Avocado Chicken Salad

Yummy Yummy

Ingredients:
2 cups shredded (cooked) chicken breast
1/3c non-fat Greek yogurt
1tbsp ranch seasoning (not dressing)
1/2 avocado smashed
1 tsp mustard
2 tbsp slithered almonds
1/4 c thinly diced purple onions
2 tbsp craisins


Directions:
In a bowl add everything except chicken and stir. After its thoroughly mixed add your chicken!
Eat with a hungry gal flat bread or on a bed of romain lettuce with cucumbers and tomatoes!

Enjoy

Keep Your Bikini Bod All Year Long With This 10-Minute Boot Camp!

I love Janette and here is an excerpt from her bikini boot camp video which is 75 minutes long!!!  This is something quick to do at home or on the road to get the blood pumping. I recommend doing it twice because it is only a ten minute video

How to Loose 5 lbs in 5 days

Yes I said it 5 Pound in 5 Days!

What do I have to do?  Here are strict instructions to follow to achieve this goal.

#1 Plan every single thing you are going to eat and what workout you will do for the five days
#2 If you "mess up" you will have to start over!
#3 Eat 3 smoothies and 2 small snacks a day.  The smoothies must consist of a fiber, a protein, and a healthy fat.
#4 You must workout every day for at least 90 minutes. Cardio must be HIGH intensity for 45-60 minutes then weight training for 45-60 minutes.

Smoothie sample

PB&J Smoothie
4 oz of non-fat GREEK yogurt
4 oz of unsweetened ALMOND milk
1 cup of frozen chopped strawberries
1/2 cup chopped frozen blueberries
1 frozen banana chopped
1 tablespoon of peanut or almond butter

Tropical Sunshine Smoothie

Good morning on this MAGNIFICENT Monday morning!  As you all know I absolutely LOVE smoothies, so I came up with this one (I'm sure someone else has, but I thought of this one this morning,)



Ingredients:
4 oz of non-fat Greek yogurt
1 scoop of protein powder
1/4 cup of frozen mango chunks
1/2 cup of frozen peaches
1 frozen chopped banana
8-10 ounces of 1% skim milk or almond milk

Almond Blueberry Pancakes

Almond Blueberry Pancakes

Ingredients:
-1 Banana
-2 Eggs
-2 Tbsp Flour
-4 Tbsp Almond Butter
-Coconut Oil

Directions:
-Combine banana, egg, flour, almond butter
-Mix well
-In a skillet add 2 tbsp coconut oil
-Cook on each side 2-4 minutes

Sauce:
-In a skillet combine 1/3 cup of thawed frozen blueberries and 1tsp stevia
-Cook down to a simmer
-Pour on top of pancakes with a drizzle of honey

Mini Blueberry Banana Muffins

Blueberry Banana Muffins

Ingredients:
Blueberries, banana, macadamia nuts (optional), almond butter, eggs

Blend Together:
-2 Eggs
-1 Banana
-1 Tbsp Almond Butter

Add and mix by hand:
-handful of blueberries

Directions:
-Grease with coconut oil a mini muffin pan
-Pour mixture into tins
-Sprinkle with finely chopped macadamia nuts
-Cook at 375 for 10-12 minutes or until golden brown

ENJOY

Simple Sweet Potato

Sweet and Simple Sweet Potato

The sweet potato is a staple in any healthy lifestyle. However, we all can get a little board with just slicing and baking.  Here are two ways to spice it up!

Creamy Sweet Potato

Directions: take three sweet potatoes wash them and slice them, bake in the oven covered for 30 min on 375 degrees, then uncover and cook for another 15 minutes.  In a bowl combine 1 tbsp cinnamon, 4 tbsp organic almond butter (melt in microwave), to that add 4 tbsp of non-fat Greek yogurt. Spread that all over the sweet potato and ENJOY!

Coated Sweet Potato

Directions: chop 2 sweet potatoes into cubes. Place in a zip lock bag.  To the zip lock bag add 4 tbsp of EVOO and smear all over.  To this bag add 1 tsp cinnamon, 1 tsp pumpkin spice, 1 tsp nutmeg, 2 tbsp brown sugar. Shake, Shake, Shake the bag. In a foil lined pan, add 1/2 cup of water then sit the sweet potato on top.  Cook on 375 for 45 minutes and ENJOY!

Fat: The Good and the Bad

What is Fat in food?
-Fat in your food is a way for you to store energy for later, and it's an important nutrient to consume.
-Fat acts as a reservoir of energy, protects organs, and keeps your skin and hair healthy!
-Eating the right amount of fat is important for keeping a healthy body weight.


The Good and the Bad Fat
-There are a few different types of fat
-------BAD Fats: saturated and trans fat
-------GOOD Fats: unsaturated fats
-Fat gives food flavor and makes it taste good.  To stay healthy it is important to consume the healthy fats for flavor and not our beloved FAST FOOD FATS!


No No Foods (only eat sparingly)
-Fried Foods
-Meat (without trimming the fat or eating lean meats)
-Sweets & Treats (save for special occasions like Saturday night treat!)

All the things your body craves! It is okay to eat a sweet treat or salty fast food sensation sparingly (like once a week), but do NOT go overboard. Your stomach will store that fat in the most unflattering places!


Yes Yes Foods (eat ALL the time)
-Nuts: whole, plain, raw, organic, in a spread
-Avocado
-Oils (NOT BUTTER): Extra Virgin Olive Oil and Coconut Oil

What is Fiber?

What exactly is Fiber?

Fiber is the part of fruits, vegetables, and grains that your body cannot digest or absorb. However, that doesn't mean fiber isn't important for your health!

There are 2 types of fiber
     
Soluble Fiber-in your food mixes with water in your small intestine and forms a gel substance, slowing the movement of food through the digestive track.  Oatmeal, peeled apple slices and oranges have LOTS of fiber

Insoluble Fiber- is not digested, and helps move food through the digestive tract. Celery, kidney beans, and almonds contain insoluble fiber.

Fiber Fills You Up, But Doesn't Fill You Out!!!!

-Foods that contain fiber contain lots of nutrients, and are digested more slowly, making you feel full longer!
-Fiber discourages overeating and FIGHTS OFF HUNGER MONSTERS!!!

Tips on Increasing the Fiber in Your Diet

-Choose WHOLE grains

-Load up on Legumes

-Don't skimp on your veggies

-Fight the mid day munchies by eating healthy snacks that are FULL of FIBER