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Showing posts from January, 2015
Looking for some health alternatives for game day? Try these Sweet Potato Skins with Chicken and Spinach. 

Sweet Potato Skins with Chicken and Spinach
We took what is usually a greasy bar snack and turned it into a delicious appetizer that is healthy enough to eat for a meal! These baked sweet potato skins are topped with spinach, spiced chicken, and cilantro, with a dollop of Greek yogurt. Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
4 oz shredded cooked chicken breast, boneless, skinless
1 tsp. all-natural taco seasoning, no salt added
1 cup steamed spinach
8 Tbsp. low-fat plain Greek yogurt
¼ cup chopped fresh cilantro Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of the sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. While skins …

Sweet Potatoes and Eggs

By adding sweet potatoes as a side to your scrambled eggs in this P90X3-inspired recipe, you add even more nutrients to your breakfast plate. Total Time: 16 min.
Prep Time: 5 min.
Cooking Time: 11 min.
Yield: 1 serving Ingredients:
½ large sweet potato, peeled, cut into 1-inch pieces
4 large egg whites
1 large egg
1 tsp. olive oil
2 fresh rosemary sprigs, leaves removed and chopped, stems discarded Preparation:
1. Fill bottom of steamer with 2 inches of water; bring to a boil over high heat. Place sweet potato in top of steamer; steam for 5 to 7 minutes, or until fork-tender. Set aside.
2. Combine egg whites and egg in a small bowl; whisk to blend.
3. Heat oil in medium skillet over medium heat.
4. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until set.
5. Place eggs and sweet potato on a serving plate. Sprinkle sweet potato with rosemary; serve immediately. Tip: Sweet potato can also be cooked in a microwave. Pierce clean sweet potato 4 to 5 times with a fork. M…
Meals are simple and easy. I am getting dialed in to my nutrition. Winter is on it's way OUT! I am putting together my 30 day meal plan and getting a jump start before spring starts knocking on my door.

Are you ready to join me?  Send me a message and let's talk.
Egg Whites, Oatmeal Topped With Cinnamon & Blueberries #21dayfix

Eat Clean Recipes

I love salad.. Seriously I can eat it everyday, okay so maybe I do! Hope you enjoy this one.  Let me know what you think :)
Superfood Crunch Salad with Homemade Balsamic Apple Vinaigrette  
-- Ingredients (Organic and Non-GMO whenever possible):  - Dressing Ingredients:
2 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar 1 tablespoon balsamic vinegar 1 teaspoon pure maple syrup, or to taste 1 teaspoon Dijon mustard 1 garlic clove, minced 1/4 teaspoon fine grain sea salt Freshly ground black pepper, to taste - Salad Ingredients: 8-10 cups destemmed and shredded Lacinato (dino) kale (2 bunches) 1 pear, thinly sliced and chopped 1/2 cup pomegranate arils 1/4 cup pepita seeds 3-4 tbsp large flake coconut 1-2 tbsp hemp hearts 1-2 teaspoons black sesame seeds (optional) sprinkle of cinnamon
-Oh She Glows .


When you join my team you are joining my family, we are in this together. I provide 1-1 mentoring we will have weekly small group chats; you will have access to trainings and tools to get your business started right. I will give you step by step direction on where to start. I am looking to work with 10 who are ready to get started. Are you interested in learning more about joining Team Ocean Wave? Fill out the applications and I will get back to you in 24 hours.

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eat clean recipes

Recipe of the Day!!!! 21 Day Fix Slow Cooker Enchilada Soup
Meal Guide Portions: 1 Greens, 2 Reds, 1 yellow
Serving Size: 2 Green container Full. Ingredients
2 tsp olive oil
½ cup chopped onion
2 garlic cloves, minced
3 cups veggie broth
1 8oz can tomato sauce
⅛ cup cilantro (fresh or that fun stuff in a tube)
1 15oz can no salt added black beans
1 14oz can diced tomatoes
2 cups frozen corn kernels
1 tsp cumin
½ tsp ground oregano
1 pound of chicken Instructions
Heat olive oil over medium heat, add onion and garlic, stirring until soft, about 3 minutes.
Add all ingredients to slow cooker.
Cover and cook on low for 5 hours.
Shred chicken once tender.
( Picture Tarah C.)
Are you ready? Will You Commit to 21-Days? If you answered YES, then we need to talk! I have worked with people , helping them drop pounds in a healthy, easy way. I have shown them step-by-step exactly how I dropped 25 lbs and have kept it off. NowI am looking for people who want to Drop 10 lbs in January.  I’m not asking you to commit to 3, 6, or 12 months. I’m asking you to simply commit to 3 short weeks…21 days. To be a part of my January Group, you must: Commit to follow the 21-Day Fix program for…well…21 daysDrink Shakeology – the premium health shake – once a day for 21 daysEngage with the secret Facebook group reporting workouts & food for 21 daysBe willing to be brutally honest with me. I want to know what’s working, what’s not working, what tastes good, what doesn’t taste good. I want to know all the things that you wish you could say about a program but don’t. Who is this Group for: Someone who is serious about taking control of their health & fitnes…


Thanks to my accountability group I stay motivated to workout.  Yes there are day I don't want to workout but I don't have a plan B!  I love my Insanity Max 30 workout, it's only 30 min a day.   Join one of my challenge groups and let me help you reach your goal.

Fill out this from and I will contact you with information on my up coming group.

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Three days and you can lose up to 3-7 pounds! Each time I have done this 3 day detox I have lost weight and inches. Its a gentle and safe way to cleanse for three days because its low in sugar, has optimal protein and you still eat FOOD! (unlike nearly all other cleanses) So if you want to undo some splurges during the holiday, or maybe you just want to start the new year off right, this 3 day cleanse is PERFECT!  Message me or Fill out the form and I will send you the details.