Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at bodybuilding.com

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites

 

2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.

 

chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.

 

There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,

Michelle

rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!

 

Nutrition News: Why You NEED Carbs

Welcome to your nutrition station :)

I hope you’ve fueled up with a good breakfast and are ready to go this Hump Day! As we forge ahead in our nutrition series, I think it’s important to address a BIG area of concern: CARBS

clean carbs

As my beautiful nutrition mentor and eat clean queen suggests, we all NEED carbs since they play such a huge role in fat burning and muscle building…..we just need to be selective about the source of our carbs.

flat abs breakfast

Clean carbs extend far beyond the general notion of breads and pastas. Carb sources include most of your plants, fruits and veggies, as well as other carb sources such as quinoa, oats, oat bran and even the almond milk you put in your coffee. These are all good, clean sources of carbs and should be enjoyed DAILY in your diet.

So, what is it that carbs do for you?

apple

For starters, carbs are your body’s most preferred fuel source for energy. If you look at competitive athletes and bodybuilders, the one’s who have been in the game the longest still eat carbs instead of relying on pre-workout drink mixes and fake sugars packed with caffeine. Why? Because your body can easily break carbs down into a usable fuel source (i.e. the glucose we store in our liver and muscles for the body to use during training). As we continue, let me clear up a common myth: there is no “fat burning zone”. At the end of the day, when we refer to fat loss, we are looking at how many calories your body can burn. By the way, I don’t rely on those fancy gadgets worn around certain body parts to tell me how many cals I burn per day….I look at how hard I work and how my clothes fit.

So, in the case of carbs, you have 2 kinds: simple and complex. When we think of simple, we usually think SUGAR. This is not too far off the mark, but I want to expand just a little. Simple sugars consist of either one or two molecules. One-molecule carbs are known as monosaccharides and include glucose, fructose and galactose…all of which are easy to digest. This means if these are taken in directly prior to training or playing a sport, your body can break them down for fuel very efficiently. If they are taken in before sitting at your desk for 4 straight hours, you body breaks them down and packs them into the storage unit, i.e. your fat molecules. So, watch those labels and think about your food. Two-moleculed simple carbs are called disaccharides and include sucrose, lactose, maltose and high fructose corn syrup. These are man-made and much harder for the body to break down in time of need. Lactose is, of course, the sugar in cow’s milk. More and more people are becoming allergic to this as a result of poor nutrition habits.

Complex carbs contain 3-20 molecules. Some are great, clean carbs (such as oats, brown rice, vegetables and quinoa) others are man-made, such as maltodextrins which are found in a variety of sports drinks. These belong to the oligosaccharides family :) . The polysaccharides are composed of more than 20, sometimes up the thousands of carb molecules. Have I lost you already??? Stay with me, you might learn something awesome :) If complex carbs have more molecule, this naturally makes them harder to break down right? So why do we need to choose them over the simple-sugar cousins down the road? Complex carbs provide indigestible fiber, such as cellulose, hemicellulose, gums, and pectins, and are extremely important for gastrointestinal health and disease prevention (particularly Type 2 Diabetes and certain forms of cancer).

So , the question remains: which carbs do we eat? The answer: selective carbs. What do I mean? I’m glad you asked :)

carbs

Without the proper consumption of carbs, we lack the muscle-building and fat burning know how within the human body. Most bodies require the same nutrients, just in different amounts based on genetics and lifestyle. So, if you are preparing for a long run in the morning, a breakfast consisting of oats, fruit, honey and a small protein source (egg, whey protein, Greek yogurt, cottage cheese) would be ideal. However, if you play desk jockey for hours on end, a small protein shake may be more beneficial (or a small egg and English muffin). I am a HUGE fan of eating oatmeal just before my workouts. I keep it clean and simple, adding fruits and maybe a dash of honey. This gives me the carbs my body needs to get started (from the fruit) and the carbs my body needs to keep me going AND start the recovery process (the oats).

It boils down to this: there is NO one true nutrient that needs to be completely cut out of your diet. NOTE: sugar is NOT a nutrient and simple sugar itself is not beneficial to the body. Our bodies were made to be highly efficient, but it is MY firm belief that we have “dieted” ourselves into inefficiency. We have disease that has not existed in the past (pre-diabetes, metabolic syndrome, insulin resistance) due to overall poor health and low standards for nutrition. Raise the bar for yourself! You now know that your body has needs and will be much more willing to do the work to shed the weight if you seek to meet those needs.

Need a little more help? I offer plenty of nutrition options online to get you started. Everything from meal plans to nutrition counseling. Think in basics though: know what you eat, take care of your health.

Until next time, HAVE A HEALTHY DAY!

Michelle

Ditch Diets to Lose Weight

Good morning!

I hope this finds you feeling fresh this beautiful Monday :)

Today will mark the beginning of a nutrition series meant to help you reach your health and fitness goals.

The tip for today: DON’T FALL FOR DIETS!

Here’s the most important thing you can remember is that YOU do not fail diets, diets FAIL YOU! Diets are not meant for success, period. There is not a single diet that can be pointed to as the magic pill. How can I say that? Well, let me pose a question:

If you have to stay on a specific DIET for LIFE, does it really work?

In other words, is a diet working once you start living life?

Your personal diet should be just as different as you are! As you can imagine, mine is pretty weird :) We are all made different, from our hair to our intestines and our diets should reflect that difference. Each of us should eat for health first, but we should also have an enjoyment to our food. Eating clean isn’t a “diet”, it is a lifestyle that many who expect great things from their body adhere to. Why? Well, it’s customizable to each individual. This is precisely why the meal plans you find on here are only for a range of 1-4 weeks. You shouldn’t have to stay on a strict plan forever…that’s not enjoyable.

Scientists have found that is we do not enjoy our food then we are more apt to feel deprived. Notice that has nothing to do with calorie count, but rather the enjoyment factor. Personally, I enjoy salads in the warm weather…it’s the body’s natural response to the external change in temperature. However, if you offer me a salad in the winter, there is no way I’ll touch it! It’s all about the enjoyment.

So, how do you up your enjoyment of your daily diet? Invest some time in it! You don’t have to have 5 course meals every time you eat, but you do need to put forth a little brain effort to plan ahead. Like soups and stews? Fix them on the weekends so you always have something satisfying to eat for a meal. Swap out fatty meats for leaner cuts (i.e. ground chuck for ground sirloin) and amp up your veggies. Those who say they are picky veggie eaters, look for different ways to prep your vegetables. It probably isn’t the vegetable you do not like, but rather the preparation or memory tied to it. Not all veggies taste good raw and there is a LARGE percentage of us that have a hard time digesting raw veggies.

Today, I have a treat for you. EVERY week (since it’s still a little cool) I cook a pot of vegetable soup. It’s easy to digest and pairs well with anything OR can be eaten alone as a light dinner. I encourage you to PLAY around in the kitchen! Mix up your veggies and seasonings and figure out what works best for you. Remember, in season veggies are cheaper on the budget and better for the body.

Vegetable Soup

BASE:

In large soup pot, place 4 tablespoons EVOO (or 2 TBSP coconut oil)

add 1 roughly chopped onion, 4-6 cloves minced garlic and 4-6 celery stalks, chopped

once the onion starts to turn clear add in 2 cups chopped mushrooms (I like baby bella) and simmer with a pinch of salt and pepper for about 6 minutes

Add to this 3 sweet potatoes (small cubes) and 3-4 chopped carrots

Bring all to a simmer, cover and cook 10 minutes

While this is happening, I usually bring the tea kettle to a boil.

After 10 minutes, add in any veggies you want (during the colder months, I usually keep frozen veggies on hand and add those)

cover with the hot water from the kettle AND done.

Your soup is ready and can be paired with burgers, deer sausage (my family fave), chicken breast, center cut pork loin, etc. Keep your meats lean and your body will respond :)

Being the queen or king of the kitchen doesn’t take a ton of time. All it takes is a little prep work and some imagination.

Come back later for more on healthy cooking and eating!

Bon Appetite! and have a healthy day,

 

MichellePhoto Mar 12, 4 00 22 PM

 

Tone, Trim, Tighten and Totally Transform SPRING CHALLENGES Revealed!

Today is THE day that I launch the Spring Challenges.

I had initially thought of starting April 1st, but I have decided that each challenge group will have an official start date of April 15, 2013.

If you want to start prior to your group start, no problem! These challenges are meant to bring accountability into our lives so that we can build consistency and beneficial habits.

As I stated in a previous challenge post, I have challenges ranging from 21-90 days and from nutrition to full-out total transformation programs.

TODAY, I am breaking down the 90 day challenge groups. I’ll be going over each program, who it’s for and the results you can expect.

The best part? EVERY single challenge has a nutrition component already built-in.

The bad news? I am only taking 10 people TOTAL in each group (there will be 5 total groups).

Why only 10? Well, on top of the killer workouts, accountability and awesome nutrition components…you’re going to get me. Each challenge participant will receive a 1 hour consultation with me (via phone or SKYPE) to discuss YOUR PERSONAL GOALS and how you can best reach them. Pretty sweet right? It gets better…. EACH participant will also receive a weekly nutrition review, done via email. These are all services that I normally charge extra for, BUT in honor of trying to bring about lasting results, I’m rolling it into the challenge!

In addition to being able to win money for getting healthy with Beach Body (how sweet is that??) the winner of my groups will have their choice of 5 one-hour consultation sessions with me OR a shopping trip with me to dress your new figure. No, I’m not buying the clothes, but I will spring for lunch! Obviously, if the winner is local the shopping can apply.

How do you win? Well, you make changes! Change in weight, size and fitness level are great, but I want to see lasting changes. Think about a change in attitude, a change in self-esteem and even doing something awesome with your new-found confidence! THIS is winning in my book :)

So, ARE YOU READY?

Let’s meet your 90 day programs!

P90X:

• It’s the program everyone’s talking about—the #1 best-selling extreme fitness program in America.

• P90X is a revolutionary system of 12 muscle-pumping workouts designed to take you from regular to ripped

in 90 days and get you in the best shape of your life.

How P90X works

• The secret that’s made P90X a best-selling phenomenon is Muscle Confusion™.

• By constantly introducing new moves, this advanced training technique keeps your body’s muscles

continually challenged, so you can get better AND faster results. Your body never plateaus, and you never

get bored.

P90X is:

• For anyone who wants to lose excess fat, gain lean muscle, prepare for athletic events, excel at sports, and

improve their health.

• Designed for people who are fit and looking for an intense program for rapid results.

• Flexible, so that you can customize according to your fitness level and goals.

• An extreme program, and it’s recommended that you take the Fit Test before starting. If someone is not ready

for P90X, Power 90® is a great place to start.

p90x

**Chalean Extreme:

Muscle Burns Fat®

Get ready to burn fat, boost your metabolism, and get lean with ChaLEAN Extreme®. Trainer Chalene Johnson will help you build toned muscles so you can lose up to 60 percent of your body fat in just 3 months. ChaLEAN Extreme is designed to give you visible results in only 30 days.

Chalene’s Lean Phasing® technique shifts your body’s fat-burning focus from cardio to resistance training. By using weights or resistance bands, you’ll build lean muscle and ramp up your metabolism. When you have more muscle, you’ll burn fat long after your workout.

**This is one of my personal favorites and is included in my own personal workout rotations.

chalean-extreme

Rev ABS:

Your 90-Day Ab Solution.

With RevAbs, you can get the sexy six-pack abs you’ve always wanted. All it takes is a little hard work and Brett Hoebel’s proven Abcentrics™ training technique. Brett will teach you how to burn off the fat and work your entire core from 6 different angles, revealing your RevAbs six-pack—FAST! It’s so effective, many of Brett’s clients lose up to 10 pounds in the first 2 weeks.

I dig this as it incorporate some martial arts disciplines and really does help to shred abs FAST!

revabs-workout

Les Mill’s PUMP:

WORK OUT JUST 3 TIMES A WEEK.              GET WORLD-CLASS RESULTS.

This barbell-based rapid weight loss and accelerated strength-training program incinerates calories to help give you the ultimate tight, toned, and lean body you want. The secret is THE REP EFFECT, which uses lighter weights at a higher rate of repetition so you can burn up to 1,000 calories per workout and get lean and strong without bulking up.

The system includes your very own barbell, the secret weapon designed to speed up your strength training and fat loss. Your kit comes complete with a set of two 5-lb. and two 10-lb. weighted plates.

If you’ve entered a gym around my area, then you’ve heard of BodyPump. THIS is the home version, complete with results! I love this workout and keep it on rotation (it doesn’t hurt that I am Body Pump certified either!). This series is great for those short on time…..but needing results. You really can get results by using these 3x per week!

les-mills-pump-squats

Power 90:

90-Day In-Home Boot Camp.

If you want to go from the body you’ve got to the body you’ve always wanted in as little as 30 minutes a day at home, then Tony Horton’s Power 90 boot camp is the program for you.

With Tony’s exclusive Sectional Progression™ training technique, each movement targets a specific zone of the body for maximum fat burning and full body sculpting. You’ll transform your body in 90 days.  Plus you’ll get a FREE Power Sculpting Band to use with the program.

 power90
Mobility. Agility. Vitality. Everything is about to FEEL better.

 

Ready to say goodbye to common aches and pains that may be holding you back from enjoying lifelong activity? Tai Cheng™ is a natural solution designed to help you do just that. It combines 21st-century fitness science with the centuries-old techniques of Tai Chi to help reduce joint and muscle pain through better muscle control.

The real breakthrough behind Tai Cheng is a rapid learning technique called Dynamic Motion Control™ that teaches you to master the 18 fundamental moves of Tai Chi in just 90 days. Every day Tai Cheng takes you through a gentle energizing warm-up and teaches you a new Tai Chi move. In phases, you’ll learn to put the moves together into sequence.

You’ll experience increased balance and strength, improved joint function, a wider range of motion, less stiffness, greater flexibility, and an overall feeling of natural energy and well-being.

tai-cheng

 

Whew! I know that can be lot to process, so I encourage you to read through each and CONTACT ME with ANY questions!

I WANT RESULTS YESTERDAY…..HOW DO I SIGN UP?

Glad you asked :)

Simply click HERE, then click on JOIN THE BEACHBODY CHALLENGE.

You’ll be directed through  a FREE membership page and then you pick your program.

Simple as that. Once you start clicking, let me know so I can add you to the group.

REMEMBER: There can only be 10 people in this group, so jump on it ASAP!

Time won’t hold up for you, but the results you get will last a lifetime.

SIGN UP NOW!

And good luck ;)

Michelle

Keep in mind: my TOTAL commission goes to fund missions and help victims of sex trafficking and human exploitation. YOU CAN be a part of something BIG!

Fun Friday!!! When Failure IS the only option

Hello fit friends!

Today is Friday, February 15 on my side of the globe. How are those resolutions coming? If you’ve fallen off the wagon, no worries, I have a few things coming up this week to help hoist you back up. :)

For now, I want to discuss a few things that have been weighing heavily on me. The first are a myriad of “30 day” plans that are inundating my Facebook feed as well as my inbox. I’m going to put this bluntly:

It takes WAY more than 30 days to make a lifestyle change.

If you are unable to stick with this “meal plan” or “diet” for longer than 30 days, it is setting you up for failure.

There is NO easy button.

There is NO perfect “diet”.

There is no way you can succeed if this plan is only 30 days.

DIETS DON’T WORK. Period…

So, I know you’re probably thinking “This is not Fun.” You’re right, but hold up…. Deprivation plans are not fun. I’m trying to put the fun back into your plans people! You should be able to enjoy your dark chocolate and red wine every once in a while. Plans that require deprivation of any kind eventually lead to “cheating” which is over consumption of foods that will cause damage in the end. Stay with me here: There is NO one food that will make us fat or kill us (with the exception of blowfish and possible poisonous foods, but I am working on the assumption you steer clear of those..) and there is NO one food that will make us healthy. We are not created equal…at least not our innards :)

It’s important to figure out what makes you body tick. What gives you energy? What drains your energy? What helps you workout? What keeps you on the couch? I don’t believe in long-term meal plans. That’s why all the ones in the store here are designed for short-term use, just to get you started. We need variety. We crave variety. We want the spice of life as well as the spicy foods and we should be able to enjoy it! So, here’s my challenge for you: check you feeds (or just go all old school and ask your friends) and if you’re all on the same “diet” something is dreadfully wrong. Diets fail. The sad part is when diets fail, we humans think we are the failures. Don’t get caught up in the diet drama and sales pitches! Fight the good fight and realize that YOU are special. Your diet SHOULD be different from everybody else. Embrace it and you will reap far more benefits than any “diet” could ever offer.

My name is Michelle and I do not Paleo, Weight Watcher, Atkins, South Beach, grapefruit, cabbage soup, Master Cleanse or any other set “DIET”…..but I still have a visible 6 pack and no muffin top. I’m special, but SO ARE YOU! Ditch the diets, eat clean for you and see RESULTS.

Live Out Loud!

Michelle

Meatball Monday plus some yummy frozen treats

Happy Monday Morning!
I hope the thought of this day brings you as much excitement as it brings me :-) .
Today I’m going to share my foolproof meatball recipe that is quite a crowd pleaser, even with the pickiest of palettes. I also have 2 frozen yogurt recipes that will help you chill out on these hot days. So, let’s jump into the kitchen and have some fun!

Meatballs for ALL!

20120709-081131.jpg

Begin by tearing bread into pieces in a large bowl. This is a great job for young children. Pour in low fat milk, add salt and pepper and let sit for 1 hour.
Add the rest of the ingredients and mix by hand, yes hand.
Form large meatballs and place on baking sheet.
Put into oven pre-heated to 425 degrees F for 25 mins, or until meatballs are very lightly golden and bounce back when you touch them.

These meatballs are great with spaghetti and marinara. You can also serve them with some spiced up spaghetti squash or even alone with a side salad. Store them in the fridge in an airtight container and munch on them for up to 4 days. Make them in bulk and place in freezer bags for later use. The sky is the limit!

20120709-081729.jpg

Chocolate Shako Froyo

I use chocolate shakeology for this recipe, but you can probably use any whey protein powder. Shakeology simply gives more nutrition per serving.

In blender:
1 cup low fat milk
1 cup organic low fat vanilla yogurt
2 scoops chocolate shakeology
Blend until smooth
Place in frozen yogurt maker and spin for about 30 minutes
Leftovers can be placed in tightly sealed containers and stored in the freezer.

Greek FroYo

So we all know Greek yogurt has tons of health benefits right? It has made it’s way to the frozen yogurt aisle, but all the added sugar kills the goodness. Here’s my take on a refreshing Summer treat you will feel good about.

In blender combine:
2 cups low fat Plain Greek Yogurt
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1 frozen banana
1/2 cup coconut milk
2 tablespoons honey
Blend and transfer to frozen yogurt machine for 30 minutes. Super light and tasty without nasty additives

Enjoy your culinary adventures this week!

Michelle

Thirsty Thursday!

Can you believe we are so close to the weekend already? Hello Summer!

As we enter into the warmer months, it is important to stay hydrated and what better way than with luscious drinks that also increase your beauty and radiance? Yeah, I thought you’d like that! Read on for a few of my current favorite indulgences :)

Infused Ice Cubes

Water is great in and of itself, but I find it’s much more fun to drink if it has a little personality.

Simply crush fruits of your choice and place them into old school ice trays (about 1/3 of the cube), then cover with water and freeze. Need an extra nutrient and skin hydrating boost? Use coconut water!

Some fruits to choose from and mix are:

  • Strawberries
  • Blueberries
  • Raspberries
  • Mango
  • Pineapple
  • Orange
  • Lemon
  • Lime
  • Kiwi
  • Cantaloupe melon
  • Honeydew Melon
  • Watermelon

You can mix and match too. Have fun with it and get the kids involved!

Fruit Flavored Water Pitcher

OK, I keep this in a large glass pitcher right in my fridge. We can all dig into it any time we need something a little extra refreshing.

  • 1 lemon, finely sliced
  • 1 lime, finely sliced
  • 1 cucumber, finely sliced
  • A few mint sprigs

Place into pitcher then cover with pure water OR coconut water if you’re in the mood for more hydration.

TAZO Passion Iced Tea

You can totally get this at the Starbuck’s drive through for less than the coffees! PLUS, it’s packed with antioxidants for glowing skin. Another benefit is the hydration factor. Most of the time when we reach for caffeine, we really need water, or in this case, tea. Skip the sweetening syrup though, it will take fluids out of the body. You can also buy Tazo Iced Teas at your local grocer and make it by the pitcher. :)

Slimming Berry Smoothie

You know how you wash your berries and then they tend to start molding as soon as you bat your eyelashes? Yeah, embrace that they are in full season and at the peak of antioxidant perfection! Just don’t eat the mold ;) . I place mine in freezer bags once I start to notice them moving into adolescence, then I can use them for a super slimming smoothie. Plus, I saved money by using the food I bought.

  • 1/2 cup nonfat plain Greek yogurt (for protein)
  • 1 cup almond or coconut milk (I prefer the almond/coconut milk blend on the market now)
  • 1 handful blueberries
  • 1 handful blackberries
  • 1 handful raspberries
  • 2-3 large frozen strawberries
  • A pinch of cinnamon
  • Stevia to taste (you can opt out of this one and leave it plain. At their freshest, berries are very sweet)

You can have a 24 oz glass (whoa! That’s huge) for about 150 calories. Hello slimmer you! The health benefits of this smoothie are a better running digestive system, clearer skin and even a boost in metabolism. If you’re drinking it post workout feel free to add a banana for extra potassium.

I hope you enjoy your slimming sips this Summer! Get creative and make sure you stop by to share your recipes.

Have a healthy day!

Michelle

The SKINNY on Food Labels

RECIPE WEDNESDAY!

I could really come up with something every day of the week! Today is going to be awesome though.

SWEET POTATO FRIES

Oh yeah! Everybody loves fries and I’m giving you, not only a healthier way to cook them, but a healthier fry in and of itself. Read all the way down so you can see come variations, then get in the kitchen and get creative!

Shopping list:

  • 3-4 medium sweet potatoes
  • 1 tablespoon EVOO
  • 1 tablespoon whole wheat flour*
  • Sea salt and pepper to taste
  • Additional spices and herbs: dill, rosemary, thyme, cilantro, parsley, cinnamon (for sweeter fries).

Prep work:

  • Slice potatoes into strips (about the size of your pinky) or chips (small, thin rounds). Try to get them cut as evenly as possible.
  • Place in LARGE bowl. NOTE: I slice them the day before, cover with really cold water and throw in some fresh rosemary= heavenly.
  • Add EVOO and mix. Use your hands, they won’t bite.
  • Add flour* and herbs/spices and mix.
  • Put them evenly on a baking sheet and bake at 425 degrees F for 45 minutes THEN for crisper fries, turn the broiler on HIGH and leave them in for another 10 minutes.
  • Serve warm with a small dusting of sea salt and some no sugar added ketchup.

Now, if you want these to REALLY take on the “fried” texture of fries, you’ll have to do more work. The BEST way I’ve found is to use panko bread crumbs (found in the Asian foods) and egg whites. After mixing everything together, roll the potatoes around in the egg whites then toss them through the bread crumbs. Same cooking process.

*If you have a wheat allergy, you can omit this altogether OR use ground flax, ground millet, or ground spelt.

To be honest I most enjoy these with an open face buffalo and avocado burger, loaded to the brim with fresh veggies, but I cook them almost every week and we have them with everything! Sweet potatoes are one of your true super foods in that they offer up vitamin A, E, and C as well as plenty of good fiber and energy boosting good carbohydrates. Don’t overdo the ketchup and ruin all you’ve worked for though, limit the serving to 1 tablespoon. 3-4 potatoes will get you about 6 generous servings of fries topping out at around 95 calories and 2 grams of fat.

Stay on the FIT track!

Michelle