Shakeology Cleanse

To order or for more information, click here:

Shakeology is a daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.  The combination of nutrients, digestive enzymes and prebiotics helps your body eliminate toxins that build up from eating processed foods.  Shakeology is also packed full of vitamins and minerals that help your body curb cravings, perform well during exercise, and shed fat.  

With the 3 day Shakeology Cleanse, you can detox your body faster and speed up visible results.  Maintain a clean diet based on whole foods after the cleanse is over, and you'll be able to maintain those results.

Directions for the cleanse:

• Breakfast: 1 scoop Shakeology and 8-10 oz. of water
• Snack: 1 piece of fruit (low glycemic fruits: pears, apples, grapefruit, or strawberries)
• Lunch: 1 scoop Shakeology and 8-10 oz. of water
• Snack: 1 scoop Shakeology and 8-10 oz. of water
• Dinner: “Big” mixed green salad with 4-6 oz. grilled white fish or poultry (no salt added!)

Resources

Resources

Here is a collection of videos to help you on your fitness journey.  They are intended to supplement your workout program or help breakdown a move that you may have trouble with.   Please comment and request video for any move, doesn't matter which program.  And please forgive my low quality Flip video and any videos with Andy bumbling in the background.  :)

How to Burpee:





Great Video to Strengthen Your Core - Especially if you're having lower back pain!!!!






How to strengthen your quads if your knees are bothering you:

4 Minute Interval Workout to Blast Some Calories If You Want Dessert After Dinner!!!

(Do this before you go to dinner so your body will use up the calories you feed it before you 
go to sleep)

Results

Everyone is hungry for results.  It's what gets us motivated to start working out in the first place.  We want to see our appearance change.  That's our number one motivator.  And it does work but...


If you're new to exercise or have a lot of weight to lose, you may not see your appearance change immediately.  It takes about 60 days of dedication before you'll be able to see a change in your appearance and weighing yourself every day or every week and constantly staring in the mirror searching for results isn't going to help.  You're not going to see them.  


Many of us have an addiction to the scale.  The only way we know how to tell if we're doing the right thing - if we're LOSING weight - is to weigh ourselves.  Unfortunately, when you're exercising regularly, the scale stops being a reliable tool.  As you workout, you not only burn fat but you build muscle.  So while you're losing the weight of the fat you burned, you're gaining the weight of the muscle.  As you recover, your muscles retain water.  So the dropping number you like to see as a source of motivation?  The scale isn't going to give it to you.  So keep it tucked away and stay off of it.


This is what I want you to focus on to stay motivated, to keep pushing play everyday.  There are some results that we get immediately after exercising and they really do enrich our daily life.

1. You reduce stress/anxiety.
2. Your self-esteem lifts.  You feel happier.
3. You get the post-workout high and get a lot done!
4. You feel proud of yourself for doing it.
5. (My favorite) You can compare how you did last time to today and see how you're getting stronger which is awesome!

Healthy Breakfast Recipes

Crustless Spinach & Feta Quiche

Ingredients:

8 egg whites

2 eggs

1/2 tub of baby spinach 

1 yellow onion - diced

4 green onion stocks - diced

3 garlic cloves, crushed

4 oz (1/2 cup) crumbled reduced fat feta

1 tbsp coconut oil

1 tsp coconut oil (for greasing the pan)

sea salt and ground pepper to taste

This is the coconut oil I recommend:

In a large frying pan, heat 1 tbsp coconut oil.  When the oil starts to shine, add your onions:

Add a handful of spinach at a time

And stir the spinach leaves into the onions until they start to wilt.

Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant.  You don't want the garlic to brown.

Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well.

Then pour into your greased baking pan (8 x 8 or a round pan)

Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!

Serves 4

Calories: 197 Fat: 14 g Carb: 5 g Protein: 18 g

Bacon Spinach Chevre Scramble

Ingredients:

2 slices organic bacon (nitrite and nitrate free please!)

2 whole eggs

2 egg whites

1 handful baby spinach leaves

1/4 onion diced

1 green onion diced

1/4 cup goat cheese (chevre)

1-3 grinds of peppercorn

Topping:  nonfat plain greek yogurt (optional)

On medium-low heat, cook bacon.until crispy.  Set aside.

Leave bacon grease in frying pan and use it to saute onions and spinach until onions are fragrant and spinach just begins to wilt.  

In a medium bowl, whisk eggs and egg whites together.  Mix in goat cheese until just incorporated.  Add bacon and spinach mix.

Pour contents of bowl back into the same frying pan and heat on medium low, scrambling the eggs until cooked through.

Serves 1

(including 1/4 cup greek yogurt) Calories:  336  Fat: 17 g  Carbs: 12 g  Protein: 32 g

Clean Baking Substitutions

• Sugar can be substituted with half the amount of sugar plus 1-2 tsp vanilla extract (the vanilla flavor tricks our brains into think it's sweeter than it is.  A better substitution would be coconut nectar, agave nectar or palm sugar.  Stevia also works but can have an aftertaste.  To go completely natural, you can use a banana with 1/2 a cup of dates blended together and this will sweeten a batch of 6 muffins (double that for a dozen)
• Eggs can be substituted with 2 egg whites per whole egg
• Wheat-based flour can be substituted with coconut or almond flour.  Both of these flours contain fiber and protein naturally and give baked goods some extra sweetness so you don't miss using as much sugar.
• Vegetable oil/canola oil can be substituted with coconut oil - if you are going to eat your confection early in the day.  Coconut oil is a medium-chain triglyceride and the only saturated fat our bodies treat like a carb.  This means that we burn coconut oil immediately if we move after ingesting it.  It's great fuel for a workout  You can add it to your protein shake.  Apple sauce, mashed bananas or pumpkin (like pie filling) also works.  
• Milk can be replaced with almond milk.  8 oz of almond milk has half the calories and double the nutrients of 8 oz of skim milk.
• Crisco can be replaced with palm shortening, a natural non-hydrogenated shortening
• Butter may also be replaced with apple sauce or mashed bananas.  If you do want to use butter, pick a natural and grass-fed (well, the cows are grass-fed, not the butter) butter that isn't hydrogenated like Kerrygold brand.  You should try their garlic and herb butter - it's amazing.  Earth Balance makes a "butter" that is vegan made from olive oil that is full of ALA omega-6.  Butter is not bad for you!  In fact, butter contains something called butyric acid which helps lubricate your GI tract, eliminating irritation caused by digesting grains or peanuts.   Grains, peanuts, legumes and dairy can cause gut irritation that actually can make your tummy puffier than it needs to be (why my dessert recipes do not include these ingredients.)
• If something asks for peanut butter, use almond butter or pistachio or even cashew butter instead.  These are easier on the digestion and won't stick around your waistline.  Peanut butter is not bad for you, but many people have trouble digesting it.    

Sides/Light Meals

Collard Greens & Bacon

Ingredients

1 tablespoon olive oil

3 slices bacon

1 large onion, chopped

2 cloves garlic, minced

1 teaspoon salt

1 teaspoon pepper

3 cups chicken broth

1 pinch red pepper flakes

1 pound fresh collard greens, cut into 2-inch pieces

Heat oil in a large pot over medium-high heat. Add bacon, and cook until crisp. Remove bacon from pan, crumble and return to the pan. Add onion, and cook until tender, about 5 minutes. Add garlic, and cook until just fragrant. Add collard greens, and fry until they start to wilt.

Pour in chicken broth, and season with salt, pepper, and red pepper flakes. Reduce heat to low, cover, and simmer for 45 minutes, or until greens are tender.

Calories: 120 | Total Fat: 8.9g | Protein: 12g (Makes 6 servings)

Spicy Roasted Cauliflower

Ingredients: 

One head cauliflower 

One lemon 

4 garlic cloves 

2 teaspoons cumin 

2 teaspoons coriander 

1 teaspoon paprika 

1/2 teaspoon red pepper flakes 

1/2 teaspoon kosher salt 

1 to 2 teaspoons olive oil 

Fresh ground pepper

Preheat the oven to 450°F. Chop the cauliflower into bite-sized pieces. Mince the four garlic cloves. Zest the lemon. In a small bowl, combine 2 teaspoons cumin, 2 teaspoons coriander, 1 teaspoons paprika, 1/2 teaspoon red pepper flakes, and 1/2 teaspoon kosher salt.

Line a baking sheet with parchment paper. Place the cauliflower onto the sheet. Mix with lemon zest, garlic, and spice mix. Drizzle with 1 to 2 tablespoons olive oil, and lots of fresh ground pepper. Stir to coat evenly.

Bake for about 40 minutes, until tender, stirring occasionally.

To serve, squeeze on some fresh lemon juice and add a bit more kosher salt to taste. Serve warm.

Yields 4 servings (Recipe/picture from acouplecooks.com)

Zucchini Pizza Bites

This is my favorite healthy snack :)  Eggplant also works for this.

Zucchini Pizza Bites
Gina's Weight Watcher Recipes (skinnytaste.com)
Servings: 1 • Serving Size: 4 pieces • Old Points: 2 pts • Points+: 3 pts
Calories: 124.8 • Fat: 5.7 g • Protein: 8.2 g • Carb: 10.4 g • Fiber: 3.0 g   

Ingredients: 

• 4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagnal)
• Spray olive oil (Pam also works)
• 2 tbsp pizza sauce
• 1/4 cup part skim mozzarella
• salt and pepper

Directions: 

Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Avocado and Grilled Corn Salad

Avocado and Grilled Corn Salad with Cilantro Vinaigrette

http://authenticsuburbangourmet.blogspot.com 

5 Ears Corn, husk removed, brush with olive oil and grilled, remove corn with sharp knife  (you can also use frozen corn - cheaper and faster and less nutrients lost with freezing than with canning)
2 Avocado’s, diced and sprinkled with lemon juice to prevent browning
2 C. Tomatoes, red and yellow cherry variety or equivalent
1 Small red onion, finely diced
¾ C. Feta, crumbled
1 ½ C. English cucumber, skin on and chopped small dice

Add to a large bowl and refrigerate until ready to use.

Cilantro Vinaigrette - (if you don't have time for this, Trader Joe's Cilantro Vinaigrette works too!!!)

6 T. Olive oil

2 T. Sherry vinegar
1 t. Garlic powder
2 T. Fresh cilantro, minced
½ t. Salt
10 Grinds of fresh ground pepper

Add all of the above ingredients in a small glass jar with a lid. Shake really well. Taste and adjust seasoning and ratios of oil and vinegar as you desire.

When ready to serve salad, add the dressing and gently toss.

Healthy Dessert Options

Shakeology FUDGE!!! OMG IT IS SO EFFING GOOD!!!!
Ahem. Let me get it together here. :)

16 servings

INGREDIENTS

1/2 cup Shakeology Chocolate

1-2 TBS cocoa powder

2 TBS raw, organic honey

1 tsp high quality vanilla extract

1/2 cup raw, organic coconut butter (also known as coconut oil)

INSTRUCTIONS
1.Add all ingredients to a small mixing bowl, except for coconut butter.
2.Add softened coconut butter and mix well with a spatula.†
3.Line a 8×6 pan with wax paper and pour fudge into the pan.
4.Refrigerate about 30 minutes, or until firm. Store in the refrigerator.

†Coconut butter melts into coconut oil when stored above 76ºF. You will want this so that you can easily mix it, so if your coconut butter is hard, place it in an ovenproof container and put it in the oven at the lowest temperature you oven will set to, and it will melt pretty quickly.

Coconut Muffins

• 3 eggs
• 2 tablespoons coconut oil
• 1/4 cup honey, or maple syrup (or mix them up)
• 1/4 teaspoon salt
• 1/4 cup sifted coconut flour
• 1/4 teaspoon baking powder
• 3 tablespoons dried shredded (or flakes) coconut 

Preheat oven to 350 or 400 degrees F. Grease 6 muffin tins with additional 

coconut oil. Set aside.

In a small bowl beat eggs, coconut oil, honey and salt together. Combine 

coconut flour and baking powder together and whisk into batter until 

smooth.

Fill prepared muffin cups half-way with batter and sprinkle coconut on top.

Bake in preheated oven for 10-15 minutes.

Chunky Monkey Muffins

2 ripe bananas
1  C dates
1/2 C roasted creamy almond butter (use MaraNatha brand sunflower seed butter to make these nut-free)
1/2 C coconut flour
1/4 C coconut oil, liquified
1/4 C palm shortening
2 tsp baking soda
1/2 tsp salt
1 Tbsp vanilla


Choose your flavor:
2 Tbsp Tapioca Flour (vanilla based muffins)
2 Tbsp Cocoa Powder (chocolate based muffins)


Topping (Optional):
1/2 C dark chocolate chips
1/2 C chopped walnuts


Instructions
In a food processor, puree together the dates and bananas until smooth
Add remaining ingredients to food processor and pulse until a thick batter forms (scrape sides to fully incorporate but do not over blend)
Spoon into lined muffin tin, filling cups 2/3 full
Toss topping ingredients together in small bowl, sprinkle on top of each muffin and press gently to get them to “stick”
Bake at 350 degrees for 16 – 18 minutes (yields 12 muffins)

Avocado Chocolate Pudding

This may sound gross but seriously, you won't be able to tell that it's an avocado.  It's awesome!

Recipe from forgivingmartha.com

• 1 ripe avocado
• 1/4 cup cocoa powder
• 1/4 cup raw agave nectar
• 1/4 cup almond milk
• 1 teaspoon vanilla extract

Makes 2 servings

Peel and quarter a ripe avocado. 

Put all the ingredients in a blender or mix in a bowl with a hand-mixer and blend until smooth. 

Serve and enjoy!

Peanut Butter Banana Ice Cream

Ingredients:

1 Frozen Banana (cut up banana into small pieces before freezing so it's easy to blend)

2 Tbsp nut butter (I use almond, you can use peanut butter, nutella, cashew butter, whatever rocks your world!)

1/2 tsp vanilla extract

1 scoop whey protein powder (chocolate or vanilla)

Cut up banana and freeze overnight.

Put all ingredients in a blender (or shaker cup/bowl with hand blender) and blend until creamy.

Serves:  1

Nutrition value varies based on type of nut butter and type of protein powder