Meatless Monday? Yay or Nay?

Do you go meatless monday? It could help the environment. 

Here's why... 

It takes 1,846 gallons of water to produce a pound of beef but just 39 gallons to yield the same amount of vegetables. 

There's also the crap factor... farm-animal waste is funneled into football-field-size lagoons that release toxic gases.

If everyone in the US gave up meat and cheese 1 day/week for a year, the impact on greenhouse gases would be equal to taking 7.6 million cars off the road.

Pina Colada in December!

Pina Colada

Pretend you are on a tropical island as you sip this one!!

½ c water

½ c 100% pineapple juice

½ tsp coconut extract

1 scoop Vanilla Shakeology, 

Blend with ice and enjoy

Great Deal in Hyde Park!

This week is school vacation and it'll be a stay-cation for me.  Not much to do other than some DIY wedding stuff, reading for school, and taking time for myself :)  

To fill my time with some fun stuff, I was online looking for some things to do and of course I wanted to try out some local gym classes.  As an instructor I love checking out other classes-- it gives me an opportunity to get my own workout in, network, and get some tips for class (or in some cases, I learn what not to do in my own class haha).

Sooo I was searching online and was about to sign up for a few classes at local gyms just as a drop in and guess what!!!!  1 class was $20 drop in and another class was $28 drop in.  Now, I'm not going to say the names of the places because I'm sure they are good classes.  But, $20 for 1 class that's only an hour long?!  That's just crazy town to me.  I'm frugal and dropping that much on a class is just too much in my opinion.

Made me think though....my Insanity classes are way underpriced at $12/class or $5 through Groupon!!   I would never think about going up because I want to maintain low prices to ensure that everyone has access to quality workout classes!!  No $20/class here!

Skinny Brownie Dip

Skinny Brownie Dip

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Ingredients

• 6 ounce cup vanilla yogurt (such as Danon's Light & Fit)
• 1 1/2 tbsp cocoa powder
• 1/2 tbsp flour
• 2 tsp brown sugar
• optional: 1 teaspoon mini chocolate chips

Instructions

1. Whisk all ingredients together until smooth.
2. Eat with apple slices, pretzels, graham crackers, strawberries, or a spoon

No Bullshi* Quote

I was searching around Pinterest tonight and saw this quote.  It's amazing and totally true.

I hear so MANY EXCUSES about why a person isn't ready to commit to working at their health and fitness goals.  From not having time, to not having money, and everything in between.

I look at it this way---I don't have time to be unhappy with my weight and I certainly don't have time to be sick from not eating right.  Life is WAY TOO SHORT....  so I make the investment in myself every single day. I could say I don't have time since I do work a ton and I could say I don't have the money as I peck away at saving for a house and wedding.  But, when there is a will there is a way and I certainly make a way to be the best I can.  

For the person who makes excuses....I don't try to change people's minds.  You are the only person that needs to dig deep and think about why you need to reach that goal-- how will it affect your life?  how will it make you a better you?

If you actually do want that goal to happen, don't make excuses.  Instead, make a decision to go all out and reach that goal!!  I'm hear to support you 100% of the way.

Oatmeal Raisin Cranberry Cookies

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Need a sweet treat that won’t end up on your waistline? Your healthy diet can include these delicious oatmeal cookies with sweet raisins and tangy cranberries.

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 18 servings, 1 cookie each

Ingredients:
Nonstick cooking spray
1¼ cups whole wheat flour
1 cup old-fashioned rolled oats
½ tsp. baking soda
1 scoop Beachbody Whey Protein Powder, Vanilla Flavor
¾ cup thawed apple juice concentrate
½ cup unsweetened applesauce
¼ cup raisins
¼ cup unsweetened dried cranberries

Preparation:
1. Preheat oven to 350° F.
2. Lightly coat baking sheet with spray. Set aside.
3. Combine flour, oats, baking soda, and Protein Powder in a medium bowl; mix well. Set aside.
4. Combine apple juice concentrate and applesauce in a medium bowl; mix well.
5. Add the apple juice mixture to the flour mixture; mix until just blended.
6. Fold in raisins and cranberries; mix well.
7. Drop by rounded Tbsp. onto prepared baking sheet.
8. Bake for 10 to 15 minutes, or until lightly browned.

Week 4 Clean Eating Grocery List with Meal Plan

Grocery List   

Fruit:

2 medium apples

1-cup fresh berries

2 medium oranges

2 tbsp fresh lime juice

1 tsp finely grated grapefruit peel

1 cup red or green grapes

1 tsp fresh lemon juice

Juice of 1 lemon

¼ cup papaya

Veggies:

dill or tarragon (or dried)

2 cups arugula

1 oz soybeans

8 leaves lettuce and 6c mixed greens

4  slices tomato

1 cup alfalfa sprouts

4 stalks celery

2 red bell pepper cut into slices

1 avocado

2 cucumber

1 cup steamed string beans

9 cherry tomatoes

3 scallions diced

1 zucchini, cut lengthwise

1 large carrot, cut into spears

3/4 c shredded raw cabbage
6 springs of cilantro

1 cup streamed spinach

1 small baked potato

Dairy:

5 eggs

1 container low-fat cottage cheese

2oz low-fat cheddar cheese

2 Tbsp grated low fat cheddar cheese

1/2 c non-fat plain yogurt

1 tsp reduced fat sour cream

1 Tbsp crumbled bleu cheese

Meat:

4 oz baked or broiled chicken breast

4oz broiled, skinless chicken breast

6oz raw cod(flounder or fluke) washed and patted dry

4 oz white flaky fish of your choice

4 oz raw fresh tuna steak

1 lb low-sodium deli turkey

4 oz lean center cut boneless pork chop

3 oz beef

Middle Aisles 

Whole wheat tortillas

3 (4 inch) corn tortillas

2 slices whole wheat bread

Dijon mustard

1 Tbsp bacon bits

1 Tbsp low fat dressing

2 Tbsp. fat-free ranch dressing

salsa

EVOO

½ oz sesame seeds

2 Tbsp lime soy vinaigrette

almond butter

peanut butter

dried dill or tarragon (or buy fresh)

salt and pepper to taste

1 dash cayenne pepper

brown rice

Top with 15 raisins

20 raw almonds

2 tsp raw honey

6 oz. water-packed tuna (drained)

2 cup canned black bean soup

¼ cup canned pinto or black beans

½ cup applesauce

1 nutrition bar

¼ cup water chestnuts, chopped

Day 1:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1:

1 medium apple

1 Tbsp almond butter

Lunch:

Egg salad Wrap

2 hard-boiled eggs, yolk removed from one

1/4 cup of low-fat cottage cheese

Whole wheat tortilla

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2:

1 cucumber

1 red bell pepper cut into slices

1 oz. low-fat cheddar cheese

Dinner:

Rice and chicken dinner

4 oz baked or broiled chicken breast

¾ cup cooked brown rice

1 cup mixed greens

1 Tbsp low fat dressing

1-cup fresh berries

Place chicken on rice. Serve salad drizzled with dressing. Finish meal with berries.

Day 2

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1

1 Tbsp. peanut butter, spread across 2 celery sticks

Top with 15 raisins.

Lunch:

Tuna Salad

3 cups of mixed greens

4 oz. water-packed tuna (drained)

5 cherry tomatoes

1 stalk chopped celery

3 scallions diced

2 Tbsp. fat-free ranch dressing

Snack 2

1 zucchini, cut lengthwise

1 large carrot, cut into spears

2 Tbsp. nonfat ranch dressing

Dinner:

Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Directions: Preheat grill or broiler to high. Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro. Season with limejuice and cayenne, top with 2 avocado slices fold and serve!

Day 3:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1

10 raw almonds, 1 medium orange

Lunch:
Soup and sandwich

2 oz deli-style turkey breast

1 slice whole wheat bread

2 very thin slices of avocado

Dijon mustard (to taste)

2 cup canned black bean soup

Snack 2:

Sweet Citrus Yogurt
1/2 c non-fat plain yogurt

2 tsp raw honey

1 tsp finely grated grapefruit peel.

Dinner:

Beef Fajitas and brown rice

¼ cup brown rice

½-shredded lettuce

3 oz beef

1 small whole grain tortilla

¼ cup chopped red onion

2 Tbsp grated low fat cheddar cheese

1 tsp reduced fat sour cream

2 tsp tomato salsa

Day 4:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1:
1 cup red or green grapes

Lunch:

Turkey Cobb Salad

2 cups mixed greens

4 oz low-sodium turkey breast chopped

1 Tbsp crumbled bleu cheese

1 Tbsp bacon bits

¼ avocado cubed

4 cherry tomatoes cut into halves

2 Tbsp low fat dressing

Snack 2:
1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.

Dinner:
Pork Chops and Apple Sauce

4 oz lean center cut boneless pork chop

½ cup applesauce

1 cup steamed string beans

Directions: Bake pork chop until cooked throughout. Serve with applesauce and beans.

Day 5:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1

1 nutrition bar

Lunch:

Turkey Avocado Sandwich or Wrap

3 slices of deli style turkey

1 slice of whole-wheat bread or whole-wheat tortilla

4 leaves of lettuce

1 tsp mustard

2 slices of tomato

1 oz raw avocado

Snack 2:

Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:

Citrus Seafood Over Spinach

4 oz white flaky fish of your choice

2 tsp olive oil

Juice of 1 lemon

1 cup streamed spinach

1 small baked potato

Salt and pepper to taste

Day 6:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1

10 raw almonds, 1 medium orange

Lunch:

Turkey Sandwich

1 slice of whole wheat bread

3 slices of deli style turkey

4 leaves lettuce

1 tsp mustard

2 slices tomato

1 cup alfalfa sprouts

Snack 2

Cottage cheese with paprika

1 cup cottage cheese

1 tsp paprika

Dinner:

Chicken Burrito with Rice and Beans

4oz broiled, skinless chicken breast

2 Tbsp salsa

1 low-fat whole-wheat tortilla

¼ cup canned pinto or black beans

¼ cup cooked brown rice

Arrange chicken and salsa on tortilla, then microwave or warm in oven. Toss rice and beans together

Day 7:

Breakfast: Shakeology (Check out the Shakeology recipe bank below)

Snack 1:

1 medium apple

1 Tbsp almond butter

Lunch:

Egg salad Wrap

2 hard-boiled eggs, yolk removed from one

1/4 cup of low-fat cottage cheese

Whole wheat tortilla

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2:

1 cucumber

1 red bell pepper cut into slices

1 oz. low-fat cheddar cheese

Dinner:

Grilled Ahi Tuna Salad

4 oz raw fresh tuna steak

¼ cup water chestnuts, chopped

½ oz sesame seeds

2 Tbsp lime soy vinaigrette**

¼ cup papaya

2 cups arugula

1 oz soybeans

Grill tuna for two to four minutes on each side then thinly slice. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette.

**Combine ½ cup rice vinegar, ½ cup low-sodium soy sauce, ½ cup fresh lime juice, 4 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic

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                                                                Shakeology Recipes

All recipes are 200 calories of less! This is just a sample of the possibilities! Go to www.shakeology.com/nrf026 and click under the recipes tab to find more options! Happy Sipping!

Greenberry

Strawberry Lemonade

 1 serving Greenberry Shakeology


Juice of 1 small lemon


1 cup fresh or frozen strawberries


1 cup water 

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. 
Enjoy!



Calories: 198

Cranberry Zinger

1 serving Greenberry Shakeology


½ cup 100% cranberry juice


½ cup water



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!



Calories: 188

Orange Sunrise

1 serving Greenberry Shakeology


½ cup 100% orange juice


½ cup water 



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!



Calories: 195

Chocolate

Chocolate-Covered Strawberries

 1 serving Chocolate Shakeology


1 cup fresh or frozen strawberries


1 cup water 



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. 
Enjoy!



Calories: 188

Chocolate Minty

1 serving Chocolate Shakeology


1 cup water


1/8 tsp. mint extract. 

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy! 

Calories: 156

Mocha Chiller

1 serving Chocolate Shakeology


1 cup unsweetened black coffee, cooled


1/8 tsp. almond extract (optional) 



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy! 



Calories: 154

Vanilla

Blueberry Blast

1 serving Vanilla Shakeology


½ cup water


½ cup unsweetened almond milk


½ cup fresh or frozen blueberries 



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!



Calories: 192

Vanilla Latte

1 serving Vanilla Shakeology


1 cup brewed coffee, cooled


½ cup unsweetened vanilla almond milk


1 tsp. pure maple syrup (or raw honey)



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!



Calories: 172

Apple Pie

1 serving Vanilla Shakeology


1 cup water


½ cup unsweetened applesauce


½ tsp. ground cinnamon 



For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!



Calories: 184