Flash Sale

Wednesday, April 29, 2015

fitness, sale, workout,p90X, 21 Day Fix, Piyo
Get cash back on your favorite in-home fitness programs



FLASH SALE

How many months have you been thinking about giving a Beachbody program a try... It's time to #PushPlay ! For 24 hours I am offering $20 cash back bonus to the first 5 people who go to my site and purchase any Challenge Pack!

Beachbody Challenge packs include

an in-home fitness program plus 1 month of Shakeology for a discounted price! NOW is the time to give it a try - PiYo, 21 Day Fix, T25, Insanity, Body Beast, P90X and more! Message me or comment with "DONE" after you place your order for any challenge pack so I can process your bonus.

Act fast, offer is limited to the first 5

Click here:

http://www.beachbodycoach.com/BrendaAjay

Go to "Beachbody Challenge" and select your favorite challenge pack and get $20 back
Brenda

Stuffed Flank Steak

Tuesday, April 28, 2015

Course: Main Dish
clean eating, steak, family meals, easy, steak recipe, supper, 21 Day Fix, eating well,
Categories: Beef
Source: adapted from www.Recipe.com

Serving size: 6 servings
Preparation time: 20 mins

Ingredients

1 flank steak (1 1/2 to 2 pounds)
1 package frozen chopped spinach, thawed
1/2 cup crumbled blue cheese or feta cheese
1 jar (7 ounces) roasted red peppers, drained and chopped
2 tablespoons seasoned dry bread crumbs
1 egg yolk
3/4 teaspoon garlic salt
3/4 teaspoon ground black pepper
1 tablespoon olive oil

Directions

1. Heat oven to 425 degrees F.
2. Lay steak on work surface. Holding sharp knife parallel to work surface and starting at a long side, slice flank steak in half to opposite long side, without cutting all the way through; open up the steak like a book. Flatten slightly to an even thickness.
3. Squeeze liquid from spinach; discard liquid. In medium-size bowl, combine spinach, cheese, peppers, bread crumbs, egg yolk, 1/4 teaspoon each of the garlic salt and the pepper.
4. Season steak with an additional 1/4 teaspoon each of the garlic salt and pepper. Press filling onto steak, leaving a 1-inch border on all sides. Roll up steak to enclose filling, beginning on a short side; the grain of the meat will be running from left to right. Tuck any loose filling back into ends.
5. Tie steak with cotton twine at 2-inch intervals to secure. Rub outside with oil, then sprinkle with remaining 1/4 teaspoon each garlic salt and pepper.
6. Roast at 425 degrees F for 35 minutes, then increase heat to broil and broil for 10 minutes, turning once. Let meat rest 15 minutes. Remove twine, slice and serve.

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Brenda

Pepper Power

Tuesday, April 21, 2015

From Web MD
mini peppers, peppers, snacks, healthy snacks, 21 Day Fix, clean eating, diet, weight loss
Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.

Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.

You've seen bell peppers -- green, orange, yellow, and red -- in the grocery store or in a salad bar. Red peppers pack the most nutrition, because they've been on the vine longest.

Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

Peppers are very versatile. You can add raw ones to everything from dips and salads to pasta dishes.

Roasting peppers is easy, too. Cut a small slit near the stems. Grill or broil until blackened. Then let them steam by zipping into a plastic bag for about 15 minutes before scraping off the skin and removing the stem, core, and seeds.

Toss red peppers in a stir-fry for a hit of color, too.

When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while you're handling them, keep your hands away from your face, and wash your hands as soon as you're done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin won't dissolve in water. You need some fat to neutralize it.

What About Weight Loss?

If you've heard the claim that peppers make you lose weight, you may want to take it with a grain of salt.

● Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it won't melt the pounds away.

Research shows that people who don't typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.

Baby Bell Peppers are Da Bomb!

Have you tried them? They're a staple in our house. These bite-sized little peps are the perfect snack. They're great to grab and go or you can dip them in hummus or ranch dip or try this - cut a few in half, put a piece of string cheese on top and broil them until the cheese gets bubbly. Yumm!!
Try one of these tasty recipes:

Baby Bell Peppers tossed with Feta & Mint

mini peppers, clean eating, healthy snacks, quick and easy recipes, weight loss, eating well, meal plans, menu ideas
Course: Side Dish
Categories: Vegetable
Source: Food Network Magazine
Preparation time: 10 mins
Cooking time: 5 mins

Ingredients

1 lb baby bell peppers
3 TB Extra Virgin Olive Oil
Red pepper flakes (to taste)
Fresh mint
Juice of 1/2 lemon
crumbled feta cheese

Directions

Preheat a grill to high. Toss 1 pound baby bell peppers or quartered regular peppers with 2 tablespoons olive oil; season with salt and red pepper flakes. Grill, turning, until blistered, about 10 minutes. Transfer to a bowl and toss with 1 tablespoon olive oil, some chopped mint and the juice of 1/2 lemon. Top with crumbled feta.

Stuffed Mini Bell Peppers

mini peppers, clean eating, healthy snacks, quick and easy recipes, weight loss, eating well, meal plans, menu ideas
Course: Side Dish
Categories: Vegetable
Source: Trisha Yearwood
Preparation time: 15 mins
Cooking time: 35 mins

Ingredients

12 mini sweet bell peppers
1 cup long-grain white rice
1 pound lean ground beef
1 medium sweet onion, such as Vidalia, diced
1 garlic clove, finely chopped
One 10-ounce can diced tomatoes and green chilies, such as Rotel
1/2 teaspoon freshly ground black pepper
1 teaspoon kosher salt
8 ounces sharp Cheddar, grated

Directions

Preheat the oven to 400 degrees F.

Cut the bell peppers in half top to bottom and remove the seeds and ribs. Set aside. Cook the rice in a medium saucepan following the package directions.

In a medium skillet, brown the ground beef with the onion and garlic over medium-high heat, 6 to 8 minutes. Drain any excess fat from the meat and remove the skillet from the heat. Combine the ground beef mixture, rice, tomatoes, black pepper and salt in a large bowl and mix until blended.

In a 9-by-13-by-2-inch baking dish, place the bell peppers cut-side up. Evenly divide the beef mixture among the pepper halves. Cover the dish with foil and bake for 20 minutes. Remove the foil and sprinkle the Cheddar on top. Return the pan to the oven, uncovered, and bake until the cheese melts, about 5 minutes.

Mini Bell Pepper Chicken Nachos

mini peppers, clean eating, healthy snacks, quick and easy recipes, weight loss, eating well, meal plans, menu ideas
Course: Side Dish
Categories: Vegetable
Source: www.sweetpeeskitchen.com
Preparation time: 10 mins
Cooking time: 10 mins

Ingredients

1 teaspoon vegetable oil
2 cloves garlic, minced
6 green onions, sliced, white parts and green parts separated
1 1/2 cups shredded cooked chicken
1 teaspoon chili powder
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon dried oregano
1/4 teaspoon paprika
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon black pepper

1 cup salsa
salt and pepper to taste
1 pound mini bell peppers
1 1/2 cups shredded cheddar/Monterey jack cheese blend
1/4 cup sliced black olives
1/2 large tomato, diced
1/4 cup cilantro

Directions

1. Heat oven to 350 degrees.

2. Heat the oil in a 12 inch non-stick skillet over medium heat. Add garlic and the white parts of the green onions and cook and stir 1 minute. Stir in chili powder, garlic powder, red pepper flakes, oregano, paprika, cumin, salt and pepper; cook 30 seconds, stirring constantly. Add chicken and toss until all ingredients are well coated and chicken is warm, about 1-2 minutes. Remove from heat and stir in salsa. Season to taste with additional salt and pepper if necessary.

3. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet.

4. Spoon chicken mixture evenly over pepper halves. Top with black olives and cheese mixture. Bake nachos for 10 minutes, or until cheese has melted. Remove from oven, top with tomatoes, cilantro, and remaining green onions. Serve.

Want more tasty clean eating recipes CLICK HERE

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Brenda

Turn your Troubles into Triumphs!

Monday, April 20, 2015

Chronic Illness is Felt by the Entire Family

2011 was a year I will never forget. I knew something was terribly wrong. It felt like the flu but much worse. Pain started in my jaw and hands and gradually made it's way throughout my body. This pain was a lot like a tooth ache, but worse. And it was in every join in my body... every day. I was so tired and week that I became out of breath just walking from my bedroom to the kitchen. I couldn't grasp things in my hands. I couldn't hold a pen to sign my name. I have 3 beautiful, happy, healthy and busy kids and I could not keep up with them. There was a day when I had fun being a mom. I enjoyed play dates at the park, hiking, swimming and going on field trips. Suddenly I could not climb the bleachers at my son's basketball games, I could not sew dance costumes or fix my daughter's hair.


Rheumatoid arthritis is not "just arthritis" it is not something to ignore. Seek treatment and take an active role in your health. Do it for yourself and your family.
I was told there was nothing wrong, I had chronic fatigue, I had busy mom syndrome, and even called lazy. Did people really think I chose to live this way? That I didn't care about myself or my family? Things had to change.

I kept seeking help from different doctors and finally, in 2011, I was diagnosed with rheumatoid arthritis, an autoimmune disease that causes pain and inflammation in the joints and limits mobility. Waking up every morning in excruciating pain, I hated how I felt. And when I looked in the mirror I hated what I saw.












I remember sitting in the waiting room at the rheumatologist's office surrounded by people of all ages, young children to the very old, who were fighting this disease. I had no idea how serious RA was and it was sobering to see it's devastation right there in front of me.

rheumatoid arthritis is a serious chronic condition. Learn how to manage your symptoms with clean eating and fitness.


Eat clean, whole foods to help ease the symptoms of RA
I was forced to make some changes. The only chance I had of bouncing back form this condition was to take an active role in my health care. I asked a lot of questions, joined support groups and did my homework. I learned that there was a direct relationship between how I ate and how I felt. The driving force behind RA is chronic inflammation which may also contribute to other diseases like heart disease, diabetes and many forms of cancer. Chronic inflammation is like a wildfire within your body. You can't see it but you sure can feel it's destruction.


For most of us, medication is not an option - it's a necessity. But it's also only part of the treatment. The best way you can help yourself is to eliminate the things from your diet and environment that trigger inflammation. Begin by eating clean - eliminating processed and fast foods and limit sugar and alcohol. Then make an effort to manage stress and exercise to the best of your ability and you're off to a good start. The transformation for me was slow; but with healthy food, exercise and lifestyle changes, I was able to successfully turn my health around.

Chronic inflammation and Rheumatoid arthritis changes your life. Become and active participant in your health and wellness.

Make a promise to yourself today to treat your body and your life like the precious gift that it is.

Start Today!

  • Learn about clean eating and an anti-inflammatory diet. 
  • Educate yourself and seek support, share ideas and "team-up" with others who have similar health concerns. 
  • Talk to your doctor about fitness options like yoga, pilates, walking, swimming & Beachbody (You'll be surprised by how many doctors support Beachbody). 
  • Don't expect too much too soon. 
  • Remember that this is a process - a lifestyle change, and every day is a small step towards regaining your health. 
  • Focus on progress not perfection. 
  • Fitness that is easy on the joints and tough on fat!
  • And, most importantly, never give up. Everything that you do, or fail to do, affects someone else too. Most directly your spouse and kids. Become the person you want them to be. 
Manage rheumatoid arthritis the natural way with clean eating and fitness. Find a program that works for you.

I'm a firm believer that everyone needs to find their own formula for wellness. What worked for me is not the answer for everyone. But I hope my story inspires others to seek treatment. Eating clean and regular fitness is something everyone can benefit from no matter what physical condition you are in. In

 I decided to become a Beachbody coach so I could have to chance to share my success and help others achieve their goals and become happy, healthy and fit!
my opinion, Beachbody has the best programs to help beginners ease into fitness. They provide much more than just an exercise DVD. Beachbody offers a complete wellness system. Each program includes a planned fitness program, simple meal plans and support structured to meet all your needs. I host online fitness and nutrition challenge groups every month and hope to help others become well and reach their goals. I believe in Beachbody's programs and products and I'm convinced that you will like them too. I decided to become a Beachbody coach so I could have to chance to share my success and help others achieve their goals and become happy, healthy and fit!

Each day of our challenge, I will personally guide you through the program through a private Facebook group. You will receive meal plans, recipes and shopping lists for FREE. I will provide options for people on modified diets including gluten free and paleo. I will also be available to answer questions and provide you with encouragement and motivation to help you achieve success. But best of all, you will have the support of other participants, just like you, who want to eat healthier and feel better.

Join a future challenge group by filling out the application below or email me for more information:

brendalajay@gmail.com



Use Wufoo integrations and get your data to your favorite apps.

Brenda

You're just 21 days away from the best you ever!

Sunday, April 19, 2015



"The best recipe to getting healthy, happy and fit starts in the kitchen. I want to show you how some simple lifestyle changes, regular exercise and eating delicious, healthy foods can make a world of difference in how you look and feel."





If you haven’t heard of 21 Day Fix, in a nutshell it’s simple fitness and simple eating that gives you fast results! You won’t be counting calories with The Fix. Instead, you’ll learn how to put together healthy and delicious meals while controlling your portions. What you learn with this program doesn’t end in 21 days either. This method of prepping and portioning your food is something you’ll continue with for the rest of your life. And then there are the workouts, which are both simple, yet challenging—so it caters to all fitness levels. Who doesn’t want to be building muscle and blasting fat all at the same time?










It takes 21 days to make or break a habit. Just 21 days! Want to solve all your meal planning problems and become a hero cook at home? I'll take you through a step-by-step process to help you kick some bad eating habits and get hooked on healthy, tasteful food.
Take a look at  21 Day Fix





 It's not another diet. In fact, it's EXACTLY the opposite. 21 Day Fix lets you EAT! Only in just the right portions, so you don't feel miserable and deprived - but you CAN finally start losing weight. So it's possible to eat the foods you love, including WINE and CHOCOLATE, and still lose weight! Any plan that lets you have wine and chocolate, is a diet for me!

What's the secret? Our seven exclusive containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You'll never have to "eyeball" your measurements again—if it fits in the container, you can eat it! Combine this eating plan with one 30-minute workout a day. That's all. It's that simple!

Fitness + Nutrition + Support = Success


Let's break it down...

Fitness: 

Follow the 21 Day Fix fitness program. This workout routine is quick and easy. It's just 30 minutes per day and it's challenging but not too intense and it's not boring either. It's the perfect fitness program for beginners. If you're looking for something a little more advanced, try 21 Day Fix Extreme. The workouts are perfect for people on the go, busy moms and beginners. Anyone can do these workouts. They are a mix of cardio, strength and flexibility routines that last a total of 30 minutes. They don't require a lot of equipment or space either. Each workout has modified moves for beginners or people with limited mobility.





Nutrition:

The 21 Day Fix eating plan is as simple as it gets. The program lays out all the food groups and includes 7 color-coded containers to help you portion your meals. So it takes all the guess work out of meal planning. Bonus - Join my challenge group and I'll provide you with 21 days of meal planning, recipes and grocery lists for FREE




Support:

Included with the 21 Day Fix, and all Beachbody fitness programs, is both 1:1 personal coaching (from yours truly!) and online support from fitness trainers, nutritionists, other coaches and your peers. BonusIf you really want to get serious and have lasting results, join an online challenge groups (included in the cost of your fitness program). This is a private online support group made up of other challengers just like you and me who share fitness tips, recipes, motivation and a few laughs too! Statistics show that people who workout regularly with their peers lose more weight and have a much higher success rate than those who try to diet and exercise alone. Together we can do this!!!

NOW Available!!!


Enjoy the foods you love and still lose weight with the FIXATE™ cookbook, Autumn Calabrese's very own collection of 101 delicious, portion-controlled recipes designed to work with the 21 Day Fix food containers.


Get a copy of Fixate FREE 

when you join an online challenge group!


Team Beachbody Challenge - When you Lose You Can Win!

Enter to win!

Submit your before and after photos and bio to Beachbody and you could walk away a big winner! Beachbody features a success story every week and awards the challenger with a $500 cash prize.
21 Day Fix, fitness transformation, before and after, PiYo, weight loss challenge, fitness challenge, eating well, clean eating, motivation, fitness motivation

Need a Reason to Try the 21 Day Fix? How about 21 Reasons?



NEW Challenge Group Starting Soon!

Join me for the next 21 Day Challenge! Whether you are looking to lose weight or eat a cleaner or healthier diet, the 21 Day Fix can help. In just three weeks you can lose weight the healthy way and ultimately achieve your goals. No starvation, no pills, no boring, tasteless food. In this challenge you will replace bad eating habits with healthy choices. We do 30 minutes of simple fitness each day to accelerate the results. Previous challengers have lost as much as 15 pounds in the first 3 weeks!


Each day, I will personally guide you through the program through a private Facebook group. You will receive meal plans, recipes and shopping lists for FREE. I will provide options for people on modified diets including gluten free and paleo. I will also be available to answer questions and provide you with encouragement and motivation to help you achieve success. But best of all, you will have the support of other participants, just like you, who want to eat healthier and feel better.

Email me for more inormation

brendalajay@gmail.com


Use Wufoo integrations and get your data to your favorite apps.
Brenda

Dance like no one's watching!

Saturday, April 18, 2015



Go ahead...
Dance like no one's watching
and get in the best shape of your life!

Dance - Get Fit - Have Fun!!!!

Tired of boring workouts?
Have you tried other fitness programs only to lose interest after a week or so?
Think dancing isn't a REAL workout?


Tired of squats, lunges, push-ups, and boring cardio? Then pay attention because you're about to look
forward to working out! Shaun T goes back to his dancing roots and makes losing weight an "experience."You'll be LIVIN' and SWEATIN' to hot new moves and great music!

And if you think you can't dance, don't worry. Shaun breaks down the routines, step-by-step, move-by-move, and builds them into a full dance combo. And at the end, you'll get to CIZE IT UP to songs from Shaun's playlist. You'll be so focused on mastering the moves that for 35–40 minutes minutes you'll forget you're actually burning fat and calories, and getting in the best shape of your life.

Get into great shape at home with Shaun T's newest, intense dance fitness program. You'll have so much fun challenging yourself to master the dance choreography during this 4 week program that you won't even realize you are getting a great cardio workout. CIZE truly is "The end of exercize."
In each routine, Shaun breaks down challenging moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you'll also be burning fat and calories.

Want to be the first to know when CIZE is available?


ENTER for your chance to WIN CIZE for FREE!!!


Want to know more?
Let's connect:
brendalajay@gmail.com



Brenda

Mixed Berry Crumble - Fix Approved

Course: Dessert
Categories:
Source: http://www.beachbodycoach.com/BrendaAjay

Serving size:
Preparation time: 20 mins
Cooking time: 45 mins

Ingredients

¼ cup raw walnuts
¼ cup raw sunflower seeds
1 Tbsp. chia seeds
½ cup almond flour
½ cup arrowroot flour (or cornstarch), divided use
2 tsp. ground cinnamon, divided use
½ tsp. sea salt (or Himalayan salt)
5 Tbsp. pure maple syrup (or raw honey), divided use
2 Tbsp. solidified coconut oil
2 tsp. pure vanilla extract, divided use
6 cups fresh mixed berries (blackberries, blueberries, and raspberries)
3 Tbsp. fresh lemon juice
½ tsp. ground nutmeg

Directions

1. Preheat oven to 350° F.
2. Lightly coat a medium cast iron (or ovenproof) skillet with spray
3. Place walnuts, sunflower seeds, and chia seeds in food processor; pulse to coarsely chop. Do not grind into a fine powder.
4. Add almond flour, ¼ cup arrowroot, cinnamon, and salt; pulse to blend.
5. Add 2 Tbsp. maple syrup, oil, and 1 tsp. extract; pulse to create a crumbly mixture. Set aside.
6. Place berries in a large bowl; sprinkle evenly with remaining ¼ cup arrowroot.
7. Add remaining 1 tsp. cinnamon, remaining 3 Tbsp. maple syrup, remaining 1 tsp. extract, lemon juice, and nutmeg; mix well.
8. Place berry mixture in prepared skillet. Top evenly with walnut mixture.
9. Bake for 40 to 45 minutes, or until bubbly.
10. Let sit for 10 minutes before serving.



Want more tasty clean eating recipes CLICK HERE


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Brenda

21 Day Fix French Toast

Tuesday, April 14, 2015

Course: Breakfast
Categories: Bread
Source: 21 Day Fix Nutrition Guide

Serving size: 1
Preparation time: 5 mins
Cooking time: 5 mins

Ingredients

2 slices whole grain, Ezekiel or gluten free bread
1 egg
cinnamon (optional)
1/4 c bueberries
2-3 strawberries (sliced)
Pure maple syrup or honey

Directions

Whisk egg until well beaten. Add cinnamon and 1 TB honey if desired.

Soak bread slices in egg until all egg is absorbed

Heat 1 tb butter in pan over medium heat and cook toast until golden brown on both sides.

Remove from heat and top with berries and maple syrup or honey.

Want more tasty clean eating recipes CLICK HERE

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Brenda

Kale Chips

Course: Snack
Categories: Vegetable
Source:

Serving size:
Preparation time: 5 mins
Cooking time: 25 mins

Ingredients

1 Bunch kale, stems removed and sliced into small sections
2 T Extra virgin olive oil
Sea Salt, to taste
Black Pepper, to taste
Garlic Powder, to taste

Directions

Take 1 bunch of Kale, rinse and dry completely on paper towels. Then remove stems and tear leaves into small sections.

When leaves are dry, place them on a baking sheet and drizzle with 1 TB extra virgin olive oil then lightly sprinkle with a small amount of garlic powder and sea salt.

Bake in 300 degree oven for 20-25 minutes or until edges start to turn brown.
Enjoy!

Want more tasty clean eating recipes CLICK HERE

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Brenda

Broccoli, Cheddar & Quinoa Fritters

Course: Side Dish
Categories: Vegetable
Source:

Serving size: serves 4-6
Preparation time: 25 mins
Cooking time: 15 mins

Ingredients

1 cup of cooked broccoli, diced into very small pieces.
2 cups cooked and cooled quinoa
1/4 cup or a small handful of chopped fresh parsley or cilantro (optional)
1/2 cup grated cheddar cheese or cheese of your choice.
2 large eggs
2 tablespoons milk
1/3 to 1/2 cups all purpose flour or Pamela's Gluten Free flour
1/2 tsp garlic powder
sea salt to taste
olive oil or coconut oil for pan frying

Directions

In a large bowl, using electric mixer, beat 2 eggs on high speed for 1-2 minutes. Add flour and continue beating for about 30 seconds to combine. To the same bowl, add broccoli, quinoa, cheese, and garlic powder and 1/2 teaspoon of salt. Mix well.

Heat oil in a large skillet on high-medium heat.

Using a tablespoon, spoon a tablespoon-full of the batter for each fritter and drop on the skillet. Cook until the bottom side of each fritter is golden brown, about 1-2 minutes. Flip fritters over, and cook 1-2 more minutes. 

Want more tasty clean eating recipes CLICK HERE

These recipes are great but are you ready for more?
Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER?
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Brenda

Strawberry, Quinoa, Spinach & Cashew Salad

Course: Main Dish
Categories: Salad
Source: www.juliasalbum.com

Serving size: 4 servings
Preparation time: 20 mins
Cooking time:

Ingredients

Dressing:
1/4 cup olive oil
3 tablespoons balsamic vinegar
2 tablespoons honey
1/2 teaspoons garlic powder
1/2 teaspoon mustard powder
1 teaspoon onion powder
salt and pepper

Salad:
one package (10 oz) fresh spinach, chopped (about 10 cups of torn leaves)
4 cups sliced fresh strawberries (cleaned and hulled)
1 and 1/2 cup cooked quinoa
1 cup peaches, finely chopped
4 green onions, chopped
1 red bell pepper, chopped
1/3 cup cashews

Directions

In a medium bowl, combine the dressing ingredients, and whisk together well. Add salt and pepper to taste. You can serve the dressing immediately or you can cover it and chill for an hour.

In a large bowl, combine all of the salad ingredients, except the cashew nuts. Add the dressing to the salad and toss. Sprinkle cashew nuts on top of the salad.

Want more tasty clean eating recipes CLICK HERE


These recipes are great but are you ready for more?
Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER?
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Brenda

Chipotle Flank Steak

Course: Main Dish
Categories: Beef
Serving size: 4-6 servings
Preparation time: 15 mins
Cooking time: 25 mins

Ingredients

3-4lb Flank Steak or London Broil
2 Tb Extra virgin olive oil
Chipotle dry rub

Chipotle Dry Rub:
2 T Chili powder
2 T garlic powder
1 tsp oregano
1 tsp onion powder
1 tsp paprika
1 tsp cumin
1 tsp coriander
1 tsp sea salt
1 tsp black pepper

Directions

Coat steak with extra virgin olive oil. Rub with chipotle seasoning and let stand until steak reaches room temperature.

Heat grill to medium high heat and cook steak approximately 5-8 minutes per side. Cooking time will vary depending on the thickness of your steak and your preferred level of doneness.

Let steak sit covered for 10 minutes before slicing on the bias.

Want more tasty clean eating recipes CLICK HERE


These recipes are great but are you ready for more?
Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER?
Get results with an online accountability group. Fill out this application for more information


Fill out my online form.
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Brenda

Turkey Burger

Monday, April 13, 2015

Course: Main Dish
Serving size: Makes 4 burgers
Preparation time: 15 mins
Cooking time: 20 mins

Ingredients

1 lb lean ground turkey
2 egg whites lightly beaten
1/2 red bell pepper minced
2 TB parsley chopped
2 TB finely minced onion
1 clove garlic finely minced
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 TB worcestershire sauce

Directions

Mix all ingredients together and form into 4 patties

Place on barbeque grill or grill pan on stove on medium heat. Cook approximately 5-6 minutes on each side until cooked through.

Serve with your favorite burger toppings

Brenda

Are You Stuck in a Weight Loss Rut?

Saturday, April 11, 2015




Need to break out of a rut?

Who wants to join me next week for a little fun? We’ll break away from some old habits, create some new ones and have fun doing it. Here’s your chance to find out what an online accountability group is all about and how joining one can help you go from drab to fab. Our online accountability groups usually take place in a private Facebook group but starting tomorrow you can get a FREE 7-day sneak peek into our ‪#‎CleanEating‬ & Fitness Challenge Group right on our Facebook Like Page. Just check in with us each day to see what’s going on. We’ll focus on 2 goals for the week: eating clean and daily fitness. I’ll be sharing the basics of eating clean and will get you started with grocery lists and recipes. I will also be using #BOD (beachbody on demand) to workout but of course you can participate by using your own DVDs as well. You can choose to do whatever workout you want or get 30 days free access to BOD and follow along with me.




 
The point of this group is show you what an online accountability group (AKA Challenge Group) is and how joining one can help you lose weight and improve your health and well being forever. Just remember to do 2 things: EAT RIGHT and PUSH PLAY - everyday! And whamo….success! I’ll be on this page every day talking about my workout, my food, answering questions you might have and cheering you on.#TBUG #PushPlay


Brenda

25 Ways to Drink More Water

Friday, April 10, 2015

by Kirsten Morningstar
Let’s do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you’re in need of some H2O.

You’ve heard us say hundreds of times how important it is to drink plenty of water. That’s because we can’t say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water. Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.

We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help. In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we’ll wait.





Know how much you should drink

Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That’s 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different
Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you’ll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.


Keep score!

Now that you know how much you need, it’s time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you’ll need to refill it during the day. There are dozens of free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!

Drink a glass—or two!—as soon as you wake up. You haven’t had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it’s a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don’t try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Watch the clock

Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You’ll fulfill your water quota by quitting time.

Make it a habit

Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

“But it will make me have to pee!”
Yes, it will. That’s a biological fact of life. While you’re in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you’ve been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won’t be running to restroom as often.

Make more water

Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities

Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel

We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam cup. And, it’s gentler to the environment. Choose a beautiful glass or pitcher that you’ll want to use frequently. Feeling fancy? How about a goblet?

Take it to go

Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won’t leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Exercise requires more water

Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed

If it doesn’t make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water

How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That’s 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry

If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule

Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat

Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.

Eat your water

You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one

Pace yourself in social gatherings by drinking water between alcoholic beverages. You’ll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored water

Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries.

Make it bubbly

If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety

Not all of your H2O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up

Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying paper straws or a reusable metal or glass straw.

Drop your juice habit

If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others

Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

When in doubt, drink water

Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.
Brenda

Strawberry Banana Bread (gluten free)

Thursday, April 9, 2015

Course: Dessert
Categories: 87 (1 mini loaf)
Source: www.skinnyms.com

Ingredients

1 cup mashed over-ripe bananas
1 1/4 cup gluten-free flour (Pamela's was used for this recipe)
1 1/2 tablespoons arrowroot powder
2 1/2 teaspoons baking powder
3 tablespoons maple syrup or coconut sugar
2/3 cup coconut milk (lite or whole will work)
2 tablespoons coconut oil, melted
1 tablespoon cinnamon
1 tablespoon vanilla
2 1/2 tablespoons chia seeds
1 cup finely-chopped fresh strawberries

Directions

Preheat oven to 350 degrees.

In a blender or food processor, beat together the bananas,gluten-free flour, arrowroot powder, sweetener, coconut milk, coconut oil, and cinnamon together.

Stir in chia seeds. Allow to sit for 5 minutes while the chia seeds thicken the batter. Add the finely chopped berries to the batter and stir them in gently.

Spray a 24-count mini loaf tin (or 36-count mini muffin tin) with nonstick olive oil spray. Spoon batter into baking tin.

Bake for 8-12 minutes, or just until the center of each muffin springs back when touched lightly.

Remove and cool.
If desired, drizzle more coconut cream & chia seeds over cooked loaves. Serve and enjoy!

Want more tasty clean eating recipes? CLICK HERE

These recipes are great but are you ready for more? Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER? Get results with an online accountability group. Fill out this application for more information


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Brenda

#TBUG Team Beachbody Meal Planer

Wednesday, April 8, 2015


Team Beachbody Ultimate Guide - Checkout the Meal Planner!

My Meal Planner

Team Beachbody's meal planner is just one of the many tools available to you with your Team Beachbody Club Membership. It takes all the guesswork out of deciding what and how much to eat to accomplish your goals. Team Beachbody makes it easy to plan everything you’re going to eat, so you’ll always have delicious food that supports your fitness and your weight loss program. You can figure out your personal nutrition requirements, build and print out menus and shopping lists, and make sure you have plenty of variety so you’ll never get bored.

Choose your new meal plan with the Meal Plan Wizard

New! Our updated meal planner is more customizable than ever, with lots of extra features that make it even easier to lose weight and get fit. In order to use these features, you'll need to select a plan (even if you had one previously). Use the Meal Plan Wizard to choose your plan, or self-select if you already know which plan you want and your daily calorie requirements.


Meal Plan Wizard

The best way to select a plan is with the Meal Plan Wizard. By asking a few simple questions, it'll determine the kinds of food and daily calorie levels that are ideal for your fitness and weight loss goals, especially if you're using a Beachbody workout program. (You'll still be able to select a different plan if you want. And whichever plan you choose, you'll be able to personalize it with your favorite foods.)


Self select your meal plan

If you already know the kind of meals you'll want and the number of calories you'll need each day, select one of the four basic plans below. You'll still be able to customize it with your favorite foods and other preferences. Choose from Balanced Slim Down, Low-Carb Express Plan, Power Vegetarian Plan and Active Lifestyle Plan.

Ready for a Team Beachbody Membership? http://bit.ly/1y51eOK


Get Fit and Have Fun Doing It!

Proper nutrition should be at the top of your list of priorities when you're trying to get fit and lose weight. Get a grip on your diet and you'll see results before you know it! But if you're ready to make a serious commitment give one of Beachbody's fitness programs a try. Fill out the form below and I'll help you pick one that's right for you. Don't worry, there's a program for every fitness level and interest so you won't dread working out every day and you certainly won't beat yourself up in the process. If you want, I'll include you in my monthly online accountability groups, or challenge groups. This is my favorite part of Team Beachbody! Seriously, it's just a bunch of gals who get together via a PRIVATE Facebook group. We post about our workouts and clean eating, we exchange recipes and beauty tips, have contests and prizes and basically GET FIT and HAVE FUN doing it!


Go ahead...Fill out this form to get in on all the FUN!

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Brenda

Moroccan Turkey & Chickpea Stew (21 Day Fix)

Tuesday, April 7, 2015

Course: Main Dish
Categories: Soup
Source: www.skinnytaste.com

Preparation time: 15 mins
Cooking time: 6 hours

Ingredients

1.3 lb package 93% lean ground turkey
1 tb extra virgin olive oil, light
1 yellow onion, chopped
2 garlic cloves, chopped
3 tb poblano pepper, chopped
1 cup diced carrots
1 cup diced celery
28 oz can petite diced tomatoes
2 (15 oz) cans chick peas, drained
2 cups low sodium, 99% fat free chicken broth*
2 tsp turmeric
2 tsp paprika
1 tsp coriander
2 bay leaves
1/2 tsp crushed red pepper flakes
2 tsp coarse salt
2 tb fresh Italian parsley or spearmint, chopped

Directions

Spray a large nonstick skillet with cooking spray and over medium high heat cook ground turkey for 10-12 minutes. Break up the ground meat and mix so meat cooks evenly; place in the slow cooker.

To the skillet add the olive oil, onions, pepper, carrots, and celery and sauté until soft, about 8 minutes. Add garlic and sauté for another 2 minutes. Transfer to slow cooker along with diced tomatoes, chick peas, spices, broth and gently mix well. Cover and cook on LOW heat 6 to 8 hours. Remove bay leaves and serve; garnish with fresh herbs.

Makes 10 cups.

Want more tasty clean eating recipes CLICK HERE

These recipes are great but are you ready for more? Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER? Get results with an online accountability group. Fill out this application for more information

Fill out my online form.
HTML Forms powered by Wufoo.

Brenda

Finding Your Reason Why?

Monday, April 6, 2015

Do New Year's Resolutions Work?

Studies show that the number 1 New Year's resolution in America is to lose weight, in fact 50% of New Year's resolutions involve improving your health and wellness in some way. Did you lose weight? Are you ready to run a 5K? Did you quite smoking? Sadly, most of us fall short of our goals every year. When that happens it's usually because your resolution was really nothing more than a wish or a dream.

In order to achieve your goals you need to find your reason why.

There has to be a strong emotional attachment. Ask yourself why it's so important to lose weight? How will you feel when you're able to do something you've never done before? Who will you inspire? Will your accomplishment lead to a great reward? The answers are your reason why.

Your reason why is very personal. Each of us has one but sometimes we need to dig down deep inside to uncover it. It's not easy for any of us to admit that we need to change. We don't like to hear ourselves admit to imperfections, maybe because it feels weak or embarrassing, or let's just face it - our pride gets in the way. In reality, admitting we have weakness and stepping up to make a change is empowering. It's really just the first step in a transformation that will result in a better, stronger, happier version of ourselves. Are you worried about what people think? DON'T BE! Think about what worries you! Think about your reason why and know that your transformation will inspire others.

Gaining control of my weight and health in order to manage rheumatoid arthritis was my reason why. I realized that I needed to act now and make the necessary lifestyle changes so that I would be able to enjoy the rest of my life to the fullest. I am very fortunate that my RA is presently under control. At the age of 44, it left me with a golden opportunity to bounce back and regain my health. I knew doing so and getting in the best possible shape I could would put me in a better position to manage my symptoms in the future. Certainly the extra weight would be hard on my joints and would eventually really limit what I could do down the road. I wanted to be able to participate in my children’s lives and not just sit and watch. Remembering "why" I made this lifestyle change is what propels me forward when it's not convenient to stick with it!  Sure, I get off track some days, everyone does. But when I find myself making poor choices I stop to remind myself of my reason “why” – my kids, my husband, my health, the places I want to go and see… and that’s a powerful motivator to pull things together again. 


Your reasons become stronger than your excuses.

Once you've identified your reason why, you need an action plan. This is where Beachbody can help. When it comes to fitness and weight loss, Beachbody is unique because they have developed a system to help you reach your goals. When you purchase a Beachbody fitness program you are getting so much more than just a workout DVD. You're getting a 3 part system that involves fitness, nutrition and support - a plan of action that is easy to follow and attainable. Keep up with the workout DVDs, follow the nutritional guide and stay motivated with advice and encouragement from 1:1 personal coaching, and you will be successful.



What is Beachbody?

Our mission is to help people achieve their goals and enjoy healthy, fulfilling lives

Have you seen the infomercials?

Beachbody is the #1 supplier of home fitness programs in America, and is the creator of the nation's most popular fitness and weight loss programs including 21 Day Fix, P90X, INSANITY, Brazil Butt Lift, Slim in 6, Turbo Jam, and Hip Hop Abs and many others. The company is also the creator of the popular meal replacement shake called Shakeology - AKA "the healthiest meal of the day," and supplements like 3-Day Refresh and Ultimate Reset. Beachbody programs are different from other fitness DVDs because each program contains a series of DVDs designed to be used in combination with easy-to-follow diet guidelines, and an online community of support.

What's the difference between Beachbody and Team Beachbody?

Beachbody supplies the fitness and nutrition products that we use, and Team Beachbody is an online community created to help people stay motivated with their workout program from start to finish. Once you become a Team Beachbody member you will be assigned a personal coach, like me, to help you reach your goals. The job of a coach is to help support and motivate others to lose weight, get in
shape and live a healthier lifestyle. Our overall mission is to help as many people as possible join the Beachbody Challenge and help end the trend of obesity by focusing on clean eating and losing weight the HEALTHY way. .

Team Beachbody members also get tips and advice from other coaches, trainers, and experts. You'll find personalized meal plans packed with healthy recipes, the online SuperGym, for tracking your progress and member discounts. Share your transformation story and you have the chance to win $1,000 and be entered in The Beachbody Annual Challenge Contest.


What is a Team Beachbody Challenge Group?

Beachbody coaches host online challenge groups for Team Beachbody members that range from 7 to 90 days in length. A challenge group is a small group of people who are ready to commit 100% to getting healthy. Led by a Team Beachbody coach, the purpose is to help you transform your life through an easy-to-follow nutrition plan, guided workouts and daily accountability. The groups take place via a closed Facebook group or app (if you don't have access to Facebook) so it's convenient and private. You have the flexibility to workout whenever you like, in the privacy of your own home. You simply check into the Facebook group at least once a day for news and information and to let us all know how you're doing. They are meant to be a fun and rewarding experience for everyone. The challenge groups are a great way to form lasting friendships with one another. In fact, it's very common for friends to reunite and take part in future sessions. To participate in a challenge group you are required to:
  • Join a private Facebook group and check in at least once per day
  • Provide encouragement and motivation to other group members by liking and commenting on their posts.
  • Replace one meal per day with Shakeology - the healthiest meal of the day.
  • Select a Beachbody workout program and follow the daily scheduled workouts
  • Take a before and after photo and record your measurements on the first and last day of the challenge (you DO NOT have to share this!)


Brenda
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