Mini Pizzas

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Mini PizzasWhat’s YOUR lunch today?

Nothing fancy here.. But SO good, high protein & SUPER quick! This pic doesn’t do it justice! Add your own toppings but here’s what I did…

  • Toasted Ezekiel English Muffin
  • Chunky “Sweet & Sassy” Salsa (with pineapple chunks if you can find it)
  • Low Sodium Nitrate-free Turkey
  • Organic mozzarella cheese
  • Sliced grape tomatoes

Melt cheese in the oven or microwave. I would’ve added avocado & olives if I had them! Ezekiel English muffins are sold in most grocer’s freezer section. The salsa I used is made here in Ohio & only sold at select stores but I think StoveWallKitchen.com has chunky Chipotle Pineapple Salsa.

Vanilla and Chocolate, LAYERED!

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layersAll I did here was make the recipe twice, once with Vanilla Shakeology and once with Chocolate Shakeology and combined the end product. I made the mixtures per the recipe below, rolled out the mixtures to be flat on parchment paper. Then put one on top of the other (like 2 huge pancakes, one on top of the other), then froze them for an hour so they weren’t as messy to cut into hearts!

Then you of course put them BACK in the freezer, as these are best to eat straight from the freezer. Otherwise, they’re too mushy in my opinion 😉

Here’s the recipe for the chocolate mixture. If you’re layering, just do another batch but using Vanilla Shakeology instead. Yes, regular protein powder might work but then you’re missing all the nutrients of Shakeology & if you’re going to do that, you might as well just grab an already-made, processed protein bar (not that I don’t do that sometimes! wink emoticon )

CHOCOLATE MIXTURE:

  • 1 cup Quick Oats (or 2.5pckgs instant oatmeal. Lower Sugar Maple Brown Sugar is awesome)
  • 1 cup “Just Great Stuff” (organic cleaner version of PB2)
  • 1/2 cup Natural Peanut Butter
  • 1/2 cup Unsweetened Apple Sauce
  • 1 Scoop or package of Chocolate Shakeology (Vanilla for the other)
  • 2 full drops Stevia Sweat Leaf (or use agave or honey to sweeten)

If too crumbly, add more apple sauce.

The following are estimates because nutrition depends on the size & the exact ingredients you use:
~80 calories per bar/ball
~7-8g protein
Each mixture is enough for 12-18 bars/balls depending on size.

TIP: Wash hands & remove jewelry. Mix all ingredients into large bowl. Roll out mixture flat or into golf-ball sized bites; whatever shape you like. Put into freezer (best when they’ve been in freezer for about 2hrs). Ready to eat straight from the freezer (may take 1-2 minutes to thaw enough to eat).

Pre-workout Drink

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Preworkout DrinkDo you use a pre-workout drink? If so, what?

If it tastes REALLY good & is RED, PURPLE, BLUE, take a second look at ingredients. I use this or coffee. It’s E&E ..the most natural one I’ve found giving the most energy without all the chemicals.

Fit Snack

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Fit SnackYes?? No??

This is half of a toasted Ezekiel English Muffin (sold in most Grocery Stores’  freezer section because it has no preservatives), 1 hardboiled egg & a little avocado and spicy mustard.. yummm! This is approximately 200 calories & 9g of protein!

Superfood Bites – Chocolate Peanut Butter

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Superfood Bites - Chocolate Peanut ButterWould your family eat these?!?

They’re amazing!! Perfect for a snack/dessert or pre-workout snack!

Superfood Bites – Chocolate Peanut Butter

1 cup Quick Oats (or 2.5 pckgs instant oatmeal works)
1 cup “Just Great Stuff” crushed peanut powder (Amazon)
1/2 cup Natural Peanut Butter
1/2 cup Unsweetened Apple Sauce
1 Scoop or package of Chocolate Shakeology
2 full droppers of Sweet Leaf Stevia (or use 6 packets or your favorite way to sweeten)

Wash hands & remove jewelry . Mix all ingredients into large bowl. Spoon out a golf-ball size amount and shape into balls or whatever shape you like. Put into FREEZER (best when they’ve been in freezer for about 2hrs). Ready to eat straight from the freezer (may take 1-2 minutes to thaw enough to eat).

Appox 80 calories and 7-8grams of protein each.

Sweet Potato Snack

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Sweet Potato SnackIs it still helpful to see ‪‎foodspiration‬?
I wanted a ‪Quest Bar‬ this afternoon but opted for this nutrient packed ‪sweet potato‬ snack/dessert instead… it was FANTASTIC

It’s the insides of a small baked sweet potato (we baked a bunch this week) plus a few dashes of cinnamon & nutmeg, a couple tiny drops of Vanilla Sweet Leaf Stevia (found on Amazon.com), all mixed together and topped with ‪‎TruWhip‬ (a little healthier alternative to whipped cream–not all stores carry it). The sweet potato can be hot OR cold:)

Does this look good?

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Does this look goodDoes this look good?? Idk, but it was!!

My hubby prepared several servings of red quinoa mixed w/kidney beans made with low sodium organic chicken broth… Ready to put with different meals throughout the week. So I added grilled chicken, chunky salsa, avocado, tomatoes, & non-fat plain Greek Yogurt as the substitute for Sour Cream!!

Pre Weekend PepTalk

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What’s more difficult -weekends or weekdays??Pre Weekend PreTalk

Weekends often include going out to eat, alcohol, more access to food/snacks because you’re not distracted by work, less of an eating routine & just generally MORE TEMPTATIONS.

Couple all that with a missed workout(s) or lack of activity & you could be gaining a half of a pound of FAT every weekend! Maybe more.

You might not see it until later but it adds up weekend after weekend. I have to remind myself how HARD I work & how hard it is to lose unwanted fat. You have to decide WHEN it’s worth it & when it’s not.

How to PREVENT it:
1. Grocery shop BEFORE the weekend to stock up on more fruits & veggies, your fav healthy treats, a motivating fitness magazine & more water!

2. Determine your game plan.. What will you eat this weekend & when? What’s worth it & what’s NOT. When do you need to bring snacks & when does your workout HAVE TO happen?

3. Get an accountability partner or join a challenge group for accountability

4. Fit your workout in EARLY

5. Remove all *trigger foods* & drinks from sight and access.

Tip from Chalene – What to Post on Facebook!

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At the recent Platinum Edge Conference, Chalene jokingly talked about Coaches posting too many post-workout sweaty selfies, their calories burned on their FitBits, and pictures of them kissing a Shakeology bag!

But that’s because it’s TOUGH to know what to post!

Here’s a list of what works. Copy & paste this list.

Types of Facebook Posts:

1. Share a tool or resource that’s helped you – an app, a new finding, a new book, etc

2. Entertain – upload a video from your phone (not a link …posts with links don’t make it to the newsfeed as well) or share a funny story

3. Pedestal – highlight, welcome or honor someone

4. Question/Poll your audience (I almost ALWAYS ask a Q).

5. Must have an Upswing (when opening up about your struggles, include a positive, i.e. what are you going to do about it and how are you overcoming it)

6. Posts that save people time or money – I’m personally trying to figure this one out & you may see me test it 🙂

7. Answer FAQ’s – listen to what people always ask and do a post to answer

8. Motivational

9. How-to or a system (this works on Facebook & Pinterest)

10. Gratitude Posts (I’m grateful for…. )

11. “This is who I am” post

12. One of every 10 posts should be an invitation to your challenge group or to Coaching (or an invite to your blog, call or webinar).

13. A progress picture! ..ok, I added this one myself 🙂

Side tip #1: Make sure your posts trigger an immediate desire to like or comment. And posts should often direct people to a place you can collect email addresses so that you’re growing your contact list. The trick is to not include a link in the post.. that prevents it from getting to as many newsfeeds. If you put it in comments or ON THE PICTURE, the post should get good traction.

Side tip #2: Break up posts into 2-3 sentences at a time. People are MUCH more likely to read it that way!

Picky Eater Approved

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picky eater approvedIs it tough to get the whole family on your healthy journey with you??

{{Recipe below. Message me if you have questions}}

You have to transition (& trick) their taste buds a little

If you have a pre-teen, a teen or a picky eater spouse, try this one on him/her!

My pre-teen wants one every day after school.

It beats the sweet cravings, the overload of carbs, & urge to snack on empty calories.

Since it’s made from whole-food based, minimally processed, all-natural Shakeology, you know it has 3-4 servings of fruits & veggies, antioxidants, low on the glycemic index, high protein, loaded w/vitamins & minerals, 70 superfood ingredients condensed, pre & probiotics, etc!
Mission accomplished.

“Vanilla Peanut Butter Banana & Honey”

RECIPE:
1.5 cups Ice*
1.5 cups Vanilla Unsweetened Almond Milk
1 scoop Vanilla Shakeology
2 T Natural Peanut Butter
2 T organic raw honey
1/2 Banana
BLEND IN A BLENDER

*add more ice to make it thicker & less to make it thinner.