Mancakes- Clean Pancakes

This recipe is not only amazingly SIMPLE. But it is delish and FILLING! Which gives reason for why they are names "Mancakes". 

Fix Approved: 1 Yellow, 1 Red, 1 Purple

Ingredients:

1/2 Cup Oatmeal

1 Egg + 4 Egg Whites

1 Diced Apple

1 Tsp Vanilla Extract

1 Tsp Cinnamon

Directions:

Preheat pan to medium heat. You can use non-stick spray or a bit of coconut oil to cook your Mancake when you are ready. 

Combine the Egg, egg whites, oats, vanilla and cinnamon in a bowl. (Alternatively you can combine ingredients in a blender if you prefer a smoother pancake- I prefer mine smoother.) 

Add fruit and fold in. 

Pour into your pan cooking each side about 2 minutes each side. Once you see the edges firming, flip. (This could take skill because it's a BIG cake- you can consider doing in smaller batches but you do get to eat it ALL)

Eat and enjoy! 

I was so surprised that I needed NO additional sweetener at all! 

Also you can use any fruit as long as you portion it out according to your plan!  

Clean Turkey Chili

This recipe is a staple in my house!! It's delicious and clean. completely satisfying. Sometimes I'll add a quarter cup of rice with it. Which will make it wonderful yellow if you're following the 21 Day Fix, 21 Day Fix Extreme, or Max 30. Enjoy!! 

Preparation Note: I dial back the hot spices by half. I don't like there to be a five alarm fire in my mouth when I'm eating this. You may like it spicy. I find the cumin is a must. 

Questions?

Blueberry Bliss

Switching it up with Chicolate Shakeology! Im partial to Strawberry lately!

For the 21 Day Fix this counts as:

1Red

1 Purple

1/2 Yellow

1 Tsp

Enjoy!!

3 Day Refresh Results- Round 2

This my Second Round of the 3-Day Refresh and after a couple of weeks of sub-par nutrition I needed a kick in the tail. There was relatively no real hunger.  What I struggle with more is EMOTIONAL HUNGER. That is when you stress out and reach for comfort food.  I literally almost grabbed up some marshmallows sitting on the counter and caught myself!! You don't realize how automatic that is! If anything the Refresh really opens your eyes to whether you are really hungry or THINK you are!  

5.2 lbs lost in 3 Days!

So Why Refresh?
• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work. 

I am down 5.2 lbs! I also lost 1.5 inches off my hips and 2  inches off my waist!  I'd say it was water weight if I wasn't eating all the time and drinking almost a gallon of water a day.    This is NOT a juice fast. You drink nutrient dense shakes three times a day AND eat 5 times a day.  

All foods are whole and vegetable based.  Even the protein you get from the Vanilla Fresh shake is vegetable based. Herbal, or green decaffeinated tea is allowed with Stevia to sweeten.

0. What does one eat and drink while Refreshing?
   
   FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
   BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
   MORNING TEA: 1 cup of unsweetened herbal or green tea
   LATE MORNING: Fiber Sweep, a digestive health drink 
   LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
   DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
   EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free) 
1. It reduced my cravings significantly and made me very aware of how what I eat for dinner makes me feel in the morning.  I slept well and woke up feeling refreshed and not groggy and hung over.  I don't remember the last time I really slept that well. It definitely tightened up my midsection and I can definitely see the potential in using this program before a big event.  
   
   I definitely eat pretty clean but after this experience I am going to do better when it comes to meal planning,  watching my processed foods and using LESS seasonings and oils.  I am floored that using 1/2 Teaspoon of a healthy fat was enough to flavor my meals!  I just never tried less before.  I could actually taste my food as well.  No it wasn't out of hunger that I was tasting it either! LOL!
   
   
   I missed my steel cut oatmeal with PB and Strawberries more than anything so that's what my first, post Refresh meal will be!
   
   
   I am planning to have a Challenge Group (What is a Challenge Group?? See Above) this is a great way to Detox after a holiday weekend OR to prepare for a special event!  What better way to prepare  than to have a PLAN!  That way you can enjoy the parties and picnics and avoid the weight gain!  
   
   If you are interested in learning more and taking the next step, then click the picture below and fill out the application.  I'll reach out to you with more information on upcoming groups!

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Shakeology Clean Eating Group

Shakeology is the Healthiest Meal of the Day!  It has been part of my DAILY routine for the past year and has made a significant impact on my overall health and fitness. This is NOT a weight-loss shake, it is so much more.  It is a dense, whole food meal replacement.  It is meant to be part of your daily nutrition and workout plan.  I literally have no need for taking a multivitamin while drinking Shakeology because it covers everything and more.  

As someone who was
diagnosed with cancer when my son was an infant, I am really vigilant about what I put in my body.  I go so far as raising my own hens for eggs.  I really going the extra mile in terms of finding organic, humanely raised, locally grown food sources.  The following were important to me. 

• No Artificial Flavors
• No Artificial Colors
• No Artificial Sweeteners
• No Soy

Below is a chart that illustrates some of the ingredients and benefits of nutrients in Shakeology. 

Ingredients and Benefits Chart for Shakeology

One of the biggest questions I get before someone commits to Shakeology is "What flavor should I get?" Second question "How will I know I like it?" Even with the 30 day bottom of the bag guarantee that comes with Shakeology, I understand it can be hard to make that choice.  With some questioning I can help a Challenger make a good choice.  

However now things have changed and in celebration of Shakeology's 6th Birthday, Beachbody is offering a sampler of ALL the flavors!! It comes in Regular and Vegan varieties.  You can purchase the original Super Sampler or the Vegan Taste Sampler.  

Super Sampler:  Contains 1 of each Shakeology flavor; 1 Chocolate, 1 Vanilla, 1 Strawberry, 1 Greenberry, 1 Tropical Strawberry Vegan, and 1 Chocolate Vegan.

Vegan Taste Sampler:Contains 2 of each Shakeology Vegan flavor; 2 Chocolate Vegan and 2 Tropical Strawberry Vegan.

The bottom line is American's today are overfed and under nourished.  The trend has been fast food that ultimately takes away from our health and nutrition goals for the sake of boutique drinks that are loaded with sugar and lacking nourishment.

You will not only have a chance to sample each and every flavor, but also to participate in a 7 Day  Shakeology and Clean Eating Challange starting March 30th!  I would love to have you join the group and learn more about the healthiest meal of the day!  Apply today and learn what you can do in one week to take the first step in making a positive change!

Fill out my online form.

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Cashew & Oat Pancakes

These are in the new 21 Day Fix Extreme Plan !

Makes 10 servings, 2  hotcakes each

Ingredients:
2 cups Old fashioned rolled oats
1/2 cup raw cashews
1 dash sea salt or himalayan salt (Mineralize)
1 tsp ground cinnamon
1 large egg
1 Tbsp coconut oil, melted
1 1/3 cups water
1 tsp pure vanilla extract

5 cups mixed berries

Directions:
1. Place oats, cashews, salt and cinnamon in a food processor or blender, pulse until coarsley ground.
2. Add egg, oil, water and vanilla, pulse until well blended. Batter will be thick, but if it is thick as paste add 2 to 3 additional  Tbsp of water.
3. Heat medium non skillet, lightly coated with spray, over medium heat.
4. Spoon about 1/4 cup batter into skillet for each pancake
5. Flip with spatula and cook for 30 seconds
6. Repeat with remaining batter
7. Serve pancakes topped with berries.

**21 Day Fix containers **

• Purple 1/2 
• Yellow  1
• Spoon   1 

Zucchini Cashew Soup

This soup is by far is my FAVORITE soup that I learned about while doing the Ultimate Reset. I still use it to this day!

Vegan and fabulous. Amazing flavor comes from the richness of the cashew and the zing of the Bragg's liquid amino's. You can substitute Himalayan salt or you don't have to you salt it all if it's excluded from your diet.   That's the beauty of this soup, you can really customize it to your personal taste and dietary restrictions. 

And then how you make it!  I normally toss my cashews in water in the morning and when I return from work I can literally be ready to blend it in 10 minutes.  I prefer it warm vs. cold but both ways would work fine!  

And then the fun part!! Love my Vitamix!

This is the nutrition breakdown below provided by My Fitness Pal.   This is an amazingly filling soup that I would not hesitate to serve at my next dinner party.  I love to season with my Bragg's and lots of dill and parsley.  You can modify it to your own taste!  Experiment and ENJOY!

18 Years: Disorder to Success #Truth

My health and fitness story has had MANY twists and turns. This part of my life is very personal and less than flattering.  However, it is part of my story and I believe everything happens for a reason to teach us lessons so here is one of mine.

One thing I struggled most in my journey was trying to figure out  how to achieve my fitness goals in a way that was sustainable and realistic.

The Catalyst

I went to college, gained the Freshman 15+ and was at a loss on how to lose it.  Being Italian/Spanish American you eat when your happy, sad, mad, everything.  So, without real nutrition education I started running and starving myself.  Torturing myself into weight loss.  But those types of activities have a vicious backlash that I was unaware of.  Cycles of weight loss, gain, staving or binging... no balance.  I began to educate myself about workouts and how better to feed by body.  I wanted to be successful so badly that I would do just about anything to achieve them.  However, it was coming from a place of self-hate and punishment.  I DID NOT enjoy it one bit.  If I worked out it was so I wasn't absolutely disgusted with myself.  

I was 23 in these photographs and competed in an Amateur Body Building competition. I was investing about an hour and a half of cardio per day and lifting heavy weight for another hour per day (2.5 hours per day minimum).  At my peak I was deadlifting 300 lbs. I weighed in at about 112 lbs.  Towards the end of my "training" I was consuming under 1000 calories per day.   This was my first competition.  I had a friend who competed regularly and consecutively won, so I used him as a resource and he helped me design a plan. I stuck to it religiously for 90 days. 

Heading Off Course

I literally did not go out, did not see friends or socialize, I was in isolation because I was afraid if I went out I would slip up and get off track.   I placed well in the competition and I was proud of my achievement but the aftermath would leave a serious mark.   

I didn't know how to feed myself in a normal way.  I didn't understand that when you lean out the way I did with so few calories, your body is in starvation mode.  I lost so much muscle cutting weight, that at the end of 90 days.  I had stress fractures in my feet from the stair-master, my skin was a disaster, and worse, I did not know how to eat in a way that was sustainable.  I did not know about the right carbohydrates (they were the enemy right??) or healthy types of fat. I was eating no fat foods, boiled chicken and steamed vegetables.  Post the show I ended up in a cycle of binging an purging.  I was desperate to hang onto my unrealistic results.  Which cascaded into full blown Bulimia!  If anyone knows anything about Bulimia, it is more an issue of control than it is about food.  About a year of a binge/purge cycle were to follow.  I'd feel such guilt for eating just about anything I would purge it.  

Road to Help

Thankfully I had a good friend I confided in and she got me the help I needed.  She referred me to a counsellor and after years of therapy, helped me past a really dark time in my life.  I made it a point to continue to educate myself to find a better way.  A smarter way that was sustainable, long term, that I did not hate, that made me feel strong and healthy. 
I wish I could talk to my 23 year old self, I could have prevented so many years of self-loathing.   I was standing in my own way.  I look back at pictures and I know that even though I was smiling, I likely felt inadequate, and likely frustrated and depressed.  What a waste of too many years of my life!?  I was missing life obsessing about this- it was literally paralyzing!  Hours spent obsessing over meal plans and what combination of workouts to do  for the best results. 

Side Note on Body Building

There are friends of mine that compete in Body Building, are successful and do it in a healthy way.  I surely take nothing away from that lifestyle and I admire the athletes that do.  I learned so much from the experience and in no way begrudge the sport.  If anything it gave me an appreciation for the dedication and effort they put in to achieve their results.  I wasn't in the right mindset emotionally at that age to perform and compete in a healthy way.  Looking back today my nutrition was way off course, these athletes would never sacrifice muscle by cutting calories as I was advised to do. 

My Personal Success

I'm 41 and its taken me this long to realize that there can a better way.  You don't have to punish yourself for HOURS in the gym.  You DO have to make an effort and you can learn to love fitness.  Food does not have to be horrible and tasteless OR rich and decedent.  There are ways to make it delicious and healthy with balance. 

When I see my transformation pictures today, I see someone who is not only strong and lean, but confident and comfortable, and HAPPY in her own skin!  This is something I'm passionate about because I have a son and daughter.  I don't want them to struggle with self image the way I did growing up.  I want them to know that it's not an all or nothing when it comes to nutrition and fitness but that daily healthy practices and balance can make a difference in how they feel and how their bodies work.  

I have striation of my Quadriceps I would have died for at 23!!

Guess what! We eat out and have ice cream and have movie theatre popcorn too!  We just don't have it EVERY day!  There is a place for celebrations and a place to fuel our bodies.  Food shouldn't be the only celebration either, there are other ways to reward ourselves!  Its all a matter of perspective. I stood in my own way for too many years, if I can help one person step out of there own way then sharing this piece of my life with you was worth the risk.  

I would love to help you with your own transformation!  It is possible to achieve balance and the body that body that you want.  You just need the right, realistic road map to get you there.

I spent many years trying many different programs.  Some worked, some just did not.  Others weren't realistic to fit into my life as a working mother of 2 children.  Guess what, I don't have endless hours to spend in the gym anymore. I do not workout much more than 30 minutes per day!  I have learned how to incorporate clean eating into my life and that of my family.   I love to enjoy the life I created with my husband and enjoy our home and family.  Which also includes horses, dogs and a variety of other pets.  Our household is ACTIVE and with TWO working parents I need to prioritize my time, I can't afford to waste it on things that just do not work or contribute to an unhealthy lifestyle!

I am still working on my journey, my story does not end here.  But YOU can inch your way closer every day by taking that first step.  We all make daily choices that either move us closer to our goal or further away.  You only FAIL when you stop trying!   So take the first step today, get out of your own way and start!  There is never going to be the perfect time to begin.  What is important is to just BEGIN!  If you are interested in learning more about my Challenge Groups I would love to speak to you about how you can make a long term, sustainable change in your own life.  There is no time like NOW!  This is your call to action.  Haven't you waited long enough?  Fill out the form below and I'd love to speak to you about your health and fitness goals!

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Clean Banana Pancakes

Mix this recipe in a food processor like a Vitamix. Spray you pan with some coconut oil and cook as usual. Absolutely   fabulous!! Kid approved as well!  No syrup needed on these cakes. Enjoy!! 

Piyo - 4 Weeks In!

This program has been a game changer for me!! I have absolutely loved my first full month of Piyo.  

The reason I chose Piyo was the fact that it was zero impact.  I was just coming off an injury and I really wanted to try a program that would challenge me and work on my core without the high impact I have found in other programs.

Choosing to slow down and try a program that focuses on body weight was definitely a different approach for me.  But just because it's zero impact does not mean it is EASY! There are modifications that you can work up to but Chalene brings it!  There is balance and body weight moves of Yoga along with strengthening and lengthening you find in Pilates. 

In the first month the longest workout was 45 minutes and that wasn't until week 4.  So on average its a 35 minute workout.  

The music is also really amazing as well and a great motivator.  Chalene's playlist flows with the movements and before you know it you are cooling down.  There is a timer on the screen so you can see how much time you have in each segment and that can be a good or bad thing depending how you look at it!  I enjoyed it because it motivates me to push harder as the clock runs down.

The meal plan is also very clean.  I carried over my knowledge from the 21 Day Fix and Ultimate Reset into this program and make sure to track my meals in the same way.
 Using a combinations of lean or vegan protein options, vegetables and fats. Hydration is also key since you are really sweating it out during these workouts!

The core work is also something I have missed.  I need to work on my core as well as the flexibility in my feet and legs.

Prior to this program I was in a boot due to a stress fracture for about 6 weeks.  So taking it easy and building strength up carefully is important to me.  Planking and working on core strength was not possible while I was laid up.  Well I have no worries anymore, because I'm a Planking Fool again!!

I'm really excited to see what the next 4 weeks will bring- so far with increased strength and core- I'm beyond thrilled.  Chalene keeps challenging me so I'm excited to see how much further I can push and transform! To be continued....

If you would like more information on Piyo OR any of my Challenge Groups, fill out the form below and I'd love to help you begin your own transformation!

Fill out my online form.

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