Clean Sweet & Sour Chicken

 

I've been craving Chinese - and this was just what I needed!!! Loved it!

 

What you need:

• 1/3 c low sodium soy
• 2 TBSP raw honey
• 2 garlic cloves, minced
• 1/4 tsp crushed red pepper flakes
• 1 1/4 lb bonesless, skinless chicken breasts (about 3 breasts, cubed into 1 inch cubes)
• 1 medium red bell pepper, cut into 1 inch cubes
• 1 medium onion, cut into 1 inch cubes
• 1/2 fresh pineapple, cut into 1 inch cubes (about 1 1/2 cups)
• 12 sprigs of fresh cilantro, chopped about 1/4 cup
• Rice (brown for clean eating, I used basmati rice (which is a long grain rice)

What you need to do:

1. In a small bowl, which together soy sauce, honey, garlic, and pepper flakes. Place chicken in a large shallow dish. Pour soy sauce mixture over chicken, toss gently. Cover and refrigerate for 8 hours.
2. Heat a large nonstick skillet over medium-high heat. Add chicken and marinade and sauté for 5 minutes or until chicken is cooked through. Add bell peppers and onion and cook for 5 minutes or until veggies are slightly tender. Add pineapple and cook for 2 more minutes. Sprinkle with cilantro and serve immediately over rice.

Nutrition (without rice): Calories 161 - Total Fat 1.5g - Carbs 17g - Sugar 13g - Protein 21g - Sodium 404mg - Cholesterol 48mg

 

 

 

Clean, Simple and 21 Day Fix Approved Tacos

What you need:

• 1 lb ground lean turkey
• lettuce
• tomato
• shredded cheese
• onions
• 2 tablespoons ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon chili powder
• whole wheat soft tortilla shell
• optional toppings - plain Greek yogurt and avocado

What you need to do:

 

To make the taco seasoning:

1. Blend all spices in a bowl and use to season any taco meat you are cooking. Use approximately 1 tablespoon per pound of meat.
2. Note: This mix has a small amount of “kick” to it.  If you want something without the kick, leave out the cayenne and add an extra 1/2 teaspoon of paprika.

To make the tacos:

1. Pan fry ground turkey, thoroughly.
2. While turkey is cooking, cut up vegetable toppings
3. Once turkey is cooked, add 2/3 c water and taco seasoning (1 tablespoon per pound of meat). Heat until steaming, then place on low for a few minutes.
4. Place taco meat into lettuce bowl and top with toppings (measure meat and veggies with 21 Day Fix)
5. Optional homemade whole wheat chips - bake whole wheat shell in oven at 350. 10 minutes on each side, once crispy and cool cut into triangles (or strips if you want to put on top of taco salad)

21 Day Fix - measure out meat (red), toppings, veggies (green), and whole wheat shell is one yellow

 

  

Turbo Fire

•  Burn up to 9x more fat and calories than traditional cardio with high-energy, intense cardio conditioning, kickboxing drills, and choreographed moves set to heart-pumping beats.
•  Have fun in the lively class setting with hot music mixes— it feels like a party in your living room.

Watch This!!

How TurboFire works

•  Shed fat faster with High Intensity Interval Training (HIIT) known as Fire Drills, short 1-minute bursts of maximum effort.
• Burn calories at a higher rate for up to 24 hours after the workout with the Afterburn Effect.

Is TurboFire for me?? It is if...

•  You want to shape a lean body, sexy legs, toned arms, and tight abs, FAST.
•  You are beginner or advanced– although TurboFire is considered an advanced program, there are special new features to help beginners stick with the program.
• Enjoy working out to music and is a fan of kickboxing and intense cardio.

Features to help beginners...

•  In the Fire Starter Class, Chalene teaches the moves and combinations so newcomers can start off on the right foot and Turbo fanatics can perfect their form.

What do I get...

1. FIRE STARTER CLASS: Master the TurboFire moves as Chalene breaks them down for you at a slower pace, so you can be ready for the HIIT classes.
2. LOW HIITs: LOW HIIT 20, LOW HIIT 25 CLASSES:  Don't let the "low" (as in "low-impact") fool you—these high-intensity workouts ignite the AfterBurn Effect to help you keep burning calories.
3. FIRE HIITs: FIRE 30, FIRE 40, FIRE 45, FIRE 55 CLASSES: Actively recover from the HIIT classes while melting away the fat with these longer cardio classes, which still include the HIITs you love, created by Chalene.
4. EXTREME HIITs: HIIT 15, HIIT 20, HIIT 25 CLASSES: Give your max for up to 1-minute intervals during these classes, and you'll burn calories for up to 24 hours AFTER your workout's over!
5. STRETCH 10 CLASS: Increase your flexibility, reduce soreness, and lengthen your hardworking muscles by warming down after your HIIT and Fire classes.
6. ABS 10: If you can handle Training Camps, the Frog, and other tough exercises in just 10 minutes, your abs will look incredible.

About the Creator of TurboFire - Chalene Johnson

• Creator of TurboFire, Turbo Jam®, and ChaLEAN Extreme®. • NY Times best-selling author, dedicated mom of two, entrepreneur, motivational speaker, and expert trainer with a background in martial arts and dance.

Bonus workouts!!!

•  Keep on Burnin' DVD with 2 bonus workouts!
• Greatest HIITs: A 20-minute compilation of all the best TurboFire HIIT drills that challenge you to scorch maximum calories.
• Ab Igniter: This seriously intense 10-minute workout is filled with advanced options that isolate your core muscles to help build a strong six-pack.

 

Baked Panko-Crusted Chicken

 

 

I love this recipe! Very simple... great alone or great for chicken parm!

 Hope you enjoy it as much as my family does!

What you need:

- Raw Chicken Breasts (8 - about 5oz each)
- 1/4 c Dijon Mustard
- 3 cloves of garlic, crushed
- 1/2 c greek yogurt
- 2 Tbsp extra virgin olive oil
- 4 tsp dried parsley
- 3/4 c panko bread crumbs

What you need to do:

Great alone or as chicken parm! Served here with a
baked potato with pan seared red peppers and onions.

1. Preheat oven to 400
2. Lightly coat a large baking pan with non-stick cooking spray
3. Combine parsley and bread crumbs in a large bowl, mix and set aside
4. Combine mustard, garlic, yogurt and oil in a second large bowl, mix and set aside
5. Rinse and dry chicken breasts. Dip each chicken breast into mustard mixture, then roll in bread crumbs. Place chicken side by side on baking pan.
6. Bake 18-22 minutes - or until coating has browned and chicken is no longer pink in the middle.

Nutritional facts per Serving:

• Calories - 227, Fat - 7g, Protein - 32g

Build a Better Salad

Soooo - you think that salad is pretty healthy?? No fried foods, low carbs - okay, I see where you were tying to go with this! But what you may not realize, is the simple additions to your salad can add up to hundreds and hundreds of calories and over a day's worth of sodium! Sometimes you might be better off having that cheeseburger! I have some easy swaps that can help make your salad yummy and fun while keeping it clean and fit...

Dressing

Don't put your dressing on your salad, dip your fork and you will save a lot calories!

Salads are usually topped with salad dressing, hence the name, but sadly, most of them are high in calories and fat.

Plus, a serving of salad dressing is only 2 tablespoons. For those 2 tablespoons, you're going to get anywhere from 100 to 200 calories.

Forgo the salad dressing and squeeze some fresh lemon or lime juice on your salad. Or get creative with some salsa as a topping and balsamic vinegar is also nice. I also love adding grilled apples, or fresh berries - they add a lot of flavor and you don't even need dressing!

When you order a salad at a restaurant, ask for your dressing to be served on the side. You'll be amazed at how many calories you can save when you control the topping.

Love these yogurt dressings by Bolthouse - So yum!! Here was the true test for the Ranch...
My husband's buddies were over and cooking out, they asked for Ranch and this was all I had...
I knew if they saw "yogurt" they would not try it, so I put it in a little bowl and they ate it all
and asked for more!

 

Croutons

These extra toppings don't add any nutritional value, but they can add a lot of calories and the cheap ones are loaded with ingredients with names you can't pronounce. One-half cup of croutons has about 100 calories and those bacon bits  aren't even real bacon. Turkey bacon is another great alternative!!

So you like a few crunchy toppings, do this instead -- add a tablespoon or two of chopped walnuts or flax seeds. They've got omega-3 fatty acids, plus they're good sources of fiber, which your body needs for a healthy digestive system.

But if you are like me, and can't help but want to add some carbs to your salad - add some Annie's Cheddar Bunnies! (Yes, I know - I have the palate of a 3 year old - but don't knock it til you try it!)

 

Cheese

Cheese is a catch 22 - while it is a great source of calcium and protein; it is also loaded with sodium, saturated fat and calories.

So how can we fix this one? Simple - pay attention to the portion size... Don't just pour the bag of cheese over your salad! Did you know a serving of cheese is about what would fit into a shot glass (about 2 TBSP)??? YEP! Go with a low fat, dry cheese like a Parmesan!

 

Iceburg

Well yes, Iceburg lettuce does have a nice crunch - but it has virtually no nutritional value... That's right very few vitamins and not much fiber either. It is a good source of water, and that is about it! And since it's not too flavorful, a pile of iceberg lettuce practically screams for globs of high-fat dressings.
So, to keep your salad on the healthy side, use a variety of darker greens like spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves. The darker the leaves the better -- they're richer in folate, minerals and phytochemicals.

 

Processed Meats

Adding a protein source can transform a salad into a full-fledged (and really good for you) meal.
But adding deep-fried chicken strips or hunks of processed lunch meats will turn your healthy salad into a health-disaster. And a typical taco salad with seasoned ground meat and globs of sour cream is just a no-go.

Keep your salad lean and mean by adding cooked chicken or turkey breast, a couple of grilled shrimp or legumes.

Hope this helps you build a better salad!!!

Apple Pie Shakeology

As we are on our way to the airport, I had to enjoy one of Walt Disney's favorite desserts - Apple Pie!

Snickers

Not sure what to even say about this - besides AAAMMMAAZZZIIINNGG!! I didn't have chocolate shakeology so I made it with vanilla and added unsweetened coco powder - whoa!!!

Shannon - T25

If my wonderful coworker, Shannon B. does not inspire you - I don't know who will! Shannon is a wife, mother of two beautiful kiddos, a nurse, and has the most amazing faith.

Shannon came to me after having brain surgery, which left her with balance issues, dizziness and deafness in her right ear. She saw my T25 transformation, and wanted to get started... I am not going to lie was a little nervous for her and I tried to talk her into another program - but she was ready to do this and she dove right in!

Shannon was diagnosed with a Endolymphatic Sac tumor in January of this year. The surgery was March 31st and balance nerve was severed on the right side, leaving her left side balance nerve to compensate - she basically had to relearn how to balance herself! Post operatively she had headaches and dizziness, and pretty much bound to the couch. She was blessed with friends and family, who brought her family food - but the combination of eating and unable to move much left her gaining weight and she weighed as much as she did 9 months pregnant.

When Shannon was cleared to exercise she got started in one of my challenge groups, I was very nervous that she would lose her balance with the quick movements of T25, but she assured me she would take it slow! Shannon followed Tania, T25's lovely modifier for some of the side to side moves. So even with modification she was able to lose weight steadily!

With Shakeology, Shannon says she felt more energetic, satisfied and the chocolate was like a sweet treat for her that she never misses!

Shannon has inspired me and so many others, most importantly her mom to embrace a healthier lifestyle..  I could not be more proud of Shannon in all she has accomplished so far! I want to leave you with this beautiful quote from Shannon - "We have this one body and after surgery, I have a renewed appreciation for it and a thankfulness to God that it was His plan for me to come through the surgery well. Not all are blessed with that outcome. Want to live well with my husband and model to my kids a healthy life!"

 

21 Day Fix

With 21 Day Fix, losing weight has never been simpler—or faster! Anyone can have success with this simple program. Expertly combines simple nutrition with simple daily workouts to give you extraordinary results...

What is 21 Day Fix? 

 •    A 21-day program of simple portion control and 30-minute workouts that anyone can do
 •    Simple, fast weight loss—no weighing food or counting calories, carbs, or points
 •    You can lose up to 15 pounds in 21 days

What makes 21 Day Fix unique?

 •    Portion-control containers take all the guesswork out of losing weight
 •    It's the simplest way to control how much you eat
•    30-minute workouts that anyone can do and fit into everyone's busy life

 

Is the 21 Day Fix for me???? It is if you...

 •    Want to lose weight
 •    Don't want to make long time commitments
 •    Have tried and failed at complicated diet plans
 •    Don't want an extreme fitness program
 •    Have started their weight-loss journey with Shakeology®
 •    Are new to fitness, dieting, and weight loss
 •    Don't like deprivation

What all do I get???

•    7 color-coded portion-control containers

•    Shakeology® shaker cup 
•    6 easy-to-follow 30-minute workouts
•    21 Day Fix Start Here quickstart guide and workout calendar
•    21 Day Fix Eating Plan that shows you exactly what to do
•    3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss
•    Dirty 30 bonus workout
•    FREE bonus workout—Plyo Fix (a $19.95 value)

What do I have to do?

•    The Eating Plan shows you how to use the color coded portion-control containers
•    Simply put your choice of food in the color-coded container—if it fits, you can eat it!
 •    Do one 30-minute workout per day according to the Fitness Guide
•    Follow the simple plan, and you can lose up to 15 pounds in 21 days

The 21 Day Fix is perfect if you want to...

•    To finally lose the weight and keep it off
•    To lose weight quickly before an event or vacation
•    To learn what healthy portions really look like
•    To find out how easy portion control and weight loss can be

Free Clean Eating Support

I honestly believe that if you eat like crap, you will feel like crap... WE ALL KNOW,what healthy eating looks like, less fast food, more green food, less soda, more water.... You might think that eating healthy is too expensive, not that important or too much work, but I want to show you HOW and WHY eating a clean lifestyle can change your health! I will show you how to stay on budget, why it is important and how simple it can be!! It doesn't cost you a thing, just show up with an open mind and let's improve your health through food!!! JOIN ME!

My 21 Day Fix Round 1 Transformation