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Showing posts from June, 2015

Power Protein Egg Cups

Are you looking for some extra protein in your day.  Check out these Power Protein Egg cups.   These are great to make a head and freeze


Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
5. E…
Team Wave Fit – 1 week clean(er) eating meal plan


Grab your FREE meal plan for next week!! Here you go!! Alright it is that time of the week! Time to prepare for our plan of attack at the grocery store and prepare for success next week!! Fail to plan, plan to fail! That is the moral of the story! So what you will want to do is go shopping, meal prep your overnight oats, boil your eggs. As “free treat meal” make sure they are well portioned and smart choices! Sure have Pizza, but just 2 slices, not 5!! Sure have a glass of wine… just 1 not 5!! 
Enjoy!! Here are the recipes below!! WWW.CHRISTINECHOWNING.COM



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BBQ Salmon

BBQ Salmon pizza, healthier food, kid friendly, treat meal, veggies, busy mom, boy mom, working mom1/4 cup pineapple juice 2 tablespoons fresh lemon juice 4 (6-ounce) salmon fillets 2 tablespoons brown sugar 4 teaspoons chili powder 2 teaspoons grated lemon rind 3/4 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground cinnamon Cooking spray Lemon slices (optional)

Over Night Oats

1/2 Cup Oatmeal 1/4 cup Almond milk 1/2 Cup Water 1/4 teaspoon vanilla 1/4 teaspoon cinnamon   1/4 Cup blueberries
Mix all the ingredients together in a glass jar. Stir well, cover, and refrigerate overnight.The next morning, remove from the fridge ...  Stir and Enjoy!

Saute cabbage, quinoa and chickpeas.

Here is one of my favorite recipes, oh so yummy. enjoy Saute cabbage, quinoa and chickpeas.
(adapted from Martha Stewart) INGREDIENTS 1 1/2 cups water
1/2 cup multi color quinoa, rinsed well
Coarse salt and freshly ground pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise, divided
1 can (15 ounces) chickpeas, drained and rinsed
1 lemon, zested and juiced Cook quinoa in a pan or I use a rice cooker. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half the cabbage and 1/2 teaspoon salt, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl. Repeat with 1 1/2 tablespoons oil, 1/2 teaspoon salt, and remaining cabbage.
Add remaining tablespoon oil to skillet. Return sauteed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat…
Do you add lemon to your water? I do and here are five reasons why you should to.


Lemon juice helps replenish body salts especially after a strenuous workout sessionIt helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseasesIt helps reducing pain and inflammation in joints and knees as it dissolves uric acidHaving warm lemon juice early in the morning helps flush out toxinsLemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
Three Days Only



Beachbody just announced a Huge Summer Sale that just went LIVE.

There are amazing sale prices on amazing programs and weights among other items. My only advice is don't wait, because these items will sell out fast.

To get your free account and take advantage of the awesome sale, all you do is CLICK HERE and sign me up as your Free Coach.  Then CLICK HERE to view the sale.

If you have any questions, Feel free to email back and I will try to be prompt. Also know that I host monthly Support Groups on Facebook to all my clients. So if you feel the need of a support system and guidance to reaching a heath and/or fitness related goal... please reach out.

Your Friend,
Christine Chowning

What aren't you putting in your body?

Start your morning off with WATER - Did you know when you start your day with a glass of water it will kick start  your  metabolism  and  for the over 40 crowd we need all the help we can get. Summer is almost here so don't forget to drink half your body weight ( pounds ) in ounces to help keep you hydrated. Especially when working out.



Do you still want that coffee to kick start your  day?  Go a head have a cup.  Leave out the artificial flavors and bad creamers those will definitely derail your weight loss plan.  I use 1 teaspoon of coconut oil, ( coconut has been know to aid in your weight loss but don't over do it.)  2 tablespoons of pure almond  milk (no sugar added). and for a little flavor go ahead and add a splash of vanilla extract. Blend together and enjoy.  Now it will take some time to getting use to but it will be worth leaving behind the extra calories.

Fresh Juice so yummy!  I love to make juice in the morning and it is really easy.  Vegetable juice has plenty o…