Seasonal Struggles and I need your help!!

It’s December first.

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Who else feels like they have already fought through a tough season? LOL It seems like a good idea to enjoy a loong Thanksgiving weekend, only to have to get back to reality on the Monday after and then realize you have another month to keep strong.

Wow…is Kathy really complaining??? (she says in the third person)

Yes, today was def one of those days! It’s not even Monday, but I think that it’s all catching up to me now and it’s time to bring in the big gunz.

By big gunz, I mean my self-talk and my daily practice on bettering my mind and body during life’s journey. Honestly, who doesn’t have OFF days? If you think someone you know does, then they are just lying to ya’ 😉 #seriously

We all go through highs and lows, ups and downs, failures and successes. What separates those who continue to get better and succeed long term is the fact that nothing stops them. That is the “secret” to success.

Not being “lucky” or “smarter” or anything that we usually tell ourselves. It just comes down to persistent; or being freaking stubborn!!! haha! 😀

So, I will dig my heels in and fight against MYSELF today and I will win. And this brings up a motivational part from the recnet movie “Creed” (which I saw with hubby this past LOOOONG weekend!). In it (and I won’t give any spoilers so rest assured you can keep reading AND go see the movie at your convenience!), Sylvester Stallone is training Apollo’s son to become a better fighter. He tells him to look in the mirror…he said, “see that? that is your biggest opponent. Not the ‘other guy’ in the ring…but YOU.”

This made me go DING DING DING!!! So true! Oh em gee! We are our worst critics; our toughest opponents and the one person we work to either impress or tear down along the way.  Making changes to how we think of ourselves; what we know is capable for us and why we are even working to do better is key to any lasting success.

Have you tried to lose weight before and either succeeded only to gain it back or not even reach your goals in the first place?

Have you tried to save money; earn more money or succeed in some financial way – only to end up at square one again?

Have you tried to rekindle a relationship; start a new relationship or both…only to end up back where you started?

Guess what all of these mean? WE are our biggest problem! and the best part is that we are also our best solution!!!! So if you are not already working on YOU…by reading personal development books; listening to personal growth audio; surrounding yourself with people you respect and who hold some of the successes you would like to achieve one day soon…

you might not be able to change anything until you do these things.

Today, I fought myself like I don’t usually do as often as I used to. For some reason, I felt lacking. For some reason, I fought myself in wanting to do better for myself.  It was me against me. Which would win? My mind or my body?

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I dug in and talked to myself as I would talk to anyone I work with in my support groups or one on one clients. I talked to myself like I would tell any team mate that is struggling today. I dug in and WON the fight by getting my workout in; planning in my meals for today and getting over the stupid, “I feel FAT today!” thoughts. (enter whatever term typically slows you down and you understand)

I won today…and it’s not even noon.

In honor of this epiphany today…and because it’s just December 1st, I will commit to blogging every day this month and I will be 100% honest in how I feel, what I do regardless of how I feel (good or bad) and how I plan to finish this year off in both my health/fitness goals, as well as my business/coaching goals.

Will you commit to joining me and supporting me…as we both hold each other up? No excuses, right?

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Finding Time for Fitness

It’s amazing how much more efficient we can get with technology and multi-tasking in our lives; and yet we seem to have less time than ever. What is that about? I find that the better I get at organizing and getting things done; the more I actually do and less time is left after all has been said and done.

And it’s not just ME, I am hearing this common issue from so many women these days. We are so busy taking care of everyone else that we tend to overlook our needs and goals. Then one day, we “wake up” and wonder what the heck happened and why are we feeling so neglected and out of touch with ourselves?

There is nothing wrong with setting some time aside to take care of what we really want to do. And it it should actually be a NON-NEGOTIABLE practice to take care of our health and fitness. If we don’t, who will? It’s easy to overlook the fact of eating the freshest and most natural foods; and getting in some daily activity to help our goals and bodies run their best and stay strong and happy along the journey.

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But who has time for long workouts these days? The days seem to start off with a bang the moment we drag ourselves out of bed and don’t slow down or stop until we fall into bed, completely exhausted.

But what will that do for us in 10, 20, 30 years from now? What are the long term effects of running on empty and not taking the time to keep ourselves humming along through these years? They will pass either way; isn’t it a better idea to take hold of what you can do NOW instead of that elusive time called “ONE DAY”??

I know there are no shortcuts to getting fit and being healthy. It takes proper attention and the best care. To get a lean and toned body, you need to be consistent and willing to do the work that makes the changes. But what do we do about those times when life gets hectic, (like most of the time?), when the “to-do” lists begin to pile up and all of a sudden you realize that you’ve missed out on another entire week of getting started. Trust me, we all have been there at one time or another. I can definitely relate. Which is why I’m going to share some simple tips to start right now and add into your daily routine, that will help start you and keep you on track to reaching your goals.

Short on time during your day, too? Here you go! 😉

1. All you need is “10 minutes”…
If the idea of heading to the gym or completing an hour long workout is not going to work, consider doing 10 minute fitness bursts throughout your day. You know you can find a spare 10 minutes, especially during your lunch time break. I find that it’s really amazing how many calories you can rack up in a short amount of time if done right. In order to really torch some calories, you need to get your heart rate up. Consider doing HIIT type workouts…which stands for “HIGH INTENSITY INTERVAL TRAINING”. So give it just 10 minutes but give it all that you’ve got. If you need an idea, here is a short workout for you to try now..

2. Let’s get “sneaky” about some extra cardio…
You don’t need to go for an hour run to get cardio into your day. Look at ways you can add small amounts of cardio in, that will add up over time. Park your car further away in the parking lot, take the stairs instead of the elevator, and get up and walk around when you are talking on your phone. These are all small changes you can add into your daily routine, so that although they may not feel like much, they are a great way to burn more calories, without committing to hours on that boring treadmill.

3. Do super sets…
One of my favorite and most effective ways to get the most out of your workouts, is to start adding in supersets with your weight training. This is one training technique done in many of our workouts with Beachbody and I’ve noticed that Sagi def adds it throughout his Body Beast plan. Not sure how to do a superset? You simply pick a muscle group that you want to work on, and then do a few different exercises for that muscle group, with little or no rest in between.

For example, if you want to work your legs, you could start with deadlifts, weighted squats and dumbbell walking lunges. Once you have gone through one round of exercises, repeat it a few more times. Not only do supersets cut your workout time down, they also keep the intensity levels high which help you to burn your calories and fat from your body.

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For a full fitness and nutrition program that can help you achieve the body of your dreams, start with some simple goal setting so I can send you some info regarding my next online fitness challenge. Sign up HERE.

All levels are welcome and encouraged. This is not a “quick fix”; it’s about learning lifestyle behaviors and working around common issues that can keep us from achieving our biggest goals and dreams. They truly will change your life.

Gratitude Wins

Sundays are one of my favorite days of the week.

Yes, although I’ll admit it wasn’t always that way; I’m not a “calm” personality by nature so the fact of just slowing down on an entire day of each week was something that took a loooong time to get used to.

But I am getting used to it and really enjoying it too. 🙂

It’s a day to reflect on what the past week entailed and what we look forward to in the coming week. It’s a day to give thanks for all that we have; and this was also a difficult issue at certain times of my life.

I mean, how EASY is it to complain and whine about life “not being fair to us” and “what coulda been”, etc? I’ll admit, I was the first one to believe that I wasn’t guilty of this but it turns out.. I WAS! Go figure! lol Being positive means more than just turning our frowns upside down. It’s about getting back up each and every time that life knocks us down. It’s about not taking it too personally and in finding a NEW way to move ahead again. I know I’ve had my share of complaining about everyone else’s roles in my own struggles and stresses. It was always just easier that way, I guess. Then one day, (if you’re lucky) you wake up and realize that the fingers we are pointing out at everyone else are just pointing right back at us.

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Truth.

I used to blame so many people in my life for various reasons. Pick anyone and pick anything and I’m sure I had complained about it before. To my dismay, I’ve been corrected over and over and over again until it just hit me BAM! in the face that much of it had been MY problems in the long run. Was I a ‘bad’ person? No. I was just guilty of allowing certain behaviors to take over what I knew was right and allowing my own negative behaviors to take over when I felt threatened.

And it turns out, I must have felt threatened more often than I really even knew.

The other day, while I was doing my regular self development reading, I came across a verse stating that we cannot expect anybody else to love US more than they can love THEMSELVES.

BAM! Tears started streaming down my face as I realized how many people I had incorrectly judged over my life. How unfair I had treated others by assuming that they weren’t giving it their all or being selfish in their love for me and all I believed to be right and true. I had been unfair in my judgments and am working on righting that behavior in my mind and in my actions.

Today, I reflected on that while we enjoyed, truly enjoyed the family time together. Instead of getting caught up in what most of us think we want more of; power, money, authority, or whatever…

there’s nothing more we need than what most of us have in front of us today; family, love, friendship, understanding.

These are the true blessings in life and should be what we all strive to share more of with others…

and in turn, receive more of it for ourselves in the long run.

7 Day FREE Slim Down Meal Plan

Do you ever just think, “if someone gave me a successful and healthy meal plan to follow, I could totally rock my results this year?”

Well, ask and you shall receive! I am including a FREE and full 7-Day Meal Plan to help you succeed on your journey this week. Follow along and get in a workout of your choice to really boost that metabolism. Remember not to eat less than this program entails. It is based on a 1,300 calorie range diet so eating less only slows down your metabolism. Why? Because our bodies are like a well programmed machine/computer that sends out alerts to STOP working as efficiently when it’s not getting enough fuel to sustain it’s needs. It’s main priority is to NOT DIE!! And when you stop and think about it, that’s a pretty darned good plan! 😉

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***Weight Loss Meal Plan***

Recipes- Week 1

I drink Shakeology daily but didn’t add it into this meal plan in case someone didn’t have it. Shakeology is a meal replacement shake that helps you lose weight, boost energy, lowers cholesterol, aids digestion, and so much more. I am not perfect with eating my veggies and with Shakeology I know I am getting everything I need. If you want to add Shakeology to your meal plan just replace 1 meal or snack with it. You can check out more info here: Shakeology

Day 1:  Mid-Morning Snack- Crunchy Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crisp-bread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium (or 4-5 egg white omelet, folded in half and cut into 1/4’s)
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with protein slices and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper. Enjoy with a calorie free beverage.

Day 1:  Lunch- Teriyaki Salmon Burger

Ingredients

  • 2 tablespoons pineapple juice
  • 2 teaspoons brown sugar, packed
  • 1 1/2 teaspoons teriyaki sauce, low sodium
  • 1/4 teaspoon garlic, chopped
  • 4 ounces wild Alaskan or Washington salmon, fresh
  • 2 teaspoons mayonnaise, low-fat
  • 1/2 teaspoon green onion, chopped
  • 1/8 teaspoon ginger, fresh, chopped
  • 1/2 teaspoon toasted sesame seeds
  • 1 lettuce leaf
  • 1 piece thinly sliced tomato
  • 1 hamburger bun (I prefer whole-wheat choices)

Preparation

  • Please note: this recipe requires 1 hour marinating time which is not reflected in prep time.
  • Combine pineapple juice, brown sugar, teriyaki sauce and garlic in a resealable bag. Add salmon; coating well with marinade. Refrigerate for an hour.
  • Mix mayonnaise with green onions, ginger and sesame seeds. Set aside in refrigerator near salmon.
  • Heat grill.
  • Remove salmon from marinade. Place on grill and cook until fish is opaque and flakes easily with a fork.
  • Place lettuce and tomato slice on one side of the bun. Top with the salmon. Spread sesame-ginger mayonnaise on top and cover with remaining half of bun. Serve sandwich with your favorite calorie-free beverage.

Day 1:  Mid-Afternoon Snack- Pumpkin Seeds

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 1:  Dinner- Steak with Peppers, Wild Rice & Smoothie

Ingredients

  • 4 3/4 ounces beef tenderloin, raw
  • 1 1/4 teaspoons extra virgin olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1 1/2 teaspoons balsamic vinegar
  • 1/2 cup bell peppers, green, sliced
  • 1/2 cup red bell pepper, cut in strips
  • 1/2 cup onion, yellow, sliced
  • 2 tablespoons chicken broth, fat-free, low-sodium

Preparation

  • Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
  • Brush steak with olive oil.
  • Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
  • Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
  • Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
  • Place steak on a plate and spoon vegetables and pan juices around steak.

Wild Rice

Ingredients

  • 2/3 cup rice, wild, cooked
  • 2 teaspoons spread, buttery, low-fat

Preparation

  • Prepare rice per package directions.
  • Serve 2/3 cup of the rice topped with spread with dinner.

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Mango-Berry Smoothie

Ingredients

  • 1/4 cup mango, chunks, frozen, thawed
  • 1/4 cup strawberries, frozen, unsweetened, thawed
  • 2 tablespoons milk, fat-free

Preparation

  • Process fruit and milk with one ice cube in a blender or food processor. Pour into a glass and enjoy with the meal.

Day 2:  Mid-Morning Snack- Nuts & Raisins

Ingredients

  • 1 1/2 tablespoons (or 12 pieces) nuts of choice, dry roasted, unsalted
  • 2 teaspoons raisins

Preparation

Enjoy a mixture of nuts and raisins.

Day 2:  Lunch- Garlic Chicken & Spinach Wrap

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon garlic, chopped
  • 1/3 cup chicken, cooked
  • 1 1/2 cups spinach, fresh, chopped
  • 1 low carb whole wheat tortilla, 10″

Preparation

  • Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.
  • Add spinach to skillet and sauté until just wilted (about 1-2 minutes).
  • Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.  Serve with a calorie free beverage to drink.

Day 2:  Mid-Afternoon Snack:  Beef Jerky (1/2 ounce) & (1 serving) Whole Wheat Crackers

Day 2:  Dinner- Curried Scallops, Garlic Spinach, Spaghetti with Oil & Garlic, Cantaloupe

Ingredients

  • 1 1/2 teaspoons extra virgin olive oil
  • 1 tablespoon green onion, chopped
  • 1/4 teaspoon curry powder
  • 1/2 teaspoon tomato paste, canned, low sodium
  • 1 tablespoon chicken broth, fat-free, low-sodium
  • 1 tablespoon evaporated skim milk, canned
  • 5 ounces scallops, or choice of tilapia, fresh

Preparation

  • Heat olive oil over medium-low heat. Add the onion to skillet and cook, stirring occasionally, until it starts to soften, about 3 minutes. Stir in curry powder and cook for 1 minute more.
  • Transfer the onion mixture to a blender or food processor and add the tomato paste, broth and evaporated milk. Pureé until smooth.
  • Return the sauce to the skillet and bring to a simmer. Add scallops. Simmer, covered, until the scallops are just done, 3 to 5 minutes.

Garlic Spinach

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 4 cups spinach, fresh, chopped
  • 1 teaspoon garlic, chopped
  • 1/8 teaspoon black pepper
  • 1 teaspoon lemon juice

Preparation

  • Heat olive oil in skillet over medium heat. Add garlic and saute for 1-2 minutes. Add spinach and stir until wilted. Season with pepper and lemon juice.

Spaghetti with Garlic & Oil

Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cantaloupe

Ingredients

  • 1/2 cup cantaloupe melon balls, fresh or frozen
  • 2 teaspoons golden raisins

Preparation

Mix cantaloupe and raisins for a tasty dessert.

Day 3:  Mid-Morning Snack- Seafood Salad with Celery Stalks

Ingredients

  • 2 ounces crab, imitation (or choice of white fish)
  • 1 1/2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon dill weed, dried
  • 3 celery stalks
  • 8 fluid ounces water

Preparation

  • Shred crab and mix with mayonnaise and dill.
  • Serve with celery stalks.
  • Enjoy with a glass of water.

Day 3:  Lunch- Turkey & Vegetable Sandwich

Ingredients

  • 2 slices bread, whole wheat
  • 1 tablespoon mayonnaise, low-fat
  • 1 teaspoon dijon mustard
  • 3 ounces turkey breast, oven roasted
  • 1 tomato slice, medium
  • 1/8 cup bell peppers, green, sliced
  • 3 tablespoons soy beans (nuts), roasted, unsalted

Preparation

  • Spread bread with mayonnaise and mustard.
  • Arrange turkey, tomato and peppers on one slice, top with the other.
  • Serve with soy nuts on the side.
  • Enjoy with a calorie free beverage.

Day 3:  Mid-Afternoon Snack- Pesto Artichoke Chicken Wrap

Ingredients

  • 2 tablespoons chicken, cooked
  • 2 1/2 teaspoons artichoke hearts
  • 1/2 teaspoon scallions, fresh, chopped
  • 1/2 teaspoon pesto sauce
  • 1 low carb flour tortilla, 6″
  • 1 piece pimiento strips
  • 8 fluid ounces water

Preparation

  • Shred chicken.
  • In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.
  • Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.
  • Roll up tortilla; heat if desired.
  • Enjoy with a glass of water.

Day 3:  Dinner- Grilled Steak with Salsa Sauce, Spinach Salad, Cottage Fries, Ginger Grilled Pineapple

Ingredients

  • 3 tablespoons salsa
  • 1 1/4 tablespoons sour cream
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 4 ounces beef, top sirloin steak, lean, raw, 1/8″ trim

Preparation

  • Mix salsa and sour cream; refrigerate until ready to serve.
  • Season steak with pepper and garlic powder.
  • Grill the steak 4 to 5 minutes each side, turning once, for medium-rare, or longer to desired doneness.
  • Transfer the steak to a cutting board and let rest for 5 minutes; slice on the diagonal into 1/2-inch thick slices.
  • Spoon the salsa mixture onto a plate and place the steak slices, slightly overlapping, on top.

Spinach Salad

  Ingredients

  • 4 tomatoes, cherry
  • 1 1/4 cups spinach, fresh, chopped
  • 1/4 cup mushrooms, sliced
  • 1 1/2 teaspoons salad dressing, ranch, reduced fat
  • 1 tablespoon balsamic vinegar

Preparation

  • Halve tomatoes and toss with spinach and mushrooms.
  • Drizzle with dressing and vinegar.

Cottage Fries

  Ingredients

  • 12 cottage cut french fries, frozen
  • 1 tablespoon ketchup

Preparation

      • Prepare cottage fries per package directions,
      • Serve with ketchup.

Grilled Ginger Pineapple

Ingredients

  • 2 pieces pineapple, slices, canned in water
  • 1 teaspoon brown sugar, packed
  • 1/4 teaspoon ginger, fresh, chopped

Preparation

Top pineapple with equally divided sugar and ginger. Place under broiler and cook until sugar begins to caramelize.

Day 4:  Mid-Morning Snack- Hard Boiled Egg & Banana

Ingredients

  • 1 egg, large, hard-boiled
  • 1/2 banana, small

Preparation

  • Enjoy a hard-boiled egg and half a banana for this quick snack.

Day 4:  Lunch- Seafood Salad Pita

Ingredients

  • 3 1/2 ounces (US or Canada) shrimp, or choice of fish/seafood, uncooked
  • 2 teaspoons mayonnaise, low-fat
  • 1/4 cup bell pepper, green, chopped
  • 1 pita, wheat, small, 4″ diameter
  • 10 strawberries, whole, fresh
  • 1 tablespoon almonds, sliced

Preparation

  • Steam shrimp or fish.
  • Mix cooled and chopped seafood with mayonnaise and peppers. Stuff into pita halves.
  • Serve strawberries and almonds for dessert. Enjoy with a calorie free beverage.

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Day 4:  Mid-Afternoon Snack- Pita Nachos

Ingredients

  • 1 pita, wheat, small, 4″ diameter
  • 1/8 teaspoon extra virgin olive oil
  • 3 tablespoons cheddar cheese, low-fat, low-sodium
  • 1/8 teaspoon oregano, dried
  • 1 piece jalapeño
  • 8 fluid ounces water

Preparation

  • Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
  • Sprinkle cheese evenly over pita wedges.
  • Season with a pinch of oregano.
  • Heat under broiler until cheese is melted.
  • Add a slice of jalapeno, if desired. Enjoy with a glass of water.

Day 4:  Dinner- Herb Roasted Chicken & Vegetables, Potatoes & Honeydew

Ingredients

  • 4 1/2 ounces chicken breast, boneless/skinless, raw
  • 1/4 eggplant
  • 1/4 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil
  • 1/2 tomato, medium
  • 1/8 teaspoon basil, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Preparation

  • Preheat oven to 450°F.
  • Rinse chicken breast, remove any visible fat, and pat dry with a paper towel. Place in the middle of a baking pan lightly coated with non-stick cooking spray.
  • Wash and peel the eggplant with a vegetable peeler and cut into 1-inch pieces . Place the eggplant, onion and garlic in a large bowl.
  • Drizzle with olive oil and stir lightly to combine. Spread the vegetables around the chicken.
  • Chop the tomato coarsely; place on top of the vegetables.
  • Sprinkle chicken with basil, oregano, salt and pepper to taste. Roast in the oven for 10 minutes. Turn the chicken and gently stir the vegetable mixture. Return to oven and roast for an additional 10 to 15 minutes, or until chicken is no longer pink inside and the vegetables are tender.

Garlic Roast Potatoes

Ingredients

  • 3/4 cup potatoes, diced
  • 1/3 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Preheat oven to 400°. Coat a baking sheet with cooking spray.
  • Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.
  • Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.

Honeydew

Ingredients

  • 3/4 cup honeydew melon balls

Preparation

Enjoy your honeydew melon for dessert

Day 5:  Mid-Morning Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 5:  Lunch- Tuna Melt

Ingredients

  • 2 1/2 ounces tuna, canned in water, drained
  • 1/2 teaspoon lemon juice
  • 1 tablespoon celery, fresh, diced
  • 1 teaspoon onion, red, chopped
  • 2 tablespoons mayonnaise, low-fat
  • 1 English muffin, whole wheat
  • 2 tomato slices, medium
  • 1 1/2 tablespoons cheese, Swiss, low fat, shredded
  • 2 tablespoons alfalfa sprouts
  • 1/2 cup baby carrots

Preparation

  • Combine tuna with lemon juice, celery, onion and mayonnaise.
  • Split English muffin and top each half with equal amounts of tuna mix. Place a tomato slice on each. Top each with Swiss cheese. Place in toaster oven or under broiler until cheese melts.
  • Top with alfalfa sprouts and serve with carrots.

Day 5:  Mid-Afternoon Snack- Edamame

Ingredients

  • 1/2 cup edamame, thaw ‘n serve
  • 8 fluid ounces water

Preparation

  • Crunch on steamed or boiled edamame for this easy snack. Serve with a glass of water.

Day 5:  Dinner- Greek Chicken, Marinated Tomatoes, Couscous & Strawberry & Kiwi Dessert

Ingredients

  • 4 ounces chicken breast, boneless/skinless, raw
  • 1/2 ounce feta cheese, low-fat
  • 2 tablespoons yogurt, plain, non-fat
  • 1 teaspoon chives, fresh
  • 1/2 teaspoon oregano, dried
  • 1/2 teaspoon parsley, dried
  • 1/2 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Pound the chicken breast between two sheets of heavy plastic wrap to 1/4-inch thickness.
  • Combine cheese, yogurt, chives, oregano, parsley, garlic, and 1/4 tsp oil. Mix to form a smooth paste.
  • Place the cheese mixture down the center of the chicken breast. Fold up the bottom and fold in the sides of the breast. Fold down the top, completely enclosing the cheese mixture.
  • Heat the remaining 3/4 tsp oil in a heavy skillet over medium-high heat.
  • Add the stuffed chicken, seam side down, and saute´ until browned, about 5 minutes. Continue to sauteé until the chicken is cooked through, about 3 to 5 more minutes.

Marinated Tomatoes

  Ingredients

  • 1 tomato, medium
  • 1 teaspoon garlic, chopped
  • 1/2 teaspoon extra virgin olive oil
  • 1/8 teaspoon salt
  • 1 teaspoon basil, fresh, chopped
  • 2 teaspoons balsamic vinegar

Preparation

  • Slice tomato.
  • Toss with remaining ingredients. Let sit, stirring occasionally. Enjoy with meal.

Quick & Easy Couscous

  Ingredients

  • 2/3 cup couscous, cooked
  • 3/4 teaspoon extra virgin olive oil
  • 1/2 teaspoon parsley, fresh, chopped

Preparation

  • Prepare couscous per package directions, Portion out 2/3 cup.
  • Drizzle with olive oil and parsley.

Kiwi and Strawberry Dessert

Ingredients

  • 1 kiwi, peeled and sliced
  • 3 tablespoons sliced strawberries, fresh

Preparation

Serve kiwi with strawberries for a refreshing dessert.

Day 6:  Mid-Morning Snack-Pumpkin Seeds & Orange Juice

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 6:  Lunch- Egg Salad Sandwich

Ingredients

  • 2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon oregano, dried
  • 1 egg, large
  • 1 egg white, cooked
  • 1/4 cup celery, fresh, diced
  • 2 slices bread, whole wheat
  • 6 fluid ounces milk, fat-free

Preparation

  • Blend mayonnaise, garlic powder, celery seed and oregano in a large bowl. Season as desired with favorite salt-free seasoning. Add chopped hard-boiled egg, egg white and celery; mix.
  • Spoon egg salad between bread slices. Enjoy with a glass of milk.

Day 6:  Mid-Afternoon Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 6:  Dinner- Turkey Parmesan, Zucchini, Spaghetti with Oil and Garlic, Cherry Sundae

Ingredients

  • 2 teaspoons bread crumbs, plain
  • 1/8 teaspoon parsley, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon black pepper
  • 1 tablespoon Parmesan cheese
  • 3 ounces turkey cutlet, raw
  • 1 tablespoon liquid-egg substitute
  • 1 1/4 teaspoons extra virgin olive oil

Preparation

  • Mix breadcrumbs with parsley, oregano, pepper and cheese.
  • Place bread crumb mixture on a plate.
  • Dip both sides of turkey into egg substitute and press into the bread crumb mixture to coat.
  • Heat the olive oil in a skillet over medium heat. Place turkey in the skillet and cook 5 to 7 minutes on each side, until lightly browned and cooked through.

Zucchini

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 1 2/3 cups zucchini, fresh, sliced

Preparation

  • Heat olive oil to medium.
  • Add zucchini and sauté until tender. Season with salt and pepper to taste.

Spaghetti with Garlic & Oil

  Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cherry Ice Cream Sundae

  Ingredients

  • 1/4 cup cherries, red, unsweetened, frozen
  • 2 tablespoons ice Cream, vanilla, 98% fat free
  • 1/2 teaspoon sugar free, fat free chocolate flavored syrup

Preparation

  • Thaw cherries in microwave for 10-20 seconds. Top with ice cream. Drizzle with chocolate syrup. Enjoy for dessert.

Day 7:  Mid-Morning Snack- Salmon Salad on Crispbread

Ingredients

  • 1/4 tomato, medium
  • 1/4 cucumber
  • 1 ounce salmon, canned in water
  • 1 teaspoon mayonnaise, low-fat
  • 1/2 teaspoon Dijon mustard
  • 2 pieces rye crispbread crackers, low-sodium
  • 8 fluid ounces water

Preparation

  • Wash tomato and peel cucumber; slice thinly.
  • Drain salmon and combine with mayonnaise and mustard in a small bowl.
  • Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices. Enjoy with a glass of water.

Day 7:  Lunch- Southwestern BBQ Wrap

Ingredients

  • 2 ounces chicken, cooked
  • 1/4 cup black beans, cooked
  • 3 tablespoons yellow corn, frozen
  • 1 tablespoon barbecue sauce
  • 1 tablespoon sour cream, reduced fat
  • 1 teaspoon extra virgin olive oil
  • 1 low carb whole wheat tortilla, 6″
  • 1 lettuce leaf
  • 1/2 tomato, medium

Preparation

  • Dice chicken. Combine in a microwave-safe bowl with black beans (drained), corn, barbecue sauce, sour cream, and olive oil. Stir to mix thoroughly.
  • Cover bowl with plastic wrap and heat in microwave for 1 minute.
  • Stir. Microwave for additional time, if necessary, until heated through. Warm tortilla if desired.
  • If packing your lunch to be eaten later, chicken mixture may be stored in an airtight container and heated in microwave just prior to assembling and serving.
  • Place lettuce leaf in the center of the tortilla and top with chicken mixture.
  • Roll up tortilla and serve with sliced tomato on the side.
  • Enjoy with a calorie free beverage.

Day 7:  Mid-Afternoon Snack- Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crispbread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with turkey and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.

Enjoy with a calorie free beverage.

Day 7: Dinner- Mustard Glazed Fish, Pepper Stir-Fry, Garlic Mashed Potatoes, Frozen Banana Dessert

Ingredients

  • 5 1/2 ounces sole/flounder, uncooked
  • 1 lemon
  • 1 3/4 teaspoons margarine, canola-based, trans-fat free
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon basil, dried

Preparation

  • Preheat oven to 450°F.
  • Coat a shallow baking pan with non-stick cooking spray. Place fish in prepared pan, tucking under any thin edges.
  • Cut lemon in half. Squeeze juice from 1 lemon half. Cut remaining half into slices.
  • Melt margarine in a small saucepan on stovetop; combine with lemon juice, mustard and basil.
  • Pour sauce over fish and top with lemon slices.
  • Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with fork.

Pepper Stir-Fry

Ingredients

  • 1/3 bell pepper, green, medium
  • 1/3 red bell pepper, medium
  • 1/3 teaspoon extra virgin olive oil
  • 1/4 cup chopped sweet onion

Preparation

  • Cut peppers into strips.
  • Heat oil in a skillet to medium.
  • Add peppers and onions; sauté until vegetables are tender. Season with pepper and your favorite sodium-free seasoning.

Garlic Mashed Potatoes

Ingredients

  • 7/8 cup potatoes, diced
  • 2 tablespoons chicken broth, fat-free, low-sodium
  • 1 teaspoon margarine, canola-based, trans-fat free
  • 1 teaspoon garlic, chopped

Preparation

  • Boil potatoes until tender.
  • Mash with broth, margarine and garlic. Season with salt and pepper to taste.

Chocolate & Nut Coated Banana

Ingredients

  • 1/4 banana, small
  • 2 1/4 teaspoons chocolate syrup, fat-free light
  • 1/2 teaspoon pecans, chopped

Preparation

  • Please note: the prep time does not include time for the chocolate to set.
  • Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

 

Want more help with your meals and success? Join my next LADIES only private forum to help you with all of your goals:

 

APPLY HERE! 🙂

10 Lbs Gone!

It’s MONDAY!!!! I feel so re-energized with my latest goals for the New Year! It’s such a rush when I find myself actually EXCEEDING what I expected from to achieve but only comes from focused work and consistency.

It’s a shame nothing comes easy, right? I know…I’ve tried plenty of times. I used to believe I could workout enough to burn off the foods that I loved to eat, eat, eat!

That didn’t work out very well though and I had to figure out a new plan.

That’s when I decided that I would limit my foods to next to nil. All that accomplished was make me a grumpy Kathy who wanted MORE foods than ever before. How would I ever reach my goals?

Obviously, it entails both proper nutrition and calorie range…as well as the workouts to help UP the ante!

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There’s no magic workout or magic food plan or magic pill…darn it!!! But there is the option of finding the workout that you enjoy most and eating in a range that helps your body burn fat and run efficiently, without going into shut-down mode and thinking that you’re starving it to death.

Apparently, my body was confused all the time. I’m sooo sorry, body, I really am!! 

Now, I love finding new and different styles of programs that push me and challenge me to new heights. Yes, even sometimes kind of scare me too! 😉 That doesn’t mean that everyone needs to like the programs that I gravitate towards but it keeps life fun when you change things up. As for foods, I find that eating close to what I love to eat normally and just fitting it into the plan; helps me the most. That’s why this program, “Insanity Max:30” is perfect for me! It pushes me because I’m working out to MY max…not anyone else’s (there’s even a modified version for people who can’t go full force or don’t want to do all the intensity moves but still get killa results!) and it’s only 30 minutes.

Everybody’s got time for that 😉

Then…the blessed food container system (key angelic music now). I am in love. Like over the moon, I can eat like this forever and I don’t feel deprived or hungry or anything negative and I’m getting leaner and stronger every day.

I decided to step on the scale today (because I never weigh myself due to the fact that the scale is evil) to see what has happened. I didn’t expect too much in 7 weeks time, although my weekly pictures show a big change and my clothes are getting too big for me…why on earth would the scale budge? Because it just doesn’t..that’s why.

So I almost fell backwards when it showed I’ve lost ten pounds!!!

me!!!

That is just crazy talk! But I’m not going to argue or second guess it…I’m just going to finish this amazing program and then jump into the 21 Day Fix to change it up again (but not the food system; this is here to stay!)

Here is a fun recipe I found for my after workout shake with Shakeology.

Try it and see how yummy good foods can be 😉

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Peanut Butter Cinnamon Dulce Frap

• One scope Vanilla Shakeology

• 1 cup chilled coffee

• 2 packets Stevia

• Dash of sea or himalyan salt

• 1/4 cup almond milk

• Ice

Blend all ingredients together.

I like to add a spoonful of peanut butter and a dash of cinnamon to the above recipe. Yum!!

What’s your favorite after workout re-fuel?

Vanilla Energy Bars

It’s early in the morning. You’re rushing out the door to get the kids to school, or to get to work. You have your lunch packed, but don’t have anything healthy for your mid-morning or afternoon snack. Often, those are the times where you’ll grab a bag of chips or something sweet to tide you over. Only problem, those little treats can pack very little nutrition, add unwanted calories, and derail all the good you’ve been doing. But when your treats become Shakeology treats, that’s a completely different story.

Introducing Vanilla Energy Balls

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These little guys are packed with protein, superfoods, healthy fats, and just the right amount of sweet to help diminish those cravings. Have at it!

Here’s what you need:

(Makes 15 servings, 1 ball each)

  • Total Time: 15 min.
  • Prep Time: 15 min.
  • Cooking Time: None
  • 1½ scoops Vanilla Shakeology
  • ½ cup almond flour
  • ½ cup old-fashioned rolled oats
  • ¼ cup all-natural almond butter
  • ⅓ cup unsweetened almond milk
  • ¼ cup sliced raw almonds

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Step 1: Combine Shakeology, almond flour, and oats in a medium bowl; mix well.

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Step 2: Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.

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Step 3: Roll mixture into fifteen balls, each about 1-inch in size.

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Step 4: Roll balls in almonds.

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Nutritional Information (per serving):

  • Calories: 80
  • Total Fat: 5 g
  • Saturated Fat: 0 g
  • Cholesterol: 1 mg
  • Sodium: 34 mg
  • Carbohydrates: 5 g
  • Fiber: 2 g
  • Sugar: 1 g
  • Protein: 4 g