What is a Beachbody Coach?

Beachbody Coaches come from all walks of life....young, old, doctors, lawyers, students, stay at home moms/dads, musicians, actors, military....as long as you enjoy helping others, then you can join us! This short clip sums up what we are about nicely! Take a peek and see if it's something for you or someone you know.



YES! I WANT TO BE A COACH!

5 Low Carb, High Protein Breakfast Ideas

1. Low Carb Pancakes

NOTES

These pancakes have almost no sugar, so serve with Greek yogurt, fresh fruit, or your favorite maple syrup if you'd like to sweeten them.

INGREDIENTS

3 cups almond meal
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk, light coconut milk, or milk
2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, melted

DIRECTIONS

1. In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.
2. In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
3. Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
4. Lightly oil a skillet and heat over medium heat. Pour 1/4 cup batter onto the skillet. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
5. Serve with desired toppings. Makes 14, 4 inch pancakes.

2. Yogurt-Filled Cantaloupe

INGREDIENTS

1/2 cantaloupe
6 ounces nonfat Greek yogurt
1 tablespoon fresh raspberries
1 tablespoon fresh blueberries
1 teaspoon raw pepita seeds

DIRECTIONS

1. Scoop out seeds from the center of your half cantaloupe.
2. Fill the hole with six ounces of nonfat Greek yogurt.
3. Add berries to the yogurt and sprinkle with pepita seeds.
4. Use a spoon to scoop bites right out of the cantaloupe peel!

3. Turkey Sausage Muffins

INGREDIENTS

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt

For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

DIRECTIONS

1. Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
3. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
4. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
5. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
6. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
7. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

4. Quinoa Egg Bake

INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon chopped garlic
1 teaspoon chopped thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded Romano or Parmesan cheese

DIRECTIONS

Preheat oven to 350°F. Grease an 8-inch x 8-inch glass or metal baking dish with butter; set aside.

1. Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
2. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
3. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
4. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
5. Set aside to let cool briefly, then slice and serve.
6. Serves 6.

1. 5. Baked Egg in Avocado

2. NOTES

   This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

   INGREDIENTS

   2 ripe avocados
   4 fresh eggs
   1/8 teaspoon pepper
   1 tablespoon chopped chives

   DIRECTIONS

   1. Preheat the oven to 425 degrees.
   2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
   3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
   4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
   5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
   6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

   
   

   

   
   

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Lower Body Workout

Who says you need a gym to get in a good leg workout? Here's one move that will work the back of your legs, glutes, & lower back! All you need is a large exercise ball. Place elbows on the floor and slowly lift your legs. For extra burn, once you lift legs, hold and squeeze for several seconds then slowly lower legs {don't touch the floor} Repeat for 3 circuits of 20 reps! You'll feel this one the next day for sure!

Coconut Milk Fudgesicles

Serves: 8

Ingredients

• 1 13 ounce can organic coconut milk
• ⅓ cup dark baking cocoa
• 2 tablespoons honey [or 4 tablespoons maple syrup]
• 1 teaspoon pure vanilla
• pinch of kosher salt

Instructions

1. Place all ingredients in the blender and blend on high speed about 60 seconds, until completely blended.
2. For extra creaminess, let the mixture sit for 30 minutes to completely hydrate the cocoa, then give it another whiz on high speed. {this is optional, if you are in a hurry}
3. Divide the mixture evenly in popsicle molds, and freeze for 3 to 4 hours before serving
4. Enjoy your delicious treat!

How to Pack a Healthy Lunch

With school starting back up, I wanted to share some quick ideas on how to pack a healthy lunch. I know Lunchables seem so innocent and awesome, but please, read the label and steer clear! It's full of chemicals and processed crap your kids don't need nor deserve. Save money by skipping those and packing your own lunch where you KNOW the ingredients your child is consuming!

Here is a starting list of healthy foods that kids will love. Get creative and have fun. Extra brownie points for adding in a sweet love note :)

Kale Salad

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. unfiltered raw cider vinegar
2 Tbsp. fresh lemon juice
1 tsp. pure maple syrup
2 tsp. grated fresh ginger
1 pinch Himalayan salt (or sea salt)
2 cups chopped kale
½ cup chopped cauliflower
½ cup chopped broccoli
½ cup chopped cabbage
½ cup chopped fresh cilantro
Preparation:
1. Combine oil, vinegar, lemon juice, maple syrup, ginger, and salt in a small bowl; whisk to blend. Set aside.
2. Combine kale, cauliflower, broccoli, cabbage, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):

Calories: 215

Fat: 10 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 361 mg

Carbohydrate: 29 g

Fiber: 6 g

Sugar: 8 g

Protein: 8 g

P90X/P90X2 Portions (per serving)

2 vegetables

½ fat

1 condiment

P90X3 Portions (per serving)

2 carbs

1½ fat

Body Beast Portions (per serving)

3 vegetables

1 liquid carb

1½ fat

21 Day Fix Portions (per serving)

2 green containers

½ yellow container

1 blue/orange container

DIY Coffee Creamers

If you start your morning with a cup of coffee, beware of non-dairy coffee creamers – especially the powdered, flavored varieties. These imposters contain no nutritional value, and are filled with toxic additives. They often – ironically – contain dairy by-products and are frequently filled with processed chemicals, hydrogenated oils and artificial flavorings, consequently transforming your daily wake-up drink into a potential heart attack in a mug.
They contain cheaper and more easily-dissolved alternatives, including chemical sweeteners, processed oils and stabilizers, with no real cream to be found. Instead, the creamy texture and flavor is provided by processed vegetable oils.

While powdered coffee creamers are labeled as ‘non-dairy,’ if you have milk allergy or are vegan, be sure to steer clear. These products are free of lactose, but still often contain casein, a dairy-derived product that may trigger a reaction in those sensitive to milk.

Non-dairy creamers may also contain sodium caseinate, a chemically-altered and extruded form of casein, which in its final form is not even considered a dairy product by the FDA due to the sheer amount of chemicals used.

Powdered non-dairy coffee creamers frequently contain hydrogenated or partially hydrogenated oils, or, as they are more commonly known, trans fats. Some brands contain up to one gram per tablespoon. Hydrogenated oils are created by adding chemicals agents, sometimes metals such as platinum and nickel, to pressurized and already-processed oils to further alter their molecular structure.

Instead of sugar, many non-dairy creamers contain corn syrup or corn syrup solids. Corn syrup solids are produced when corn starch is bathed in hydrochloric acid. For those unfamiliar, hydrochloric acid is an industrial chemical solution with highly corrosive properties that is also used in the manufacturing of plastics. Additionally, the corn itself is often derived from GMO varieties, adding all of the risk factors associated with GMO’s to the toxic brew.

If these facts aren’t already scary enough, these imposter creamers often use sodium aluminosilicate as an anti-caking agent. The aluminum in this chemical compound has been linked to cell damage, bone disorders, Alzheimer’s disease and organ damage.

Furthermore, the popular television show Mythbusters proved that sodium aluminosilicate is flammable when dispersed. Since when are metals and flammables acceptable in our beverages?

The liquid creamers like in the picture below also contain many chemicals and are just as bad for you.
So, in the face of toxic creamers, what’s a coffee lover to do besides drinking it black? The answer is simple: Make your own! It not only saves you money but you will know what exactly is going into your body! There are many ways to make your own, here are some recipes....

Coconut Coffee Creamer
1 can of full fat coconut milk (Golden Star is a good, clean brand)
1/4 c. almond milk (optional)
1 shake of cinnamon, pumpkin pie spice, or spice of your choice
1 shake of sea salt
1/2 tsp vanilla extract

1. Blend all ingredients in a blender, vitamix, or magic bullet. I also use my hand blender with the whisk attachment.
2. Serve with coffee and store in the fridge

French Vanilla Creamer

 

14oz sweetened condensed milk

14oz milk (whole, lowfat, or skim – doesn’t matter)

2 teaspoons vanilla extract OR Vanilla Coffee Syrup for a stronger flavor

1 large mason jar, or other container of your choice

2 teaspoons vanilla extract OR Vanilla Coffee Syrup OR vanilla bean paste

 

1. Pour all of the ingredients into your mason jar. Screw the lid on tightly, and shake vigorously for a few minutes until well combined.

*To Make it creamier, substitute the milk for heavy cream

**I use the milk/cream that I use expiration date as a guide to how long my homemade creamer is good for

 

Use the French Vanilla as a base and add additional ingredients to make new flavors. These are from MrsHappyHomemaker.com

 

Chocolate

• 2-3 tablespoons chocolate syrup
• (1 tsp vanilla extract, optional)

Chocolate Almond

• 1 tablespoon cocoa powder 
• 1 teaspoon almond extract

Strudel

• 1 tablespoon cinnamon
• 1 teaspoon vanilla extract
• 1 teaspoon almond extract

Vanilla Caramel

• 2 tablespoons  caramel ice cream topping
• 2 teaspoons vanilla extract

Chocolate Raspberry

• 2 teaspoons cocoa powder
• 2 tablespoons raspberry syrup

Irish Cream

• 2 tablespoons chocolate syrup
• 1 teaspoon instant coffee
• 1-2 teaspoons vanilla extract
• 1 teaspoon almond extract

Coconut

• 2 teaspoons coconut extract

Samoa (like the Girl Scout Cookies)

• 2 teaspoons coconut extract (or sub coconut milk or cream of coconut, heated & strained, for the milk/cream)
• 2 tablespoons chocolate syrup
• 2 tablespoons caramel ice cream topping

Peppermint Patty

• 2 tablespoons chocolate syrup
• 1 teaspoon peppermint extract

Cinnamon Vanilla

• 2 teaspoons cinnamon
• 2 teaspoons vanilla extract

Pumpkin Spice

• 3 tablespoons pureed pumpkin
• 1 teaspoon pumpkin pie spice
• 4 tablespoons maple syrup
• 1 teaspoon vanilla extract

Honey Vanilla

• 1/4 cup honey
• 2 teaspoons vanilla extract

Almond Joy

• 1-2 teaspoons coconut extract (or sub coconut milk or cream of coconut if you heat it first, strained, in place of the milk & extract)
• 1 teaspoon almond extract
• 2 tablespoons chocolate syrup

Sweet Cream

• Use 1 3/4 cups of heavy cream instead of the milk in the base recipe
• 2 teaspoons vanilla extract OR the inside of a vanilla bean, scraped
• 1 teaspoon almond extract

Chocolate Orange

• 2 tablespoons chocolate syrup
• 1-2 teaspoons orange extract

Hazelnut

• 2 teaspoons hazelnut extract

Chocolate Hazelnut

• 2 tablespoons chocolate syrup
• 2 teaspoons hazelnut extract

Cinnamon Cake

• 2 teaspoons cinnamon
• 2 teaspoons vanilla extract

Salted Caramel

• 2-3 tablespoons caramel ice cream topping
• 1/2 teaspoon salt

Eggnog

• replace milk in base recipe with equal amount of heavy cream
• 1 teaspoons vanilla extract
• 2 teaspoons rum extract
• 1 teaspoon ground nutmeg

Toasted Almond

• 2 teaspoons almond extract

Directions & Tips:
In all these recipes, anything that has a dry or thick ingredient (like cinnamon, honey, etc..) should be heated up with a small amount of your milk/cream from the base recipe so it can dissolve properly. You don’t want grainy creamer! Next, add the rest of the milk/cream along with the sweetened condensed milk.
If you want them really creamy, just use heavy cream instead of milk in your base recipe. Of course that makes the fat content go up so be careful if you are watching your intake.
You stick a piece of tape on my mason jar lid with the expiration date from the milk used & have this as a guideline as to when the creamer should be used by.
Have fun experimenting to create your own favorite natural made creamer :)