Health Back On Track
After the Big Thanksgiving Meals – Prep you following week
Thanksgiving is over. How many of us need to get back on track? I know I have to. Now comes the Holiday shopping that can be stressful. Between driving all over town, long lines in crowded stores, and the never-ending holiday music, it’s enough to make you want to throw up your hands and exclaim, “Bah humbug!”
Let us help. I put together a list of 40 Beachbody eating tips and gift ideas that will help make those in your life feel not only happy, but also healthy! Watch for articles everyday. Sign up to get alerts.
I divided the gifts by price-point so you can simply decide how much you wish to spend on someone and choose from several suggestions that are within that range. All items are available online, so take off that winter jacket, grab a glass of Shakeology®, and knock out your holiday shopping quickly and with the confidence that the gifts you’re giving will enrich the lives of those who receive them!
First, lets get you back on a clean eating with this week’s meal prep.
My Meals for the Week:
Meal 1 (Breakfast): Overnight oats with 2 tsp. cocoa powder, ½ cup unsweetened almond milk, and mixed berries (2 yellow, 1 purple)
Meal 2 (Snack): 2 hard-boiled eggs with baby carrots and ½ banana (not shown) (1 red, 1 green, 1 purple)
Meal 3 (Lunch M/W/F): Sweet potatoes stuffed with black beans, corn, tomatoes, and broccoli, with chicken, and 2 tsp. olive oil (1 red, 1 yellow, 1 green, 2 tsp.)
Meal 3 (Lunch T/Th): Spiralized zucchini noodles with shrimp, quinoa, and 2 tsp. olive oil (1 red, 1 yellow, 1 green, 2 tsp.)
Meal 4 (Post-Workout): Shakeology blended with water and ice, and an apple (1 red, 1 purple)
Meal 5 (Dinner M/W/F): Chicken with a side of broccoli and ¼ avocado (1 red, 1 greens, 1 blue)
Meal 5 (Dinner T/Th): Tilapia with a side of steamed broccoli and cauliflower and ¼ avocado (1 red, 1 green, 1 blue)
Extra Snacks: Bell Peppers, Cucumber Salad
1 carton blueberries
1 carton blackberries
1 large carton strawberries
unsweetened almond milk
1 dozen eggs
1 bag baby carrots
4 bell peppers
3 large zucchinis
1 bag tri-color quinoa
3 medium sweet potatoes
1 can black beans
2 bags broccoli florets
1 bag broccoli and cauliflower mix
1 cup frozen corn
1 cup cherry tomatoes
3 green onions
Everything Spicy Flavorgod seasoning
1.5 lbs Turkey Breast
1 packet Tilapia
8 oz. baby shrimp
5 packets Shakeology
Breakfasts of chocolate overnight oats with fresh berries. Simply combine oats, almond milk, cocoa powder and berries in a mason jar and refrigerate. Make the recipe your own by adding a touch of cinnamon or nutmeg. Important meal of the day.
Prepare these tantalizing sweet potatoes stuffed with a medley of vegetables and black beans. Served with turkey breast, they are a filling, high-protein meal. Fans of spice could add seasonings like cumin, oregano, or chili powder to the mix to amp up the flavor even more.
Other meals include zucchini noodles with shrimp and quinoa, super-clean Turkey and broccoli, and lots of healthy snacks. I am following the 21 Day Fix Eating Plan in the 1,500-1,799 calorie bracket, and container counts are included for each meal.
Thank you for taking the time to read and comment.
Your Partner in Health,
Ways to Cook with Pumpkin
Years ago, I thought the only thing you could do with pumpkins was carve funny faces into them, or somehow, magically turn them into pie. Now I know that there is so much more to them than that. I get excited when I see bright orange baking pumpkins appearing at farmer’s markets because I know I’ll soon be eating pumpkin bread, etc.
Pumpkin’s orange flesh is packed with fiber and is an excellent source of beta-carotene, which helps with vision and supports the immune system.
How to choose a pumpkin
Look for small, round pumpkins in the produce section marked “pie pumpkins” or “sugar pumpkins.” It’s OK if they have blemishes, but pass on any that have bruises or soft spots. Smaller pumpkins are the best kind for cooking. Avoid the larger type that you might choose for carving jack-o-lanterns, which have stringy, watery flesh and very little flavor. If you can’t find a proper pumpkin for cooking, you can substitute sweet potatoes or whole pumpkin from a can. Canned pumpkin puree makes it easy to add pumpkin flavor to your meals. Look for puree with no added spices or additives.
First recipe – I have tried this already it is a hit.
Pumpkin Pie Shakeology
There is a full serving of yummy pumpkin in this pie-flavored smoothie. Pumpkin is an excellent source of vitamin A, which is important for healthy teeth and vision.
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
¼ cup water
¾ cup unsweetened vanilla almond milk
1 scoop Vanilla Shakeology
½ cup canned pumpkin puree
1 tsp. pure maple syrup (or raw honey)
1 Tbsp. coarsely chopped raw pecans – I am not fond of nuts so I leave them out.
1 tsp. pumpkin pie spice
1 cup ice
1. Place water, almond milk, Shakeology, pumpkin puree, maple syrup, pecans, pumpkin pie spice, and ice in blender; cover. Blend until smooth.
Let me know what you think?
More recipes to come. Look for them on my Facebook page or here.
Your Partner in Health,
Fall Fitness Challenge ~ Team Fit At Any Age
Why am I jumping for joy? Fall is here!!! and depending what part of the world you live in, the weather is starting to feel pretty nice! Your either going from a hot summer (I’m in beautiful Florida, of 90+ degree heat, which I LOVE!) Well it’s the perfect time of year to start taking advantage of the beautiful weather and get some fresh air. It makes it great for those of you who might not have a gym membership or maybe you want to involve the whole family!
This Fall Fitness Challenge is about you! We set the outline, you set your goal and together we make a plan! Let’s get started!
This Challenge will be broken up into (3) 21 day increments.
- Get Back on Track!
- Stay Fit Through The Holidays!
- Lose a Few Pounds!
- Tone Up and Lean Down!
- Great for the Whole Family!
- Get Rid of Bad Eating Habits
- You Decide What You Want To Accomplish
- A Custom Plan for Anybody and Any Body!
Start wherever you feel comfortable here. The point is to be doing some activity daily.
I will show you how simple it is to incorporate cardio, core training and/or dance into every day life, regardless of how busy your schedule is!
I will teach you how to effectively switch up your eating habits and stay on track!
Every week you will receive a message from me directly to your inbox – Why? to find out how you are doing? What we need to work harder on. This program follows you no matter where you are you will have it with you. I also test out new recipes and menus before sending them out. Remember this Fall Fitness Challenge is all about you! I will be your personal health coach and we have group support almost 24/7.
Please e-mail me @ firstname.lastname@example.org, fill out the form below or contact me on Facebook to get you started.
Your Partner in Health.