Holiday Week Meal Plan

Holiday Week Meal Plan

Dec 24, 2015

So the holidays are here!  Merry Christmas to everyone and “May the Force be With You” getting all your shopping, wrapping, baking, and traveling done these next two weeks.  I’ve still got a long list of To Dos but have been side-lined with being sick – rare for me.  At least I started anti-biotics today and should be good as new in time for the festivities. The Fergusons started the brand new Hammer & Chisel program earlier this month and have completed about 2 weeks.  We have some catching up to do once I feel better but its not a big deal – we will just pick up where we left off and extend the finish-line out a little.  Its not about being perfect, its about staying consistent and not giving up.  There will always be little curve-balls and issues that come up when you decide to take on a health and fitness program so you just learn to work around them and keep going.  I’m thankful we have the support of our challenge group!  Since this Fall has been so busy, I’ve felt a little off my routine with clean eating.  We do pretty good 80% of the time but with gymnastics practices, teaching evening workouts and other busy schedule issues, I felt we were starting to drop into quick eating out or not so healthy meal habits.  So for this holiday week, I took time to work on a meal plan – you have to plan out your meals in order to be successful 99.9% of the time.  I pulled some healthy “festive” recipes to try since its Christmas and planned for a non-perfect week.  But we will still make healthy choices most of the time and stick to our plan so we are on track with Hammer and Chisel.  I’m sharing it here along with the link to download this template to use when planning out your own meals and workouts or feel free to use our Holiday plan over the next week or two.  It should have links to several recipes (at least the ones that require explanation.  Merry Christmas to you and your family and loved ones from the...

Gingerbread Protein Pancakes

Gingerbread Protein Pancakes

Dec 23, 2015

  In planning out our Christmas morning breakfast menu, I found this awesome new protein pancake recipe to try.  Its from the Beachbody blog and we are pancake lovers in our house so I think I will give these a shot.  The not so great thing about regular pancakes is they are mostly flour and sugar so they won’t keep you full and energized for very long but with adding healthier flour and protein, problem solved and you can still enjoy these with most clean eating meal plans.  They count for 1 yellow and 1/2 a red on the 21 Day Fix container system.   Gingerbread Protein Pancakes Total Time: 20 min. Prep Time: 5 min. Cooking Time: 15 min. Yield: Makes 3 servings, 2 pancakes each   Ingredients: 1 tsp. ground cinnamon 1 tsp. ground ginger 1 pinch ground cloves 1 pinch ground nutmeg 1 scoop whey protein powder, vanilla flavor, or equivalent (or Beachbody Base Shake) ⅓ cup reduced fat (1%) plain Greek yogurt 4 large egg whites (½ cup) ¼ cup old-fashioned rolled oats 2 Tbsp. coconut flour 1 tsp. spice mix (see below) ½ tsp. baking powder 2 tsp. molasses (Blackstrap if possible) Nonstick cooking spray ¼ medium pear, cut into bite-sized chunks (optional)   Preparation: 1. To make spice mix, combine cinnamon, ginger, cloves, and nutmeg in a small bowl; mix well. Set aside. 2. Combine protein powder, yogurt, egg whites, oats, coconut flour, 1 tsp. spice mix, baking powder, and molasses in a medium bowl; mix well. 3. Heat large nonstick skillet lightly coated with spray over medium heat. 4. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 1 to 2 minutes, or until golden brown and cooked through. 5. Repeat until all batter is used. 6. Serve two pancakes topped with pear, if desired; serve...

Cake Batter Shakeology

Cake Batter Shakeology

Dec 23, 2015

  This is my Go-To Shakeology recipe and the one I use the most to get in all those healthy superfood ingredients.  You can use real peanut butter or other nut butters but I like using PB2 (powdered peanut butter) because its easier to add to shakes and is much lower in calories than the real thing but adds flavor and nice texture to my shakes.  Hope you enjoy!  If you want to learn more about the ingredients and benefits of this unique superfood shake, just click HERE!   Cake Batter Shakeology 1 scoop Vanilla Shakeology 1 cup water (or skim or almond milk) 2 Tbsp PB2 (Adjust to 2 tsp is using natural peanut butter) Ice to preference   1. Combine all ingredients in the blender and blend to enjoy.  (I add liquid and ice first, start blender and then add powders)...

Gingerbread Balls

Gingerbread Balls

Dec 23, 2015

  I have purposely not done a lot of baking this year to avoid over-indulging in all the  yummy ingredients and finished product of cookies and sweets – one of my weaknesses.  But let’s face it, you still need something around to satisfy that sweet tooth and we’ve made lots of Shakeology treats before so these seemed like a great holiday version.  Yummy and at only 58 calories a serving, they will keep you on track with your goals!   Gingerbread Balls Total Time: 15 min. Prep Time: 15 min. Cooking Time: None Yield: about 18 servings, 1 ball each Ingredients: ¼ cup almond flour ¾ cup dry old-fashioned rolled oats, gluten-free 1 scoop Vanilla Shakeology 1 tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. ground cloves 1¼ cups pitted dates, packed Preparation: 1. Place almond flour, oats, Shakeology Gingerbread Balls Total Time: 15 min. Prep Time: 15 min. Cooking Time: None Yield: about 18 servings, 1 ball each Ingredients: ¼ cup almond flour ¾ cup dry old-fashioned rolled oats, gluten-free 1 scoop Vanilla Shakeology 1 tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. ground cloves 1¼ cups pitted dates, packed Preparation: 1. Place almond flour, oats, Shakeology, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour. 2. Add half of dates; pulse until well blended. 3. Add remaining dates; pulse until mixture forms a uniform dough. 4. Shape dough into eighteen walnut-sized balls; place in airtight container. 5. Refrigerate for at least 1 hour before serving. , cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour. 2. Add half of dates; pulse until well blended. 3. Add remaining dates; pulse until mixture forms a uniform dough. 4. Shape dough into eighteen walnut-sized balls; place in airtight container. 5. Refrigerate for at least 1 hour before...

Healthy Nachos

Healthy Nachos

Sep 4, 2015

Admittedly, tortilla chips are a weakness of mine.  I can easily eat a half, ok a WHOLE bag by myself if I’m not paying attention.  Plus I love to make my homemade guacamole and well, it goes really well with chips obviously.  But the fried chips are loaded with fat, sodium and empty calories.  And typical restaurant nachos are generally heavy on cheese, bacon and sour cream = way more calories and fat than you need.  So when I found this “make your own” healthy version, I definitely had to try them out.  These nachos made with freshly-baked tortilla chips are going to become a snack you crave—good thing they have only 258 calories per serving!  These are definitely easy to make and tasty too plus a little better for you.  Try them out for yourself!     Total Time: 25 min. Prep Time: 10 min. Cooking Time: 15 min. Yield: 4 servings Ingredients: 4 corn tortillas, cut into wedges 2 tsp. olive oil ½ medium lime 1 dash chili powder Sea salt (to taste, optional) ½ cup cooked pinto beans, warm 4 oz cheddar (or jack) cheese, shredded 2 medium tomatoes chopped ½ medium onion, finely chopped ½ medium green bell pepper, chopped ½ medium jalapeno, seeds and veins discarded, finely chopped ¼ medium avocado, chopped 4 fresh cilantro sprigs, chopped 2 Tbsp. nonfat plain Greek yogurt Preparation: 1. Heat oven to 375° F. 2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp. 3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired). 4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat. 5. Bake chip mixture for 3 to 4 minutes, or until cheese melts. 6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.     Source: The Beachbody  Blog...

Top Healthy Recipes & Snacks for Travel

Top Healthy Recipes & Snacks for Travel

Jul 8, 2015

Its summer and wow – its busy!  In my head, I thought I would have all this time to clean and organize the house and get projects done.  But now that its here, we are on the go  – going to the pool, vacations and trips, playing with friends and of course Eve’s gymnastics practice 3x a week!  I’m still hopeful that I might get my house cleaned by August but its not looking good at this point.  At least we are having fun! So we are preparing for our trip to Nashville next week for the annual Beachbody Coach Summit.  Its going to be amazing – 3 days jam-packed with workouts with celebrity trainers, hearing from nationally renowned authors and personal development experts, training sessions from the top coaches, and lots of social fun stuff too!  A fitness nerd’s dream come true.  Oh, and Anthony is competing in the Beachbody Classic Physique Competition on Friday.  So proud of all his hard work!  Make sure to follow us on Facebook or Instagram for lots of pictures, updates and details! In all our summer busyness and preparing for upcoming travel, we’ve been finding recipes and foods that are quick, easy to make ahead, portable and help us stay on track when you are busy and need to “grab and go”.  We highlighted these recipes today on the local TV show – Daytime Blue Ridge and I wanted to share them with you here so you can try some of these too!  Plus!  We are hosting a special FREE 5 day online challenge next week – our Eat Clean Train Dirty Travel edition.  You will get a plan for the week, recipes and grocery list, and daily workout challenges you can do anywhere to help everyone learn how to stay on track with healthy eating and workouts when you are super busy or traveling (or both).  Its FREE and will be FUN!  Plus you get to try out one of our online challenges to see what they are like and get help from our entire team of coaches – Team INSPIRE!  Click HERE to find out more, and apply to download the meal plan and join...