Recipes for fun and healthy food
Yum or yuk?!
We bought these sprouted quinoa & sprouted chia, Sweet Potato Chips at #WholeFoods (made by “Simply Sprouted Way Better Snacks”) and made Grilled Chicken Nachos with them!!
1 serving of chips, Grilled Chicken, Horizon organic cheddar cheese, tomatoes, 1/4 avocado and a dollop of non-fat plain Greek Yogurt pretending to be sour cream
My FAVORITE post-lifting shake…
~350 calories & at least 27g protein
All sugars & carbs are naturally occurring from fruit & vegetable SuperFoods in Shakeology which you NEED after a workout more than anymore time in your day.
JUST GREAT STUFF: Some stores like Fresh Market, Kroger’s, possibly wholefoods , & Amazon .com sell it or you can get its non-organic equivalent (PB2) at Target and most grocery stores.
Regular, all-natural Peanut Butter is great too but after a LIFTING sesh, the whey needs to get to those muscles fast and the fat in Peanut Butter (although a healthy fat) slows the delivery. Go ahead with your regular PB if it’s just a shake replacing a meal, or a healthy treat or post-cardio but MEASURE it out as PB is high calorie easy to over-do for some of us (me).
It’s vegan, non-dairy, lower in sugar & cholesterol free. I haven’t researched the ingredients in their coconut milk since I don’t have these daily, but I do know the coconut milk option has 10grams of sugar versus a skim milk “skinny” with 15grams sugar (for a grande – a lot of people aren’t aware of the sugar content in milk). Yes, coconut milk is higher in saturated fat but it’s the type of saturated fat that’s processed by the body differently than animal sources of saturated fat. In fact, recent studies have shown it could help scorch abdominal fat (I’m not banking on this one!)
So which one?!
You gotta have a little splurge once in a while but you also have to make sure it’s really worth it. It always seems like a good idea at the time, but how awesome will you feel if you stay on track I have to remind myself that I want to wake up feeling ready to workout hard & ready to have a really good, productive day.. Instead of feeling like I have a carb hangover
Protein bar or Prime Rib
I swear I’d rather have a protein bar any day! I’m at #wholefoods with Matt & tempted by my strange obsession with protein bars!! Idk why but I could eat them all day long if it were healthy or acceptable to do so!!
Quest bars have been my recent obsession but I’ve gone over a week without any! #progress
p.s. I’m not saying #QuestBars are a problem, I’m saying my addiction was . I’m hoping BB someday comes out with a bar, minimally processed the way they make Shakeology So many that are DELISH with low sugar have artificial sweeteners, maltitol, OR are just so TINY (like #larabars for example).
Do you track…
a) Calories
b) Macros
c) Both
d) NEITHER & focus on clean eating & intuitive eating?
I think it’s an AWESOME way to really get your nutrition dialed in for optimal fat loss while still building muscle, but I do think 21-Day Fix is the easier way to accomplish getting in the right calories and macro’s and teaches you to eye-ball it. Plus it teaches you *which foods* are considered carbs, proteins and healthy fats…. something you’ll always remember! While I believe in the effectiveness of tracking Macro’s, I don’t want to track everything I eat for the rest of my life. But I do sort of track it if I feel my nutrition has been getting off track lately.
In case you didn’t know.. Macro Nutrients are carbs, proteins and fats. Your body only needs a certain amount of each to MAINTAIN your current body composition, a certain amount to lose fat, and a certain amount to gain fat, and certain amount to lose fat and gain muscle. So by tracking what is *estimated* that your body needs to lose fat, you are basically eating the nutrients you NEED to hit your goal. A common ratio for fatloss while still gaining some muscle is 40/30/30 – i.e. 40% of your ideal intake for fatloss being carbs, 30% protein, and 30% healthy fats. So this would mean, if your ideal calorie intake for fatloss was 2000 calories, then 40% of your total calories would come from carbs and you need to convert those calories to grams (2000*40%= 800 calories and since there are 4 calories per gram of carbs, that means 200grams of carbs for the day). Doing the math for the protein would mean 150 grams of protein (protein is also 4 calories per gram) and it would equate to 66 grams of healthy fats (fats are 9 calories per gram). If you know your ideal calorie intake for fat loss, you can enter that calorie number in on the FreeDieting.com site over to the left under CALCULATORS>MACRO NUTRIENTS and it will tell you how many grams to eat per day
Thanks to my sis Chalene Johnson!! These were great!!
See my sister’s Instagram acct for a quick video on how to make them. You can view it even if you don’t have Instagram.
Cucumber, avocado with lime, quinoa & chicken
Am I the only one that loves anything that even RESEMBLES pizza??
I still do need the real thing once in a great while (pizza is my fav) but this is a GREAT substitute!
I took an Ezekiel wrap, cut it into 4 pieces, placed on a cookie sheet & in the oven at 375 for like 5-10 minutes until the ends started to look crispy, then took it out to add:
Put it in the oven for a few min’s to melt the cheese.
Omg, Yumm, right?!
Steel cut oats (or an instant oatmeal if you can find a decent one) with 1/2 scoop chocolate Shakeology mixed in for added protein & super foods! If you’re using Instant, add lots of extra water before you heat it for 45 seconds so that the Shakeokogy can be mixed in (AFTER HEATING) otherwise it will be too thick!
Please let me know if you try it!
When you’re in a bind, you can order Starbucks Steel Cut Oats & mix in a full packet of Shakeology.. carry packets in your purse. So good, filling, high protein & tons of nutrition!
Feeling great & back on track after completing the 3-Day Refresh!
I just needed to get back on track with eating, cravings & bloat after the “girls weekend” for Chalene’s birthday.