Hammer & Chisel meal plan, Kathy Pro Fitness, Kathy Prohoroff, weight loss help, clean eating, meal plan for weight loss, Meal plan for fitness goals, healthy food plans, family approved healthy meal plan

Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)

 

Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

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I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.

 

 

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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! 🙂

Who Wants ABS? (or maybe I should just ask who doesn’t to weed out the non-committed folks!) :)

IMG_0953This is for all the beautiful people who have been dreaming and wishing and hoping to one day have a sexy midsection! Is that YOU?? I am pretty sure it’s most of the population! LOL

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

Seriously, I know! I’ve worked out so intensely and so often that if this was a proven method, I’d have had a six pack for most of you reading this today! 😉  But, alas, foods are the KEY to getting those abs to POP!

If you’re following the dietary guidelines of a fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.) Tell me how much protein do YOU get each day? I see and talk with so many women who DON’T bcuz they think it will “bulk” them up….

NOT! Get that protein in yo face asap! 😉

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. DUH!  If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge. And “double-whammy” is such a fun word to use that I encourage you to try it out a few times this week!

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss. It’s why I eat Greek yogurt and drink my Shakeology DAILY!!

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Seriously, I cannot tell you how many women tell me that they don’t know why they aren’t losing weight; since they only eat maybe 1 time a day!!! EXCUSE MOI??????

Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core. You MUST eat!!! It’s the ONLY way! 😉

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.  I will challenge you to drink the recommended amount for fit individuals; 1/2 your body weight in ounces!! So for someone who is 150 lbs; they would need to drink at least 75 oz of water every day! Or a gallon if you are really up to the challenge!

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks. Something to seriously consider especially over the weekends, am I right or am I right? (you are SO smart! lol)

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but that’s just  for free.

Do you need an added incentive? I have a BUSY MOM’S support group starting first of the month and welcome you to message me today for info on joining. You can succeed and have time for your family AND save money along the way! All thrown in for extra bonus!! 😉

Email me at: http://www.spazzykay@gmail.com

Are You Struggling Today?

It’s amazing to me when I hear people assume that if you don’t complain or talk about your struggles; that you must no have any.

BULL!!! 

Our struggles are our stories!!! Embrace them and learn to grow from them.  That is your message to the world around you.

In keeping with today’s topic; I will share some of mine…

I am a very happily married woman of almost 20 years to my amazing hubby.  Do you think that it’s been bliss ever since the day we said, “I Do”???

FAR FROM IT!!!

…and to those of you who are, or have been married know that it would have been a complete lie for me to say otherwise.

We started out as your average “happy” young couple with dreams of a family life, successes, growing in our faith and many blessings.

While I can’t say we aren’t enjoying all of these today, it sure has not been “easy” in any respect.

Which reminds me of a joke my son told us this summer;

“Why did the washing machine stop working?…. Somebody threw the towel in…”

=D =D =D

We all have struggles and if we stick with what needs to be done consistently; we can work our ways through them and come out stronger than ever. This doesn’t mean it’s a great idea to complain to everyone around you or share all over social media about your issues…

Because there is such a thing as an “unfollow” button and that will get pressed if you make complaining a habit. Instead, act as though everything is going great and your reality will become so. You have more power over your progress and success than you know.

My point is that although life has had it’s share of ups and downs for us, we never gave up. We kept refocusing on helping each other and moving forward in the best way we could understand at the time. There is no fairy tale life. There is no perfection for anyone. I know we will continue to have our struggles but without them, we wouldn’t be as happy and as strong as we are today. My hubby is my best friend and I know he has my back just as much as I do, his.

But you have to get a little bit (sometimes, a LOT) uncomfortable before you feel proud of where you’ve come from…

Let’s focus in on the happy parts of today!

Are You Living in YOUR Moments?

Funny how fast time flies by, don’t you think?

I find that the more I think I have it all together, the harder life laughs at me and changes the scenery!

You know you agree! 😉

Screen Shot 2014-06-29 at 9.19.19 PM

Anyway, yes, my daughter has now graduated from high school, after fighting through the last part of this past year. A funny story she shared with us about our two overseas moves in the last five years (for those of you unfamiliar with my story; yes, this happened and a big reason my daughter was so far behind in her schooling this final year!); was when one of her teachers asked the senior students to write out some advice tips for the incoming Freshmen class. (how freaking cool is that teacher, by the way??)

My daughter (bless her sarcastic heart; she may just take after her mum after all!) wrote the following advice: “Make good friends and get ahead on your credits and grades because you never know if your family may move overseas.”

okay, I thought it was hilarious…you may not agree but it’s all good!

I find that life can really turn your world upside down and then give you a good shaking still from time to time. Have you ever experienced this before? (hint: if you’re ALIVE and actually doing something in your life, then this is a given)

There is no way around it or out of it but you darned sure better move your ass and give it your much needed attention! I think it’s at these times in our lives that we are most vulnerable and need to really be vigilant about who we surround ourselves with. Your attitude about your situation (whatever they may be; big or small) will weigh heavily on the side of the attitudes around you. Don’t believe it? Think about the 5 people you are closest to in your life. Now, think about their temperaments and points of views on life and all things in it. Then go ahead and try to tell me you don’t see eye to eye or believe most of the same, yourself.

Whether you realize this or not; it’s a fact. Maybe you’re the exception to this rule…but I highly doubt it!

My advice to you today is to surround yourself with positive people and teachings. Read Personal Development books to help you grow exponentially. Get out and do some activity to boost your heartrate. Lift weights to strengthen your weak areas. Learn to laugh at yourself in times of stress. Be the best person you could be for today.

Trust me; life goes by regardless.

You may as well feel happier and enjoy the ride.

If You’re Happy and You Know It!

Happy Wednesday to you!!

Today I wanted to share with you the whole concept of being where you are today.  Are you happy with your current financial, fitness, relationship, time-management, stress, etc levels?  Why or why not?

I have to say that I’m a recovering “blamer” to many of these areas.  For example, when I wasn’t happy with my fitness or weight; I’d simply blame it on something or someone else.  “I don’t have the time to workout like I want.”  “My kids take all of my time.”  “I don’t have a private cook or money to buy all the pre-cooked foods to follow a specific plan.”

Whatevs.

Excuses are just that; excuses.  Nothing more and nothing less.  They should actually be changed to “blah blah blah blah blah.”…because it accomplishes the same result.

NOTHING!!!!!

Did you know that you are exactly where you are today; who you are today and with your current situations you are with today because of the choices and habits you’ve made up to this point?

The first time I read that piece of information, I pretty much threw a fit.  Seriously.  MY FAULT???  How dare you blame ME!

But in all honesty, once I got over feeling blamed, I realized it was completely true!

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So, what to do?  I guess after you come to the realization that this is true for you too (many times, peeps NEVER get past this and linger in unhappy mode all their lives!), the choice is up to you on which path to take.

The current path that is making your unhappy and not taking responsibility…

 

or the path to change it up and make things happen.  Now, granted, a few changes won’t be that apparent in a few days or weeks time, but keep it up and that will compound to making HUGE changes over time.  Trust me, consistency does pay off.  If you keep plugging away (kinda like the tortoise and snail do); you’ll always reach your destination.  But, if you hurry up and get frustrated then stop and go into another direction; time after time, you will NEVER get anywhere!!!

Am I right; or am I right?  Bingo!!!

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