Sunday, August 30, 2015

One Pan Chicken Dinner Recipe

sweet potatoes and apples

This is a great recipe to use leftover chicken and baked sweet potatoes. Don’t have leftovers? I’ll let you in on a little secret: the dish in the photograph above was made with a chicken breast from the deli section of the supermarket and a bag of frozen cubed sweet potatoes. And it was indeed hearty, and delicious! Best part? It only takes ONE dish to cook so clean up is a cinch!
Total Time: 23 min.
Prep Time: 10 min.
Cooking Time: 13 min.
Yield: 4 servings
3 tsp. olive oil, divided use
1 medium onion, chopped
2 medium tart cooking apples (like Granny Smith or pippin), peeled, cored, finely chopped
2 cups cubed baked sweet potato, cut into cubes
¼ cup raisins
8 oz cooked chicken breast, boneless, skinless, chopped
1 tsp. chopped fresh sage
¼ tsp. sea salt
¼ tsp. ground black pepper
¼ tsp. paprika
1. Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat.
2. Add onion and apples; cook, stirring frequently, for 6 to 7 minutes, or until mixture begins to brown. Place in a large bowl.
3. Add potato, raisins, chicken, sage, salt, pepper, and paprika; mix well.
4. Heat remaining 1½ tsp. oil in skillet over medium heat.
5. Add apple mixture, pat into an even layer in pan; cook, without stirring, for 2 minutes.
6. Stir gently; cook an additional 2 minutes, or until it begins to brown. Serve immediately.
Hearty Chicken Sweet Potatoes Apples nutrition facts and meal plan portions

Monday, August 17, 2015

Italian Bean Burger Recipe

meatless monday recipe

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.
Beachbody Blog Calories in Italian Bean Burgers

Sunday, August 16, 2015

Make Your Own Almond Milk


Making your own almond milk is so easy and delicious! Plus, it doesn’t have any of the added sugars and artificial ingredients in many packaged almond milks.
Total Time: 9 hrs. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 9 servings, 1 cup each
4 cups raw almonds
Filtered water (for soaking almonds)
8 cups filtered water
1. Soak almonds overnight in water.
2. Rinse and drain almonds; discard soaking water.
3. Place almonds and 8 cups water in blender or food processor, in small batches if necessary; cover. Blend on highest speed for 1 to 2 minutes.
4. Strain almond milk through a fine mesh strainer or cheese cloth; discard solids.
5. Cover; refrigerate until cold. Can be stored, in refrigerator, for 3 to 4 days.
• Filtered water should be used instead of tap water as tap water will affect the flavor of the almond milk.
• Strained almond solids can be dried out in the oven at a low temperature (225° F) and used as almond flour in baking recipes.
• Almond milk can be flavored with pure vanilla extract and a small amount of honey if desired.

Saturday, August 8, 2015

Shaun T's CIZE

cize vs zumba

        What is CIZE?
  • CIZE brings the dance studio home with dance courses that help you master professionally choreographed routines, step-by-step
  • An alternative to getting fit for those who dislike the monotony of traditional forms of exercize such as weight work and cardio drills
  • A totally exhilarating way to scorch calories and burn fat

    Who should get CIZE?
  • Those who want to get in shape, but have fun doing it
  • Those who want a simple, no-pressure way to learn how to dance
  • People who have dance experience and want a fun, new way to challenge themselves and learn new moves
  • People who want to dance like their favorite pop culture icons and listen to today's hottest music
  • Families who want to get fit and have fun together learning dance moves

    What are the unique benefits?
  • CIZE helps you get fit in 4 weeks as you master professionally choreographed dance routines.
  • Forget squats, lunges, push-ups, and boring cardio. CIZE is a thrilling and fun alternative to traditional exercise!
  • Shaun T breaks down the freshest choreography step-by-step, move-by-move so that by the end ANYONE can bust out an impressive dance routine.
  • You'll CIZE IT UP to the hottest music originally recorded by artists like Ariana Grande, Bruno Mars, Timbaland, Destiny's Child, and more!
  • You'll be so focused on mastering the moves and having fun that you'll forget you're getting a cardio, core, and strengthening workout the whole time! 

    How does CIZE work?
    CIZE breaks down the moves step-by-step as you go, so you can learn them, repeat them, create a sequence, and bust out a full routine to songs from the CIZE playlist. You won't stop moving to the beat and will get a killer cardio, core and strength workout—all at once!

    What’s included?
    • 6 dance courses on 3 DVDs to help you learn to dance while you get in incredible shape!
    • Get Started Guide that tells you everything you need to know to get started right, how to accurately track your body transformation, earn FREE CIZE socks, and what to do to get your best results.
    • EAT UP! Guide with a simple-to-follow meal plan that lets you eat the foods you like in the proper portions to help you achieve maximum health, energy, and weight loss.
    • Weekend Survival Guide that gives you the tools to stay on track, even when you're eating out! Learn the DO's and DON'Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
    • Beginner Calendar where you can rate your dance skills and track your progress!
    • Advanced Calendar shows you which dance workout to do each day to lose weight and get your sexy
      dancer's body faster!
    • Plus 1 FREE bonus workout:
    • 8 Count Abs: Strong abs and core are at the heart of every great dancer—and sexy body! You'll find this ab-targeting sequence at the end of each disc. Work your abs on the floor, then end the 8 minutes Cizing It Up with an ab sequence choreographed to the song HEADSPRUNG, originally recorded by LL Cool J.

    EXCLUSIVE! Order HERE & get the FREE bonus workout, Hold Your Own!
    Want to impress your friends at a wedding, party, or just your next night out? With Hold Your Own, we teach you a few go-to moves that'll make their jaws drop!

    Can I stream my CIZE courses?
    Yes! If you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for "Purchased Programs" in Beachbody On Demand to access CIZE.” 

Last month, I had the privilege of getting CIZE certified WITH Shaun T! Here is the dance we learned, how awesome is that?! We straight up looked like professional back-up dancers lol We were the very FIRST group to get certified! It was so much fun! The course was 8 hrs long. I ended up burning 2,400 calories that day. 

cize shaun t

Friday, August 7, 2015

Do You Need A Boost?

What are Shakeology Boosts?
Shakeology Boosts are the easiest way to customize Shakeology to your unique needs. When you boost your shakes, you boost your health!
  • Focused Energy Boost energizes your day the healthy way. It also supports mental clarity, alertness, and focus to help you be more productive.
  • Power Greens Boost fuels your body with a full serving of nutrient-dense green veggies and exotic greens while helping support the body's acid/alkaline balance.
  • Digestive Health Boost helps improve irregularity, support digestive health, and helps keep you feeling full longer with its potent blend of 7 g of soluble AND insoluble fiber. 

Shakeology boost

shakeology boost

shakeology boost

  1. What are the unique benefits of each boost?
    Focused Energy Boost:
    This awesome boost is designed to give you a wholesome boost of energy—both for your mind and body. Not only will it help you feel more energized, it also supports mental clarity, alertness, and focus to help you be more productive. Plus, this boost contains NO chemicals, artificial colors, flavors, sweeteners, or preservatives that could compromise your health.
    Why do I need Focused Energy Boost in addition to Shakeology?
    While Shakeology is an incredible daily dose of dense nutrition, there are those days when you simply need a little something extra. So when you're challenged for energy, or need some help being more productive, supercharge yourself with Focused Energy Boost. You can also use this boost to reduce or replace your daily coffee habit.

    Power Greens Boost:
    Power Greens Boost is a convenient way to get a full serving of nutrient-dense green vegetables,
    like kale and spinach, that feed your body more of what it's not getting from the average vegetable- challenged diet. This boost also helps support the body's acid/alkaline balance. It doesn't matter how
    many greens you currently eat; your body can always benefit from more.
    Why do I need Power Greens Boost in addition to Shakeology?
    Even though Shakeology is packed with superfoods, the reality is, you can never get enough greens. Maybe you're a veggie hater. Maybe you're on-the-go and the menu options are vegetable-challenged. Or maybe you're a firm believer that more is better. Regardless, the bottom line is, when it comes to greens, more is better.

    Digestive Health Boost:
    Did you know the average American gets less than half of the Daily Recommended amount of fiber? Now you can get over half of your daily recommended amount of fiber when you add this boost to Chocolate Shakeology.* Digestive Health Boost supplies your body with a potent blend (7 grams) of both soluble AND insoluble fiber, setting this formula apart from typical fiber supplements that only contain soluble fiber.
    Why do I need Digestive Health Boost in addition to Shakeology?
    Depending on your changing lifestyle and specific dietary needs (whether you have digestive issues or if you temporarily clogged your system with junk food), there are those times when your body calls for a little more help in the digestion department. So when you're experiencing irregularity or digestive discomfort, this boost may help alleviate those uncomfortable symptoms while getting you back to feeling like yourself as quickly as possible.

    What makes our Boosts better than others?
    Focused Energy Boost is better than other energy products because:
    • Focused Energy Boost naturally boosts your energy, focus, and mental clarity with ginseng and 100 mg of natural caffeine from guarana and green tea.
    • It's packed with adaptogens to help support the body in times of stress, as well as antioxidants that may help fight free radical damage.
    • There are no artificial colors, flavors, sweeteners, or preservatives in this boost.
      Power Greens Boost is better than other greens products because:
    • While other green boosts contain small doses of numerous ingredients, Power Greens Boost is packed with a potent dose of green superfoods that contain vitamins, minerals, and vital phytonutrients.
    • There are absolutely NO artificial colors, flavors, sweeteners, or preservatives in our boost.
    • Our unique formula helps support the body's acid/alkaline balance.
      Digestive Health Boost is better than other fiber products because:
      • While most other products on the market only contain soluble fiber, Digestive Health Boost contains BOTH soluble and insoluble fiber—which are both equally important to our digestive health. 

      As for me personally using it?
      Yup, I've officially replaced my morning coffee with Focused Energy! For those who know me and my absolute love of coffee, y'all know this is BIG for me lol 
      Side effects of my autoimmune thyroid issues are getting BETTER so I'm sold. My brain fog from thyroid issues is lifting (HUGE step for me) I'm remembering better. I'm having less "squirrel" moments. And the big thing for me is I'm not crashing in the afternoon from pure exhaustion, I'm actually good to go all day long. I actually feel well rested and refreshed. I skipped a couple of days and I was able to tell. No more skipping for me. This is the real deal!!

      Hashimoto's hypothyroid autoimmune

Wednesday, August 5, 2015

Healthy Breakfast In Under 5 Minutes

Crunched for time in the mornings? Think you JUST don't have time for a breakfast, much less a healthy one? Think again! On my busy days, I either whip up a Shakeology or make an omelet in my cute lil gadget. I picked it up at the grocery store for a few bucks, I'm sure you can find one on Amazon.
21 day fix meal

Step 1: Whisk 1-3 eggs in a cup.

Step 2: Pour half the eggs into each side of the cooker and leave open. Microwave 1-1.5 minutes. {For 2 eggs, 1 minute. 1 egg, 30 seconds}

Step 3: Take out of microwave and let set. Prepare your omelet filling (meats, cheeses, veggies). Add filling to one side, close cooker and microwave again. 1 minute for 3 eggs. Reduce time for 1-2 eggs.

Step 4: Carefully remove, open your cooker and your omelet will come right out. NO sticking :) Eat and enjoy your protein packed breakfast!

I put spinach in mine with a side of fresh made guacamole and sliced organic strawberries! Filling, delicious, and healthy!

NOTES: For those that follow the 21 Day Fix meal plan here are your container usages for this meal: 1/2 Green, 1 Blue, 1/2 Purple, and 1 Red!

Tuesday, August 4, 2015

21 Day Fix Approved Snacks

Three delicious recipes from the new Fixate cookbook! Get your copy HERE!

21 day fix recipes

Serves: 16 (1 protein ball each)
Prep time: 20 min.
Cooking time: none
Containers: 1/2 Yellow, 1/2 tsp

Ingredients: 1 cup pitted dates
                    1/2 cup warm water
                    1/2 cup raw pecan halves or pecans
                    1/3 cup canned pumpkin puree
                    1/4 cup unsweetened coconut flakes, reserve small amount for garnish
                    1 tsp. pure hazelnut extract (or pure maple extract)
                    1 tsp. pure maple syrup
                    2 tsp. pumpkin pie spice
                    1 pinch sea salt (or Himalayan salt)

Directions: 1. Place dates in a medium bowl; cover with water. Let soak 10 min. Drain. Set aside.
                   2. Place pecans in food processor; pulse until finely ground.
                   3. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse
                       until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 min. 
                   4. Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut if desired.
                   5. Store, refrigerated, in airtight container.

21 day fix recipe

Serves: 4
Prep time: 15 min.
Cooking time: 2 hrs
Containers: 1 Green, 1/2 tsp

Ingredients: 2 large zucchini, very thinly sliced
                    1 tbsp olive oil
                    1/2 tsp sea salt (or Himalayan salt)

Directions: 1. Preheat oven to 225 degrees F
                   2. Place zucchini slices in one layer between paper towels to help draw out liquid.
                   3. Line 2 large baking sheets with parchment paper.
                   4. Place zucchini slices on prepared baking sheets.
                   5. Brush zucchini with oil; sprinkle with salt. 
                   6. Bake for 2 hrs, or until golden brown and crispy.
                   7. Cool before serving

21 day fix recipe

Serves: 4
Prep time: 10 min.
Cooking time: 3 hrs
Containers: 1/2 Yellow, 1/2 tsp

Ingredients: 2 medium sweet potatoes, peeled, very thinly sliced
                    2 tsp extra virgin organic coconut oil (or olive oil) melted
                    1/4 tsp sea salt (or Himalayan salt)

Directions: 1. Preheat oven to 200 degrees F
                   2. Line 2 large baking sheets with parchment paper.
                   3. Place sweet potatoes on baking sheets in a single layer.
                   4. Brush with oil, sprinkle with salt.
                   5. Bake for 2-3 hrs, or until crisp
                   6. Cool and serve.

Why you should take detox baths

A detox bath is one of the easiest healing therapies we can do to facilitate our body’s natural detoxification system. In this day and age, our bodies are subject to more toxins than ever. Toxins are in the air we breathe, the food we eat, the medications we take and in the water we drink. Toxins cause irritation, harm and destruction in the body if left unchecked.
Detoxification is the body’s way of removing and metabolizing these dangerous compounds. It is a process the body does naturally without us even knowing it. 
A detox bath encourages the body to efficiently flush out toxins.
Our toxic burden is a result of the toxins we are exposed to and our body’s ability to naturally detox. The more toxins we are exposed to, the harder the body has to work at eliminating these toxins.
The list of toxins that could potentially harm our bodies is almost endless; many start their day with a hot shower, the water is contaminated with pollutants, the soap and shampoo is full of chemicals, the toothpaste has fluoride, from there we may have breakfast where the food has been treated with pesticides or even genetically modified.
We haven’t even left our house, yet we have been exposed to toxins that can potentially cause ill-health.
Even more alarming is our exposure to toxic substances is on the rise:
  • 2,100 toxins, including pesticides, herbicides, PCBs, and medications have been found in our water supply
  • 80,000 metric tons of carcinogens are released into the air annually in North America
  • Over 80% of food have genetically modified ingredients
  • The EPA estimates the average US citizen has residues from over 400 toxic compounds in their body
  • 82,000 chemicals are in use today in the US, but only a fourth have ever been tested for toxicity
While it is impossible to abolish our exposure to all toxins, we can reduce unnecessary exposure, as well as improve our body’s efficiency and ability to eliminate them.
Taking a detox bath, not only boosts our health and well-being, but it also strengthens our immune system and prevents disease.
When metabolic waste from toxins builds up in our body, we get sick. Functional medicine expert, Dr. Mark Hyman, puts it this way, “problems with detoxification is one root of illness. If you feel lousy, it’s likely you’re toxic.”
It is important to enhance our body’s ability to detoxify and get rid of the waste, meanwhile minimizing our exposure to toxins. This is imperative for excellent health, as many of today’s modern diseases are related to toxicity.
The liver removes toxins and metabolic waste from the body by converting them to water-soluble compounds.
Once water-soluble they can be eliminated from the body through urine. Some waste products are not water-soluble and are transformed by the liver and excreted in the bile. The bile is then transported to the intestines where it exits the body through our bowels.
Toxins not eliminated or completely removed by either of these processes may be eliminated through our skin via our sweat.
detox bath is one of the easiest healing therapies that can be done to facilitate and enhance our body’s natural detoxification process.
Typically, a detox bath is made with Epsom salt also known as magnesium sulfate, which not only draws out toxins, but has health benefits of its own:
  • Ease stress and improves sleep and concentration
  • Help muscles and nerves function properly
  • Regulate activity of 325+ enzymes
  • Help prevent artery hardening and blood clots
  • Make insulin more effective
  • Reduce inflammation to relieve pain and muscle cramps
  • Improve oxygen use
  • Flush toxins
  • Improve absorption of nutrients
  • Help form joint proteins, brain tissue and mucin proteins
  • Help prevent or ease migraine headaches

How to Draw a Detox Bath

1. Add 5-10 drops essential oil (I love lavender) to 2 cups Epsom salt, then add to a standard tub full of water.
2. Ideally, you want the water quite hot as we are looking to create a nice sweat.
3. If your bath water is not filtered, add 1 cup of baking soda as this helps neutralize the chemicals, primarily chlorine, as well as increase mineral absorption.
4. Immerse yourself in the water, all the way up to your neck. You want as much of your body underwater as you can. Close your eyes, do some breathing exercises and soak for at least 20 minutes.
5. Once you are done soaking, rise out of the tub very slowly and cautiously. You may feel a little dizzy and light-headed, this will go away as you shower off quickly in cool water.
6. It is important not to use harsh soaps or shampoos as your pores are open and will just absorb the chemicals found in those products.
7. Once dry you can apply a natural moisturizer like body butter, shea butter or coconut oil and some aluminum-free deodorant, but again no lotions with perfumes, dyes or chemicals.
8. Do not eat immediately before or after taking a detox bath.
9. Instead hydrate yourself with filtered water before and after.
10. Allow time after your bath to rest and rejuvenate.

Killer Leg and Booty Workout

Killer leg and booty workout you can do at home, no gym required! If you don't know a move simple check it out on Google or Youtube. Remember, proper form is most important! Quality over quantity in any workout!

tone tighten build a booty

Monday, August 3, 2015

Beachbody Performance Line

1. ENERGIZE Pre-Workout: Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.

2. HYDRATE During-Working: Supports hydration during exercise, replaces electrolytes lose during execs, fuels working muscles, and improves endurance.

3. RECOVER Post-Workout: Speeds muscle recovery, promotes lean muscle synthesis, combats exercise induced muscle soreness, and improves muscle strength recovery.

4. RECHARGE Nighttime: Suppors overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

5. CREATINE: This add on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

They can be bundled in a kit: Ultimate Performance Pack
                                                Advanced Performance Pack
                                                Performance Stack
Or combined with Beachbody on Demand (all workouts streamed online): Click here for the DISCOUNT KIT

All supplements were designed by Harvard trained scientists and are based on cutting edge sports science, exercise physiology, and nutrition research. They are also plant based nutrients with NO artificial colors, flavors, sweeteners, or preservatives. How awesome is that?!

where to buy

UPDATE: My personal thoughts on the new line after 2 weeks of use

Energize: I think it's tasty, not too tart like our E&E is. I do not get jittery or have a racing heart. Instead I just FEEL SO GOOD! Like I'm ready to roll and conquer any workout. I love it! I never want to run out of this!

Hydrate: Taste is ok, it's a mild citrus flavor, not very strong in taste. It beats the taste of plain ol water ;) Plus I know it's hydrating my muscles properly so I'll continue to use it.

Recover: This is my most favorite purely for the taste lol What can I say, I love chocolate. But after 2 weeks of doing Body Beast and using this line, I can definitely vouch I'm not waking up as sore as I have before these supplements. This is mixed with just water and it's so yummy. No chalkiness or after taste.

Recharge: This one is ok in water but even better in a glass of almond milk! It's a subtle vanilla flavor. 

Creatine: I'm not taking it (yet) so I have nothing personal to say on it. 

Overall, I'm happy with the line. I am feeling better, more energized and refreshed in the mornings, not feeling so sore (which is amazing to me) I'm going to finish up the containers and I'll report back. 

21 Day Fix Meal Plan plus the new Beachbody Performance Line

eat clean diet Beachbody Performance Line

Upon Waking: 1 scoop Focused Energy & 1 scoop chocolate Shakeology blended with water & ice. This has replaced my morning coffee. The Focused Energy is really helping lift my "fog" from Hashimotos.
Meal 1 (Breakfast): ½ cup overnight old-fashioned oats with ½ cup unsweetened almond milk and mixed berries, 2 tsp. almond butter or 1 Tbsp. cocoa powder (2 yellow, 1 purple, 2 tsp.)
Meal 2 (Snack): Salad of cucumber and red bell pepper, 8 egg whites scrambled (not shown), half banana (not shown) (1 green, 1 red, 1 purple)
Meal 3 (Lunch M/W/F): Mason jar salad with hard-boiled eggs, cherry tomatoes, red onion, corn, mixed greens, and mustard vinaigrette, and an apple (1 red, 1 green, 1 orange, 1 purple, 1 yellow)
Meal 3 (Lunch T/Th): Mason jar salad with shrimp, arugula, tomatoes, cucumber, red bell peppers, mango, edamame, and balsamic dressing (1 red, 1 green, 1 orange, 1 purple, 1 yellow)
Pre-workout: 1 scoop Beachbody Performance Energize with water
During workout: 1 scoop Beachbody Performance Hydrate with water
Post-workout: 1 scoop Beachbody Performance Chocolate Recover blended with ice and water
Meal 5 (Dinner M/W/F): Baked chicken with a side of mixed veggies with 2 tsp. olive oil and a 1/4 avocado (not shown) (1 red, 2 green, 1 blue, 2 tsp.)
Meal 5 (Dinner T/Th): Baked salmon with bell pepper, cucumber salad in 2 tsp. olive oil and 1/4 avocado (not shown) (1 red, 2 green, 1 blue, 2 tsp.)
Night-Time: 1 scoop Beachbody Performance Recharge blended with ice and water

What is the Performance Line? Click here to see more details!
Digestive Healthy

Beachbody performance line supplements

Grocery List
1 carton strawberries
1 carton blueberries
1 carton blackberries
3 large bananas
3 apples
1 mango
2 cartons cherry tomatoes
1 red onion
4 red bell peppers
4 yellow bell peppers
1 bag mixed greens
1 bag arugula
3 large cucumbers
1 carton shelled edamame
1 bag broccoli and cauliflower mix
¾ lb. chicken
½ lb. salmon
½ lb. shrimp
½ dozen eggs
4 cartons egg whites
2 cartons unsweetened almond milk
Old-fashioned rolled oats
almond butter
unsweetened cocoa powder
olive oil
balsamic vinegar
Dijon mustard
Beachbody Performance Energize
Beachbody Performance Hydrate
Beachbody Performance Recover
Beachbody Performance Recharge

*NOTE~ if you would like to get the performance line in a discounted bundle, go HERE!