meal 1 (Breakfast Tue/Thur): Breakfast sandwich with 1 toasted English muffin, 4 slices turkey bacon, 2 slices tomato, and 2 sliced hard-boiled eggs, with 1 cup blueberries – 2 yellows, 2 reds, ½ green, 1 purple
Meal 2 (Snack Daily): 1 scoop Chocolate Shakeology with 1 cup unsweetened almond milk, 2 tsp. almond butter, and ½ large banana – 1 red, ½ yellow, 1 purple, 2 tsp.
Meal 3 (Lunch M/W/F): 1 cup arugula, ¾ cup chopped grilled chicken breast, apple slices, and 1 small sweet potato sliced baked with 1 tsp. olive oil – 1½ yellow, 1 red, 1 green, 1 purple, 1 tsp.
Meal 3 (Lunch Tue/Thur): Chicken and Black Bean Burrito Bowl and 1 medium apple – 1½ yellow, ½ red, 1½ green, 1 purple, 1 blue
Meal 4 (Snack M/W/F): ¾ cup reduced fat (2%) plain Greek yogurt with 1 cup mixed berries, topped with 2 Tbsp. unsweetened shredded coconut – 1 red, 1 purple, 1 orange
Meal 4 (Snack Tue/Thur): 1 cup celery sticks topped with 2 tsp. nut butter, with ¾ cup cottage cheese, and 1 hard-boiled egg – 1½ red, 1 green, 2 tsp.
Meal 5 (Dinner M/W/F): 2 servings (about 3 cups) Turkey Chili and salad made with 1 cup romaine lettuce, ½ cup halved cherry tomatoes, ½ cup chopped bell pepper, and ⅛ ripe avocado) drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. white balsamic vinegar (free) – 2 yellows, 2 reds, 4 greens, ½ blue, 2 tsp.
Meal 5 (Dinner Tue/Thur): Salad made with 2 cups green leaf lettuce, ½ cup halved cherry tomatoes, ½ cup chopped cucumber, ¾ cup chopped grilled chicken breast, and 2 Tbsp. sunflower seeds drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. red wine vinegar, served with a medium orange – 1 red, 3 greens, 1 purple, 1 orange, 2 tsp.

Grocery List for the 21 Day Fix 2,100–2,300 Calorie Level Meal Prep
3 apples
3 bananas
2 cups blueberries
2 cups raspberries
3 cups mixed berries
2 oranges
1 lime
3 cups arugula
3 cups spinach
4 cups leaf lettuce
4½ cups romaine lettuce
1 bunch parsley
1 bunch cilantro
1 avocado
1 large tomato
2½ cups cherry tomatoes
3 cups celery sticks (about 1 bunch)
1 cucumber or 2 Persian cucumbers
3 to 4 red bell peppers
1 yellow bell pepper
1 large onion
3 small sweet potatoes
Dry Goods
raw, unsalted sunflower seeds
nut butter
unsweetened shredded coconut
⅓ cup brown rice (or 1 cup cooked)
Canned Goods
28 oz. can tomatoes
2 cans kidney beans
1 can black beans
24 oz. chicken breast (pre-cooked if possible)
1 lb. raw 93% lean ground turkey
8 slices turkey bacon
1 dozen eggs
5 packets Shakeology
Dairy and Dairy Alternatives
5 cups almond milk
3 cups reduced fat (2%) plain Greek yogurt
¼ cup jack cheese
½ cup feta cheese
12 oz. lowfat (2%) cottage cheese
2 whole-grain English muffins
Fresh salsa
olive oil
Himalayan pink salt or sea salt
ground black pepper
chili powder
crushed red peppers

Need a 21 Day Fix kit? Click HERE!!!

Friday, December 30, 2016

Apple Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes
Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 3 servings, 2 pancakes each
Nonstick cooking spray
1 medium apple, peeled, sliced
¾ tsp. ground cinnamon, divided use
4 large egg whites (½ cup)
½ cup unsweetened applesauce
¼ cup unsweetened almond milk
1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)
¼ cup old-fashioned rolled oats
2 Tbsp. coconut flour
½ tsp. baking powder
½ tsp. ground ginger
1 dash ground nutmeg
1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.
3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
5. Add applesauce mixture to oat mixture; mix until just blended.
6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

{{{21 Day Fix portions: 1/2 yellow, 1/2 red, 1 purple}}}

21 day fix recipe