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Showing posts from October, 2016

Week 2 Meal Plan

I was sick last week with a cold. But I did well with sticking to my meal plan. My first week I was having sugar withdraws and mild headaches and I was tired. All part of the whole30 experience. As of today I do feel good and ready to tackle my second week. I thought I would share my week 2 of whole30 meal plan with you. Now I know they say no Shakeology but that would be like asking me to stop taking my vitamins. I made the choice to continue with shakeology and I am glad I did. Because getting use to 3 meals a day is a change from 6 so that extra snack helps me from feeling hungry. I will also be starting our newest workout from beachbody Core De Force tomorrow and I am so excited to be opening a Test Group which will start on the 7th of November. In this group I will basically walk you through everything you need to know about the program. How to navigate the meal plan, I will give you recipes, tips, daily accountability and support so that you start and finish the program to get …

Quick and Easy Frittata Recipe

For the past week I have been trying out the whole30 meal plan and I am really enjoying it.  Here is my version of the frittata recipe.  If you want to check out The Whole30: The 30-Day Guide to Total Health and Food Freedom ( see link below ) Enjoy

Quick and Easy Frittata Recipe Ingredients 6 large eggs, beaten1/4 tsp sea salt1/4 tsp black peppers1/2 small onion, diced4 oz mushrooms, sliced (I like shiitake but use what's on hand)Fresh veggies (spinach, broccoli, kale ) 2 large tomato1 clove Garlic3 Tablespoon gee or any healthy fat. Instructions Use Broiler at 500 or HighIn a large bowl, beat the eggs together with salt and pepper. Set aside.In a large cast iron skillet over medium high heat, saute the onions, garlic, tomatoes use one de-seeded tomato  ( if using broccoli add) until it's cooked through.Add mushrooms and saute until they are softened and slightly tender.Stir to combine.Pour the egg mixture into the skillet, stir the ingredients to combine.

Fit Tip Tuesday

Don't allow the thought of celery to take you over the deep end when it comes to staying on track with your daily calorie intake. This green stock will give you the satisfaction of snacking without the extra calories.    Did you know that one cup of chopped raw celery has only 16 calories and 1 large stalk has only 10 calories. if you are cooking it will have around 27 calories per cup. Where the challenge come in are the extras that you might add to give it flavor but depending on what you use it can help or harm. I like mine with One tablespoon of almond butter and I count this has one of my daily fats. You do need to take into account that almond butter has 100 calories, 10 grams of fat, 2 grams of protein, 4 grams of carbohydrates and 1 gram of fiber. Based on a 2,000-calorie diet, it also provides 10 percent and 8 percent of the daily values for magnesium and phosphorus, respectively, as well as 4 percent each of the daily values for calcium, iron and zinc. Almond butter als…

Chicken Cacciatore

4 tablespoons ghee butter 1 pound chicken breast ( skin off )
½ teaspoon salt
½ teaspoon black pepper
½ onion diced
½ red bell pepper, finely diced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon capers, drained
1 14.5-ounce can diced tomatoes
1 cup chicken broth or water
1 tablespoon fresh parsley

IN a large skillet with high edges, heat 2 tablespoons of the ghee butter over medium-high heat, swirling to coat the bottom of the pan. Season the chicken with the salt and pepper and place in the pan. Sear the chicken until golden brown, about 3 minutes on each side. Remove the chicken from the pan and set aside.

With the same pan still on medium-high heat, add the remaining 2 tablespoons of ghee butter, onions, and peppers and sauté for 2 to 3 minutes, until the onion becomes translucent. Add the mushrooms and continue to cook, stirring for 2 minutes. Add the garlic and stir until aromatic, about 1 minute. Add the capers and diced tomatoes.

RETURN the chicken to the pan and cover everythi…