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FOODIE FRIDAY! :-) I love foodie friday! Because...well I love food!

Sometimes you just get an inkling some Asian style good eats! But, as we all know, Asian style usually calls for lots of oil, lots of carbs, and generally not the healthiest thing in the world!

I don't know about you, but I never want to sacrifice my love of Asian food!

So...that's when tons of healthy substitutions and swaps come into play!

I have  recently discovered the amazing-ness that is cauliflower as rice! There's so many amazing cauliflower rice recipes - cilantro-lime, Cauliflower Rice Lettuce Wraps, and of course this new one...

Cauliflower Fried Rice! I found this recipe originally from The Recipe Critic!

As for the protein part of this week's MOTW (because I've gotta have me some protein in my life lol)...Asian Meatballs! This recipe I found on Get Fit with Nikki for Asian meatballs!

What do you need to buy?

 For Cauliflower Fried Rice:

  • Head of cauliflower - $2.99
  • Mirepoix frozen vegetbale mix (Carrots, Celery, Onions) - $1.00
  • Eggs - $1.49
  • 2 bundles of Green Onions - $1.38
For Asian Meatballs:
  • 2lbs of ground turkey (I bought 4 because it was cheaper) - $8.99
Things I already had...
  • Sesame/Vegetable Oil
  • Soy Sauce
  • Powdered Ginger
  • Garlic Powder
Total budget (without counting the things I already had!) - $15.85

Directions:

For Cauliflower Rice:
  • Start with prepping the cauliflower rice
    • Cut up the cauliflower head into smaller florets
    • Place into a food processor
    • Process until the cauliflower achieves a rice-like texture and size
  • Now, the vegetables!
    • Empty the entire bag of frozen vegetables into a wok or large saucepan over medium to medium-high heat
    • Cook vegetables until softened
    • Beat 2 eggs lightly
    • Push vegetables to the side in sautee pan and add eggs
    • Scramble the eggs until fully cooked through
    • Once cooked, mix eggs and vegetables together
    • Add Cauliflower rice and soy sauce (to taste)
    • Sautee until rice begins to brown slightly

For Asian Meatballs:
  • SUPER EASY! 
    • Preheat oven to 375 degrees
    • Chop up one of the bundles of green onions
    • In a large bowl, use your hands to mix the green onions, garlic powder, powdered ginger and soy sauce into half (2 pounds) of the ground turkey
      • I'm not giving you specific amounts here because the amounts that you use will be fully dependent upon your taste and how much garlic, ginger, or soy flavor you want!
    • Once you've mixed all the ingredients in, start breaking the ground turkey into 24 meatballs...you may even be able to get 28 out of it depending upon how large you would like your meatballs to be!
    • Once you've rolled out your meatballs, place them on a greased baking sheet
    • Bake for 25 minutes

As for your 21 day fix portions...the rice is ALL veggies! So you can do as many green containers of cauliflower rice as you would like! For the meatballs, 5-6 of them should fit within your red container!  Therefore, each serving (depending on how many servings you want) will be 1-2 greens and 1 red! 

As shown, I love to pare this with a kale salad! The image on the top of the page is 1 green of kale salad, 1 green of cauliflower rice, 1 red of meatballs! Such an amazing and fulfilling dinner!

That's it! Enjoy!

There's just something about finding a recipe like this that is just delicious, and so chock full of veggies that you don't feel guilty at all when you eat it!

Paleo Phad Thai is like that.
Butternut Squash, Spring Greens Salad was like that.

I've found a lot of recipes like that lately!

This is one is a winner too! I got home one night from work and was SO hungry so I literally piled a plate SO high with this delicious mix and there really is NO feeling bad about that!

So many nutrients!

So many delicious whole foods!

What's not to LOVE?

 Firstly,  I have to give credit where credit is due! This delicious recipe was originally found on the Roasted Root! I personally tweaked the recipe a little bit to simplify it, AND because I'm obsessed with sriracha I added that too to give it a little extra punch!

A lot of what I modified in this was just simplifying! You may disagree with this, but hear me out! I'm a grad student. You know this. I don't have the budget to have obscure ingredients like grapeseed oil, Portobello mushrooms (okay - not obscure, but more expensive $$), kosher salt, or cayenne pepper (see Portobello mushrooms haha)! Heck, even having fresh garlic is a bit of a stretch for me on occasion because it seems like an extravagance!

I lean heavily on spices in recipes because they LAST! They never go bad! I can get garlic or chili powder at the store and they'll last me for 6 months to a year! So that primarily how I modified this recipe.

What you'll need:

  • Medium spaghetti-squash
  • Olive oil, 2T
  • Garlic or garlic powder
  • Mushrooms (Portobello if possible) - 3 cups, chopped
  • 2 teaspoons of italian spices
  • Chicken - I used 3-5 chicken tenders
  • Kale - original recipe calls for 4 cups
    • I just cut up a bundle of kale without measuring
  • Zest of 1 lemon
  • Salt, 1/4 teaspoon or to taste
  • Sriracha
Directions:
  • Preheat oven to 375 degrees. Use a knife to put holes in spaghetti squash and bake for 40-60 minutes. Then set aside until you're ready to use it!
  • In a medium skillet, add the oil and heat to medium. 
  • Add the garlic or a few shakes of garlic powder, and the mushrooms. Saute for 5 minutes until the mushrooms just start to soften and brown.
  • Add the chicken tenders. Cook for 1-2 minutes and then add chopped kale leaves. Add the Italian seasoning to taste!
  • Continue cooking for about 5 minutes more. Kale leaves will start to wilt and chicken should cook through.
  • Add the lemon zest (and juice if you'd like!!), and salt! Stir and cook for a minute or so longer. Remove from heat.
  • Use a fork to remove spaghetti squash from shell and place them in a serving bowl.
  • Add the chicken, mushroom, kale mixture to the serving bowl and toss everything together.
  • Before eating, top with sriracha, and ENJOY!
Though I don't know the specific measurements - I do know that this is 21 day fix approved! I would guess 2-3 greens per serving, 1 red, and maybe 1 teaspoon for the oils and the sriracha! 

I hope you all like my version! Let me know what you think!

This one is my NEW favorite salad!

I wanted to make something super easy this week that helped me use up the butternut squash that I had bought and not used the week before. And I didn't want to have to cook much of anything!

So, this is one of those super easy go-to's that you should definitely keep on the back-burner in your recipe stash!

What I like about this recipe?

  • Primarily veggies, and let's face it - you can't go wrong with that! So many recipes I share or that I commonly eat have a huge starch component! What I love about this one is that you don't really HAVE to use the starch if you don't want to!
  • Super versatile - You can add what you do and do not want to this! If you don't like squash, substitute another veggie!
  • Minimal time and minimal cooking - I store bought or already had a lot of these staples. Yes, that adds to the cost, but it also adds to the ease of prep which us graduate students LOVE!
  • No dressing required - This is one of those salads that is so tastey in and of itself that you don't need dressing! And if you're on 21 day fix, that's a MUST because we only get one of those little orange containers!
  • GOAT CHEESE - I might be a little obsessed with goat cheese! But seriously the goat cheese in this recipe, MAKES IT! I promise you! It's incredible! Definitely don't leave it out!
Before, I get started, I have to give credit where credit is due! I originally modified this recipe from this Chili-Roasted Butternut Squash post on Kelly's Kitchen!

What you'll need:
  • 1 bag of frozen butternut squash OR one fresh butternut squash
    • I prefer the fresh variety because then your squash gets a nice texture to it!
  • Chili Powder
  • Cumin
  • Spring greens
  • Quinoa 
    • I pretty much always have pre-pared quinoa in my refrigerator! That way I can cook a big batch and then just add yellow 21 day fix containers of it to whatever I'm eating that day!
    • Optional: If you're not a fan of quinoa, you can use black beans!
  • Goat Cheese
  • Roast chicken - One of those prepared ones from the grocery store!
  • Extra Virgin Olive Oil (EVOO) for roasting the squash
Directions:
  • Finish roasting the chicken per package instructions.
  • Prepare quinoa, if not already prepared!
    • Use a 2:1 ratio of quinoa to water! Boil and then reduce heat to low, cooking until quinoa has absorbed all the water.
  • Prepare Butternut Squash
    • Preheat oven to 450 degrees!
    • If using frozen squash-no preparation needed!
    • If using fresh squash...Cut up the squash into cubes, discarding the seeds in the interior.
    • Toss prepared squash in 1 tbps EVOO, chili powder and cumin (to taste), and some kosher salt and pepper - I used about 3 tsp of both cumin and chili powder
    • Evenly distribute on a greased baking sheet
    • Bake for 20 minutes
  • Assembly
    • 1 green container of spring greens
    • Top with:
      • 1 green container of chili-roasted butternut squash
      • 1 yellow container of quinoa (or black beans if you went that route)
      • 1 red container of roasted chicken
      • 1 blue container of goat cheese
Voila!

That's it!

Super easy, delicious and 21 day fix approved! It's great for a quick-and-easy lunch as well as dinner!

21 Day Fix breakdown: 2 greens (for spring greens and butternut squash), 1 yellow (for quinoa/black beans), 1 blue (goat cheese), 1 tsp (for EVOO - or at least that's how I count the oils in this recipe because there's so little!)

ENJOY!

It's a (belated) #FoodieFriday post! Which means I gotta share something delicious and nutritious. So why not stay on the Shakeology train? Haha

A couple posts ago, I told you all about Shakeology and why I'm obsessed with it in "What is Shakeology? AND How is it different?". So, it only seems appropriate that I would do a Shakeology recipe share!

In that last post I told you all about the health benefits of shakeology and why it is beneficial to you from a health standpoint, and worth the cost you pay (which let's be real, is only the price of a latte! Prioritize!)

Today, I'm going to get into the fun part, and my favorite thing about Shakeology - the taste!

Shakeology comes in 4 different flavors - Chocolate, Vanilla, Strawberry and Greenberry! Though I definitely have my personal preferences, I've tried them all and they're ALL really tasty on their own with just some water/milk and ice!

But today, I want to share with you how we can get a little crazy with our Shakeology recipes, and have a whole lot of fun!

So let's go...flavor by flavor!

Probably my first Shakeology selfie for my challenge group! Enjoying the Supa Tropical!
Greenberry!

The absolute first Shakeology flavor I tried!! I don't know what inspired me. Maybe I just wanted to get a little crazy! Or probably because it was the flavor my coach was drinking when I signed up!

It's delicious! It tastes like a green tea frappucino in my opinion! Nom!

Greenberry definitely isn't for everyone, but I definitely have some AWESOME recipes that you should try!

Greenberry Coffee Kickstart
-1C of drip Coffee (at whatever strength you desire)-1/2 C of nut milk (I like Almond and coconut milk)-Handful of chopped spinach (You can use other greens if you wish, but I like spinach because it's softer and it blends well)-1 scoop of Greenberry Shakeology-1 tsp of PB2 powdered peanut butter-7-8 large ice cubesBlend and Enjoy!

Supa Tropical! ShakeO
-1C of almond/coconut blend
-1C of water
-1C of frozen mixed fruit (mine contained mangos, strawberries, pineapple and grapes)
-1 scoop of Greenberry Shakeology

FAVORITE! Or at least one of them! This CHAI TEA LATTE SHAKEOLOGY is a winner!
Vanilla!
Vanilla is an awesome shakeology flavor to start with! It's super versatile and really yummy! I have a ton of fun jazzing it up!

Here are some of my Vanilla absolute favorites!

**For a lot of these I make tea or some other hot drink. What I will usually do is I will heat the water and let the tea steep and then cool make down during the time that I'm working out! That way the tea is nice and strong and has cooled before I mix it into my Shakeology!**

Pumpkin Spice Latte Shakeology:
-12 oz of STRONG Pumpkin Spice tea-**Optional coffee if desired - I don't think this one needs it**-4-8 oz of almond milk-Scoop of VANILLA Shakeology
-4-8 oz of almond milk
-Scoop of VANILLA Shakeology
-Ice (as much as preferred) and blend

Chai Tea Latte Shakeology**One of my absolute favorites!!**
-12 oz of STRONG Chai Tea
-**Optional coffee if desired - I don't think this one needs it**
-4-8 oz of almond milk
-Scoop of VANILLA Shakeology
-4 ice cubes (or ice to taste)
BLEND AND ENJOY!!

Apple Pie Shakeology
-1C Apple Cider (make hot and let cool)
-1C Almond Milk
-1 scoop Vanilla Shakeology
-Couple shakes of Cinnamon
-4 ice cubes (or ice to taste)
BLEND AND ENJOY THE DELICIOUSNESS

 Strawberry Cheesecake Shakeology
-1/2C  almond milk
-1C water
-1 purple 21 day fix container of frozen strawberries (or just frozen berries if you're going for Berry Cheesecake)
-1 read 21 day fix container of greek yogurt
-1 scoop Vanilla Shakeology
- Ice if desired
BLEND AND ENJOYE!

Just a little recipe collage with some of my favorite recipes!
CHOCOLATE!
Oh chocolate chocolate chocolate....yummmmmmmmm

I'm telling you right now, I might be a little bit biased on this one. I'm a chocolate girl. I spend most of my time swapping between chocolate and vanilla because I love the versatility. But in my heart, I'll always be a chocolate lover. And these recipes are SUCH amazing treats! I legitimately feel like I'm cheating on my nutrition when I have one! They're THAT GOOD!

Peppermint Mocha Shakeology: **FAVORITE**
-1C STRONG Peppermint Tea
-1C almond milk or drip coffee (cooled) or both half and half
-1 scoop Chocolate Shakeology
-Ice to taste
BLEND!

Cinnamon Roll Shakeology: **FAVORITE**
-1C water
-1C Almond mlk
-1 scoop Chocolate Shakeology
-A little Vanilla extract
-Couple shakes of cinnamon
-Ice to taste
BLEND!

PB&J Shakeology:
-1C Almond Milk (chocolate if you have it...if not no biggie)
-1C water
-handful of frozen berries
-2T of PB2
-1 scoop shakeology
BLEND & ENJOY!

Mocha Frappuccino ShakeO:
-0.75C Almond Milk (or Almond-Coconut Milk Blend)
-1C Brewed Coffee (refrigerated or cooled)
-1 scoop Chocolate Shakeology
-Half a frozen banana **Optional, but does add a great creaminess to your smoothie**
-1tsp of PB2 powdered peanut butter
-Ice to taste
BLEND!

Chocolate Banana ShakeO
-1-2C Almond Milk or WATER
-1 scoop chocolate shakeology
-1/2-1 whole frozen banana
-1T PB2
-Ice to taste
BLEND!

 These all are delicious!! I hope you enjoy them!



Strawberry!
Similarly to greenberry, I found this one to be less versatile but still delicious! I don't have as many recipes with this one, but that's definitely not to say it's not yummy!

Berry Delicious ShakeO:
-1.5C of almond milk
-Handful of chopped greens
-1 scoop of Strawberry Shakeology
-a handful of frozen mixed berries - add more of these for a thicker, fruitier shake
-2-3 large ice cubes
Blend and Enjoy!

Tropical Strawberry ShakeO:
-1-2C of almond milk or WATER
-1 scoop Strawberry Shakeology
-1 frozen banana
-Ice to taste
BLEND! and Enjoy the simple yumminess!


I hope you got some fun recipes out of this! I have a blast making and thinking up NEW shakeology recipes! What's your favorite? If you've got a good one that I just HAVE to try, post below! I would love to check it out!

Have an awesome day!


It's Foodie Friday! And I've got an awesome recipe for you today! But first, a little story...



 I don't like cauliflower...

It's like one of those bad memories from when I was a kid.

Cooked, raw...I just don't like it. It's so BLAND!

 Well, we had a challenge in one of my challenge groups about a month ago where we were supposed to find a recipe that we thought might make us want to try a food that we don't like again. And if we were really feeling bold, to try that recipe out!

Obviously, my food of "choice" was cauliflower.

Yuck.

Anyways, the recipe hunt began...

For me, I knew that I needed a recipe where the cauliflower was as disguised as possible...maybe where the cauliflower was "pretending" to be something else.

Well, fortunately I found a couple that fit the bill!

Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce from Veggie & the Beast Feast

Cauliflower Pizza Crust which I've found featured in many places, but here is the link to Give Up the Gym.

Well, I decided to tackle the Cauliflower lettuce wraps first...I've been on an Asian food kick lately, and for some reason lettuce wraps of any form remind me of P.F. Changs. Am I alone in this?

What you need:

  • Onion & Pepper frozen veggie mix - 2 packages
  • 4 ounces of shiitake mushrooms, chopped
  • 1 lime
  • Soy sauce, reduced sodium preferably
  • 1 head of cauliflower
  • Iceberg or Bibb lettuce
  • Cilantro and chopped peanuts, optional, for topping
  • Chicken tenders, cooked - optional
  • Sriracha Peanut Sauce
    • Natural peanut butter, 1/2 Cup
    • 1C almond or coconut milk (I personally think coconut is better)
    • 3 tablespoons honey
    • sea salt, 1/2 t
    • 1T Rice vinegar
    • Sriracha to taste...I added probably 1/2-2T

What to do:

  • Chop up the cauliflower head into smaller florets so that they'll fit nicely in the food processor. If you have a good food processor, this might not be a problem for you...but I kind of have a crappy small one and really had to use small cauliflower florets.
  • Process the cauliflower in the food processor until it achieves a nice, rice-like texture.
  • Sautee your veggies - for this adventure I used my favorite frozen pepper and onion mix and some fresh shiitake mushrooms
  • Once the veggies are cooked, drain off the excess liquid - that will save your filling from being soggy
  • Add in the cauliflower rice and saute until slightly golden.
    • Optional: Saute some chicken tenders to top your lettuce wraps with
  • While the veggies are cooking, combine the ingrdients for the sauce in a small saucepan and heat over medium. Sauce should start to boil, boil for about 3-5 mins, and then thicken
  • When everything is cooked, all that is left is for you to assemble as desired and then enjoy! :-)
 I personally really like to assemble mine by adding the veggie/cauliflower mixture on top of the lettuce, followed by a grilled chicken tender, then a drizzle of peanut sauce.


For 21 Day Fix: If you measure everything out right, this could count as 1-2 green containers, 1 red container, and two tablespoons for your nut butters! Be careful not to go over on peanut sauce! That's the biggest source of calories in this dish!

I hope you enjoy this one! It's a goodie!

Until next time,


For today's #TastyTuesday...I want to tell you about one of my favorite things EVER...

Shakeology!

If you know a Beachbody coach, you know that we talk about Shakeology a lot. That's probably because we're all equally obsessed with it! 

What you may not know is what this product is and why we're all SO obsessed...

 Well, let me break it down for you, first by describing to you the diet cycle and how it usually works.

When you first start out on a diet, you're super stoked about it right? You're gung-ho! You've got your recipe catalog down, you know your macros and your calorie intake and you're stoked about the results you're going to see and where this new you is going to take you.

Two weeks later, you may see yourself starting to struggle. You may have seen results, which you're pumped about. But enthusiasm can't quite save you from the struggles you're feeling! You're craving things. Things that you can't have on your diet. And you're craving those things badly. But you decided to stick with it....

...Until you don't. Until you give into your cravings and you feel like a failure...

Does this sound familiar? Trust me - I'm not trying to be a debby downer! I am, however, trying to be realistic.

It's a vicious cycle, but I can tell you from personal experience of it's accuracy! Even when I was on Weight Watchers my success and my dedication would wax and wane in a pattern eerily similar to this exactly timeline.

But recently I have come to better understand why this happens.

It's called nutrient deficiency.

 The problem with most conventional diet plans, including popular ones like Weight Watchers, Atkins, South Beach, and the DASH diet, is this...

Despite the fact that they may provide you with results, the drastic reduction in calories result in a insufficient nutrient intake, leaving you with cravings galore! That's why your body has cravings, and revolts against the carefully planned out diet you've been utilizing! It's the body's way of telling you that you're not giving it enough of what it needs!

In a 2010 journal article by Jayson B. Calton in the Journal of the International Society of Sports Nutrition, many of these popular diet plans were analyzed. He took suggested daily menus from Atkins, Weight Watchers, South Beach, and the DASH Diet, and analyzed them not only for total calories, but also for sufficiency and deficiency in 27 essential micronutrients. And guess what he found?

All 4 diet plans left you micronutrient deficient! Meaning, that you weren't getting the sufficient quantities of all 27 essential micronutrients in that daily plan. And, BONUS, to GET 100% nutrient sufficiency on these diets, you needed to eat 18,000 CALORIES A DAY OR MORE!!

 That's how difficult it is to get 100% of your daily nutrients...

 I know what you're thinking now - "Okay, so nutrient deficiency is a problem. But, why should I care?"

Here's why...just some health statistics from Calton (2010):
  • America's overweight/obesity epidemic affects more than two out of three adults and 15% of children
    • More than 34% of adults are obese
    • Approximately 25% of American adults are on a diet at a given time
  • Micronutrient deficient subjects had an 80.8% increase in likelihood of being overweight or obese
So, where does Shakeology come into play?

All of us Beachbody coaches are obsessed with Shakeology, and for good reason!

It's not a protein shake. It's not a weight loss.

It contains protein, yes, and aids in weight loss. But, the biggest reason we all love Shakeology is because this is the most nutrient dense shake I have ever come across on the market!

No joke - Shakeology contains a higher percent daily value of some nutrients in one serving than some of those aforementioned diets contain in their entire day's worth of food!
Not only that, but Shakeology contains so many amazing other amazing things, including...
  • Protein and Essential Amino Acids (whey protein & plant based proteins in the Vegan formulations), which help build muscle, fill you up and reduce food cravings
  • Prebiotics, Probiotics, and Digestive Enzymes which help you body with digestion, regularity, and nutrient absorption
    • Prebiotics help support and promote the healthy, "good bacteria" that reside in your digestive tract
    • Probiotics are those strains of "good bacteria" that promote the digestion and absorption of foods.
    • Digestive enzymes promote the breakdown of food!
  • Adaptogens which help promote immune and hormonal balance, a strong immune system, increase energy, and protect from stress
  • Antioxidants, phytonutrients and other superfoods which help protect against free radicals, decrease inflammation, and help maintain the immune system
So basically, if you're comparing Shakeology to other shakes...make sure you're comparing the micronutrient and nutritional content...not just the calories, cost, carbs and protein amounts!
Speaking of cost...I'm sure some of you are thinking...

"Well, ya I'd love to try it, but it's soooo expensive..."

There's a big difference between something that's just expensive and something that's valuable! Shakeology is valuable, and it is not your basic protein or weight loss shake. It's packed with great, effective superfoods! It works and it's good for you! It's not just about calories and fat and protein...it's about everything else!
Thanks to the lovely Kacia Fitzgerald for this awesome graphic!

And in terms of cost...you may have to make some sacrifices...but let me ask you this, are you willing to do that for the sake of your health?

I could not afford Shakeology when I started with Beachbody. But, I decided the sacrifice was worth it for the sake of staying committed to myself and my health. I cinched up my budget, particularly my grocery budget, and decided to forego my abundant iTunes purchases and morning coffees. At the time, I was in what I affectionately call my hell semester in school...and I was easily spending $5+ on lattes and americanos on a daily basis.

Guess what...

 Shakeology is LESS than that. And it's healthier!

If you prioritize your health and make some sacrifices, this will fit into your life and your budget!

There is an investment associated with Shakeology and any of the Beachbody challenge packs - but let me ask you this...how much is your HEALTH, your VITALITY, and your ENJOYMENT of your life worth to you?

Lastly...Shakeology has benefits to me that move beyond just health...
  1. It tastes AMAZING! - It comes in Chocolate, Vanilla, Strawberry, and Greenberry, as well as Vegan Chocolate & Vegan Strawberry! I have SO much fun with recipes trying to make my Shakeology fun and different every day! Keep your eyes peeled for a Shakeology recipe share post comin' atcha soon! (And check out the little preview to the right!)
    2. Just some recipe ideas for ya!
  2.  It's SO CONVENIENT! - My mornings are packed, and I frankly don't have time to SIT and eat cereal or eggs or something like that during the week! I love that Shakeology is not only REALLY easy to make, but I can throw it in my blender bottle and walk around my apartment, do my hair, get dressed...all with my handy dandy shake right in my hand! And if I'm running late, my breakfast can come with me! There is literally NO EXCUSE for me to skip out on my breakfast!
  3. I have MORE ENERGY! I know I mentioned about that adaptogens can help increase energy, but when I started drinking Shakeology, I brushed that "benefit" aside. I NEVER thought that that would be something I'd experience. I mean, I'm from Seattle. I'm a coffee drinker through-and-through. And giving up my morning latte and Americano so that I could afford Shakeology was definitely a hard thing to stomach. But what I found VERY quickly after I started drinking Shakeology was that I don't NEED as much coffee anymore. I have one cup in the morning and on an average day that's it! That's all I need to get through my day! I know...CRAZY talk for a graduate student! But it's the truth! I don't drink as much coffee anymore because I don't need it. My energy levels are more consistent.
  4. Drinking my morning Shakeology makes me feel like I'll always be on track even if I don't have a perfect day!
So that's it! 

That's why I think Shakeology is different based on published analysis on micronutrient deficiency in common diet plans, and also because of my experience with Shakeology!

Not only will Shakeology will provide you in one serving the dense dose of nutrition that will help you navigate through the dieting process without feeling deprived, but if you have the same experience I did, you'll find that it's a tasty, convenient, energizing start to your day!

I LOVE this product! I'm obsessed with it! And I have been ever since I started this crazy awesome coaching journey! 

If you're interested, try it! There's no risk! Cinch that budget a little tighter, cut some extravagances out of your life! And if you still don't like it, don't worry Beachbody and I will take care of you! Promise! You can find more information by clicking here!

I hope you learned something! I hope I got you excited as I am about this product! In my experience, it is as good as it sounds! And if you have any questions, don't hesitate to contact me!

As always, keep working hard! And you will achieve everything you want!



These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This is going to potentially be information overload day! But, this is something I've wanted to do for a while now! I want to share one of my favorite forms of personal development and information sharing. Podcasting.

On my Resources page, I list a bunch of blogs, websites and materials that I LOVE. And a number of those at the bottom are Podcasts! Today, I'm going to focus on one specifically that is my go-to for some amazing content! But before I get into it, I want to introduce this podcast host a little bit...

Have you heard of Chalene Johnson?  Those of you that have any familiarity with Beachbody may just know her as a fitness expert. She's the trainer in hit fitness programs like TurboFire, ChaLEAN Extreme, and PiYo (All program names are links to the programs themselves). But really she is SO MUCH MORE than that!

Now - let me ask you this. How many of you have heard of "The Chalene Show"? I am an avid listener! So today, I wanted to share with you some of my very favorites of Chalene's podcasts! She covers all sorts of topics - from business building, to personal development, to subjects more in the realm of health and nutrition. Some of these are oldies, but their amazing and I reference them all the time in my challenge groups!

So let's get started on covering my FAVE "The Chalene Show" podcasts!

**Note that ALL of the Podcast Titles in this post are links to that blog post on Chalene Johnson's website**

PERSONAL DEVELOPMENT:

 I originally had these podcasts ordered in the opposite order, with the fitness and nutrition podcasts first. But that just didn't feel right because frankly personal development is the tipping point in my opinion. Doing personal development is where results come from. It makes you mentally strong and persistent, helps you identify your passions and wants in life so you have direction, and your excuses so that you can navigate obstacles. I do a lot of personal development! Plus...if I order them this way, then I can start off with my absolute favorite Chalene Show podcast...

"Crazy Confidence" (27m 02s): This episode changed my life. Like no joke, I go back to it all the time! I think I've put it as an assignment in ALL of my challenge groups since I've discovered it. This is an amazing podcast.  Confidence is a tremendous problem for everyone! I mean, how often do you have issues with self-confidence, or self-image that hinder you in your life? How often do you feel like you're being judged, only to realize that the judgement was self-invented? Chalene talks about some things you can do to build your confidence, for example...
-Steps to change your inner voice
-How to attract people that lift you up
-How to overcome self-doubt
-How to understand that experience builds confidence, and you have to start by overcoming fears
-Small daily actions to improve confidence

"Introvert or Extrovert?" (29m 12s): I was stoked when I found this episode, because I feel like there are a lot of misconceptions about what it means to be an Introvert or Extrovert! For example, outwardly 75% of people would think that I'm an extrovert. But I'm not! I identify myself as an introvert! Why? Because I get drained, completely exhausted when I'm around large groups of people for an extended period of time! I am an outgoing introvert because I am loud, talkative, and friendly. But I draw my energy and recharge my batteries when I'm alone! That's the big difference! So, in this episode, Chalene addresses...
-the difference between introverts and extroverts
-How that differs from being shy or outgoing
-How to build social confidence and self-awareness
-Among other often tidbits, including her wonderful club which I've recently joined--The Courageous Confidence Club

"Creating Your Best Year Ever" (37m 02s): This one features the awesome Michael Hyatt! What I really enjoyed about this episode was how they tackle the idea of goal-setting! People have this big misconception that based on what they do or who they are that they don't need to set goals, but that's not true! If you want to avoid stagnating in your life, you need to set yourself some goals! In this episode, Chalene and Michael address that misconception and give us strategies for tackling our goals by addressing ways to deal with a goal you're afraid you won't meet, the idea of a PUSH goal (Chalene's 30 day push inspired this subject), and the importance of advancing yourself by pushing outside your comfort zone! It's a goodie! Totally check it out!|


FITNESS, NUTRITION and WEIGHT LOSS:

 "Weekend Weight Loss" (10m 2s): This is a great podcast about ways to really focus on our weight loss OVER THE WEEKEND. The weekend's for me are a struggle. I'm off my schedule, there's social events that tempt me, etc.  Chalene throw's out some awesome tips for things that you can do to really take advantage of your weekend. For example
- Don't drink over the weekend
-15 minute HIIT (high-intensity interval training) on two days
-Eat 1 cup of raw veggies before lunch and dinner! 
Check out the podcast for the rest of the tips!


"Breaking a Weight Loss or Fitness Plateau" (25m 42s): How many of you have hit a plateau in an otherwise super successful weight loss journey? It's really frustrating, right? Well, here Chalene gives some VERY simple tips to help you combat that. Some of these tips include -- Looking at your nutrition, changing up your workout routine, sleep more, OR take a week OFF of exercise!

"Sugar Addiction" (36m 10s): Sugar addiction is something I've never heard of before...and the nutrition nerd in me was FREAKING OUT while I was listening to this! She has a sugar addiction and nutrition expert, JJ Virgin on the show as a guest for this one and it's awesome to hear her incredible insight. Some takeaways... - Fruit is NOT the same VEGGIES! Switching them out in your diet will not yield the same results.
- Sugar addiction is a real thing! Fatigue, bloating, and inconsistent energy levels are a side effect of sugar addiction and high sugar intake.
-And sugar is hidden in tons of foods that we think are "safe"... like balsamic vinegar for example

"Sleep Off Your Fat" (22m36s): Keith Harris in the house! I think this is when he starts to show up a log in her podcasts, but anywho. This is one of her longer fit tip episodes, but still super interesting!! We all spend so much time thinking about how our fitness and nutrition affect our waistline, and they do! But we don't spend enough time thinking about how sleep affects us!  In this episode, they discuss sleep topics such as... how much sleep to get, how important consistency in your sleeping patterns is, how to fall asleep faster, the best sleep environments etc!

"Paleo Primal Diet" (40m30s): What a FASCINATING podcast! In this one, Chalene invites Mark Sisson to her show and they talk about the work he does educating people about the "Primal" diet, which is very close to paleo! I love this episode because it addresses a lot of the misconceptions about nutrition! He has some weird daily habits, that I'm admittedly still trying to wrap my brain around. But this is a GOODY! Some of the nuggest of wisdom...
-Most of us are sugar burners...but to be really lean, you have to teach your body to burn FAT!
-Basics of the Primal Diet Lifestyle (rich in healthy fats, low in processed carbs, and high protein)
-Guidelines for the best LEAN protein shakes!


Basically...here's the takeaway...

I podcast to learn. To improve my life and my knowledge about things that I would otherwise be exposed to! And there are lots of podcasts and audiobooks that I listen to on my commute.

But, you know what...

Chalene Johnson is my fave and if I introduce one person to "The Chalene Show" through this word vomit of a post, all this typing will TOTALLY be worth it!!

When I was on Weight Watchers before I hated football Game Days. I mean, I didn't! They were a blast, but I hated the fact that I felt the need to deprive myself of EVERYTHING that I wanted to eat on Game Day.

Wings.
Pizza.
Tacos.
Beer.

I'm not going to lie--those things still taste reallllllll good. I still struggle to say no! So, instead of saying no--why not try a healthy alternative!

Here are some delicious football game day eats, just in time for the Super Bowl (Go SEAHAWKS!)! Not only are they delicious, but they're HEALTHY!

First up...

Healthy Cauliflower Barbecue Bites

 I've only made these once at this point, but OMG I love these!!!! I LOVE wings! And these, though they're not as hearty as chicken, they definitely give you your wing FIX!

What do you need?
Prep the cauliflower....

  • 1 head of cauliflower
  • Garlic powder
  • Salt
  • Pepper
  • PAM original
  • Kroger Buffalo Wing Sauce
  • Sriracha Hot Sauce


Directions:
  1. Preheat the oven to 400 degree F
  2. Prep the cauliflower by cutting off the stems and prepping the florets.
  3. Coat the cauliflower florets with PAM cooking oil.  Then toss the cauliflower in garlic powder, salt and pepper to taste.
  4. Bake the cauliflower for 20 minutes.
  5. Make a sauce of about 2/3 buffalo wing sauce and 1/3 sriracha. **Add more sriracha if you prefer spicier**
  6. Up the oven to 450 degrees and bake for another 5 minutes.
  7. Serve with blue cheese or ranch (whichever you prefer) and celery if you'd like!

Then Enjoy! Yum!!

Cauliflower Buffalo Barbecue Bites - NOM! So good!

 Tortilla Pizzas

 This is one of MY FAVORITES! I have been eating this since I started Beachbody and it is one of my favorites! I LOVE me some pizza and beer, especially on game day! And I'll be damned if someone says I can't have that on game day! Soooooo I lightened it up! :-)

 The big thing with pizza is all the carbs, so I lighten it up the most by using tortillas instead of pizza dough for my crust! Then your toppings can be whatever you want! I like veggies and light proteins like ham, chicken, or turkey bacon. So the what you need list is very short and flexible!

What do you need?
  • Large flour tortillas
  • Whatever toppings you want!
    • Some combinations to try:
      • Olive oil, cherry tomatoes, spinach, mozzarella
      • Pesto, spinach, mozzarella
      • Cheddar cheese mix, ham and spinach
Directions:
  1. Preheat the oven to 425 degrees F
  2. Make your pizza how you like it!
  3. Bake for 10-15 minutes, or until crispy!

Then Enjoy! Seriously - my favorite thing ever!!! Totally cures my pizza fix!

Try some stuff out--olive oil, pesto, or tomato sauce is totally cool!
Veggies - tomatoes, spinach, artichokes, basil, etc.
Protein - chicken, turkey, ham, turkey bacon

Keep you toppings light just like your crust!

And if you want a beer with your pizza? Totally fine! I'm all about balance and substitutions, not about deprivation. So instead of a high calorie beer, try a light beer! I know, I know--light beer has a bad rep! But I loved Corona Light and that is still my Game Day, at home go-to!

This is a go to! So keep these toppings in your fridge even NOT on Game Day and you'll have a healthy, junk food-tasting fix!

Beer and pizza can 

 Fish Tacos

 I came across this recipe when I was doing T25 and I LOVE it! Fish tacos man!! You can't go wrong!! This is so so light and delicious! All good carbs, lean protein, and yummy veggies!

Cod Fish Tacos from the Focus T25 recipe book! So good!
What do you need?

  • Corn tortillas, small
  • Cod fillets
  • Cole slaw mix
  • Cilantro
  • Lime


Directions:
  1. Bake cod filets per package directions
  2. Take 3 corn tortillas and top with cod fillets
  3. Add cole slaw mix on top of cod fillets
  4. Add ripped up cilantro and squeeze lime atop fish tacos
That's it!! Easy!! Super simple and super delicious!



And that's it!

Healthy Game Day treats for you to try out at your Super Bowl party!! Annnnnnd Go SEAHAWKS!!
How have I not published this??? I'm freaking out right now!!

 I legitimately thought that I had posted this recipe a LONG time ago, but without as many awesome pictures...only to realize that I have not! This is a food emergency right now, because you all need to try this recipe!!

 Okay, hold on...let me compose myself...

So, I pretty much gave you the run down of my vacation home in my last post, Home for the Holidays, where I emphasized the things that I did while I was home to ensure that I was at least maintaining my healthy habits! At the end of that post, I started talking about the fact that something you can do for your family while your home to help yourself stay healthy, help your family get introduced to your lifestyle, and also to take some of the workload off of your family in terms of making dinner! I kind of teased you about a recipe that I made for them...and now I'm going to lay it all out for you...

Introducing...one of my absolute favorite recipes that I've ever made...

I originally got this recipe from Pinch of Yum, and have since modified it by a) adding protein, and b) increased the amount of food with more squash and lots of tortillas!!

But here's the jist....

What you'll need...
  • 1 small onion, chopped
  • 1 jalapeño, chopped, seeds and ribs removed
  • 2 bell peppers, chopped
  • 2 tablespoons of butter
  • 1 small butternut squash, cubed
  • ½ teaspoon chili powder, or more if you prefer spicier
  • ½ teaspoon cumin, or more if you prefer spicier
  • ½ teaspoon salt
  • 3 chicken breasts, cubed
  • 16 ounces of fresh mushrooms, chopped
  • Corn tortillas, I used 2 10 tortilla packages of the small corn tortillas
  • 2 cups shredded Mexican mix cheese
  • Cilantro
  • 16 ounces Tomatillo sauce (The original recipe called for homemade tomatillo sauce, but I'm all about simplifying so I bought it at the store)
Directions...

 Squash Filling
The squash and pepper part of the filling is so beautiful! And - your house will probably smell good by this point! AT this time, aunts and uncle arrived and my Aunt Lesa was gushing about how good this all smelled
  • Over high heat, roast the peppers and jalapeño until just brown
  • Add the onions and saute until translucent
  • Add the squash, 1 T of butter, cumin, chili powder, and salt...and saute until the squash is tender by pricking with a knife. This may take a bit of time depending on the size of cubes you cut your squash into so plan accordingly with time.
  • Once the squash is cooked set this mixture aside
At this time you may want to start pre-heating your oven to 400 degrees.

Mushroom Filling
Chicken and Mushroom part of the filling 
  • Add a tablespoon of butter to the plan.
  • At this time, add the cubed chicken breast and cook chicken through until almost fully cooked.
  • Add the mushrooms and saute until softened and slightly brown
  • Season with salt and additional chili powder if desired
Assembly and Cooking
The prep takes longer than all the actual cooking - only approximately 15 minutes until DELICIOUSNESS!
  • Wrap the tortillas (about 5 or 6 at a time) in moist paper towels and zap in the microwave for 1-2 minutes. This is to make the tortillas soft and pliable so that they don't break during the assembly process. Seriously don't skip this step! Also be careful with the tortillas because they'll likely be hot when you handle them!
  • Combine the squash, mushroom & chicken mixes.
  • Fill the tortillas with the mixture and close, placing them seam side down in the pan.
  • Repeat until you've used all the tortillas. You may have some filling leftover. If you do, just sprinkle it over the top of the tortillas. For me, I was able to make two 9x13 dishes full of tortillas and I split the leftover filling between the two platters.
  • Top the dishes with tomatillo sauce and cheese, spreading evenly between the two dishes!
  • Bake for 15-18 minutes until cheese is melted and bubbly!
  • Top with cilantro and serve!
I had planned on making this recipe my very last night home for my holiday vacation. It was supposed to just be myself and my parents, but I knew it would be a LOT of food, so I invited my aunts and uncle, and my grandparents over! We even had a surprise visit from my family friend!  So, altogether, I was able to serve 9 people with very hearty appetites with this and had a little bit leftover! And let me tell you, it was a HIT! Can't you tell?
They busted into the first pan before I could even take a picture, and before I knew it BOTH pans were gone!
My grandma brought over a Chinese cabbage salad, which went surprisingly well with the enchiladas! Let me know if you want that recipe too! It's a family favorite!

Anyways, my family really really really enjoyed this recipe and I hope yours does too! :-)

Happy cooking!

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