Chicken Kabobs

Meal for one or meal for ten! Switch it up with different veggies and no mess! Using a salt free chicken seasoning makes it fix approved! I got the metal skewers from Target (dollar section, 3 for 1$ - winning!), and I just used mini sweet peppers and red onions - customize them with other options like zucchini, squash, mushrooms, grape tomatoes, and pineapple chunks! I load them up, sprinkle a little salt free chicken herb blend and grill them up! Enjoy!

The Skinny on - Eggs!

So when it comes time to buy eggs - do you know what you are doing, or looking for? I surely didn't! I thought oh brown eggs, more expensive must be better for you - But is it? When you are looking at an egg carton, do you even know what it all means? I didn't have a clue, well until now and I found it quite interesting, but I'm kinda a dork like that lol

Okay - ready? I was really surprised -- The difference between brown and white eggs is --> White-
feathered chickens with white ear lobes lay white eggs and red-feathered ones with red ear lobes lay brown eggs... But when you get down to the egg, nutritionally there is no difference -- it's all just in the looks. SAY WHAT!?

Now I was confused because I swear to you, I thought the brown eggs tasted better -- but I found out the flavor difference is related to age or freshness of the egg!

So once I discovered this, I also wanted to know - what does all the junk on the label mean? And again, I was really surprised!


Cage-free, free-range. Hens are uncaged and inside warehouses. They can walk around, nest, and spread their wings but generally don’t have access to the outdoors. As for free range, there are no standards for eggs. To me, this still sounds like a cage!

Grade. Department of Agriculture grading is voluntary, and companies pay for it. Grades are AA, A, and B. Grade depends on the quality of yolk and white and the shell’s condition. Within any grade, size can differ. All USDA-graded eggs must have been washed and sanitized.

Omega-3. Hens were given feed that included flax, marine algae, fish oils, and other ingredients to boost the level of ­omega-3 fatty acid in their eggs.

Organic. Eggs with a USDA organic seal come from a facility checked by accredited certifiers and from hens raised on feed grown without synthetic pesticides, fungicides, herbicides, or fertilizers. The hens are supposed to have outdoor access, but there’s some question as to whether that claim is adequately enforced. Most organic eggs cost more than conventional ones partly because of the price of feed, smaller flock size, and certification costs.

Vegetarian. The hens have eaten all-grain feed with no animal byproducts.

Hormone-free, antibiotic-free. Empty claim!!! No hormones or antibiotics are used in producing eggs for human consumption.

Lemon Water

I love water - and every now and then it is nice to switch it up! I'm just now exploring the world of fruity water, as a girl who was never really into juice or soda I am usually happy with just plain old water! When I learned all the health benefits of lemon water it made me love it even more!

 

So what's the skinny on lemons...

I had no idea but lemons are packed with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Immune Booster - Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days. So feeling stressed - grab some lemon water!

Potassium - As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.... who couldn't use some improved brain function??

Improves digestion - Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.... who couldn't benefit from losing some toxins and bloat?!

Cleanses the system - It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.... pretty awesome!

Freshen your breath - It also helps relieve toothaches and gingivitis... Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it...

Decrease blemishes - The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! (okay I just poured another glass of lemon water!) It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

Aids in weight loss - Lemons contain pectin fiber, which assists in fighting hunger cravings... winning!

Reduces inflammation - If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

Energy boost - Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system, which is why I love love love my lemon lavender candle!)

So do I have to eat like a million lemons to get these health benefits?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice... I like more of a weak lemon flavor so I spread it out and dilute it over the course of the day...Not only are the benefits of lemon water pretty awesome, it’s one of the easiest changes you can make for your health (and fitness!)

21 Day Fix Approved Chicken Fajitas

 

I'm always looking for a way to spice up my very boring meal plan, and this will be a new staple! Took me about 15 minutes and there are tons of ways to switch this up with different toppings!

What you need:

• 2-3  chicken breasts, sliced into thin strips
• 1 green of onions, sliced into thin strips
• 1 yellow of corn, frozen
• 1 green of chopped multicolored peppers
• 1 tbsp extra virgin olive oil
• 1/2 tsp chili powder
• 3/4 tsp garlic powder
• Romaine Hearts

What you need to do:

1. Heat oil in a frying pan on high
2. Add chicken, once oil is hot
3. Top with chili and garlic powder
4. Once chicken is fully cooked at onions, corn and peppers
5. Cook on high until veggies are cooked (I like them a little browned)
6. Cut core off of romaine, and place chicken/fajitas in the lettuce
7. Optional toppings: Greek yogurt, cheese, fresh salsa, tomatoes

-This recipe makes 2 servings -

each serving equals 1.5 reds, 1 green, 1/2 yellow, and 1 tsp.

Garlic Panko Broccoli

This was such a yummy and fun twist on broccoli! Even Dan, who isn't a veggie eater enjoyed it! Obviously, this isn't as clean as eating raw or steamed broccoli - but every now and then you need to switch it up!

What you need:

• 1 pound of broccoli (I used fresh, if you want to use frozen just make sure the ice is completely removed)
• 2-4 tbsp. of extra virgin olive oil
• 2 garlic cloves, minced
• dash of salt
• dash of pepper
• 2 tbsp. shredded parmesan cheese
• 1/3 cup of panko bread crumbs

What you need to do:

1. Preheat oven to 425
2. Place the broccoli in a large bowl.
3. Add olive oil, garlic, salt and pepper - stir to get the broccoli completely coated.
4. Add in the bread crumbs and shredded parm. - stir until well mixed
5. Transfer to a lightly greased cookie sheet (I covered the cookie sheet with foil for easier clean up!)
6. Roast in the oven for 20-25 minutes, or until the broccoli is browned.
7. Enjoy!

Drop it like its Hot, Drop it likes it Hot, Drop, Drop, Drop, Drop, Drop it like its HOT!!!

 

I already love this group - thanks to one of my rock star coaches for the great name idea! Welcome to 30 days of dropping serious weight and inches before summer! Losing weight is not easy, but with all the tools and support that comes with my challenge groups, you will be successful! I will give you my meal plans, tips and tools on how I lost 70 pounds and peer support... Oh and I almost forgot - one of the newest aspects we are trying out in our groups is challenges within the group and since it is swim suit season these short challenges are going to be focusing on the abs and booty! Are you ready to drop the cover up, drop the weight, drop the excuses, and drop it like its hot with us?!

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The Skinny on Sea Salt

I'm sure you see it everywhere - "made with sea salt" - and maybe like me, you made the switch without much thought... I honestly didn't think about it until one of my coaches asked me why... I had to be honest, and say I had no clue - which is unlike me cause I usually research everything! So here are my findings:

Is it really from the sea?

• Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and therefore retains trace levels of minerals like magnesium, potassium, calcium and other nutrients.

And table salt is made how?

• Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture so it’s easier to mix and use in recipes. Processing strips table salt of any minerals it may have contained, and additives are also usually added to prevent clumping or caking.

So is it better for you??

Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight.
Whichever type of salt you enjoy, do so in moderation. Sodium is required by our body but way too often we are consuming too much! The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams a day — a little over a teaspoon!

The next time you find yourself choosing between kosher salt, sea salt and table salt, remember that it’s probably mostly a matter of letting your taste buds decide. But whichever option you choose, keep in mind that both usually contain the same amount of sodium.