Christine Chowning

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...

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 Christine Quick and Easy Frittata Recipe Ingredients 6 large eggs, beaten 1/4 tsp sea salt 1/4 tsp black peppers 1/2 small onion, diced 4 oz mushrooms, sliced (I like shiitake but use what's on hand) Fresh veggies (spinach, broccoli, kale )  2 large tomato 1 clove Garlic 3 Tablespoon gee or any healthy fat. Instructions Use Broiler at 500 or High In 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...

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 depend ing 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. Alm...

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...

We all have busy lives so when I found a way to make dinner a little easier and healthy I was so excited and wanted to share with you.  This easy and healthy slaw can be served with any dish or bring it to your next potluck. I start off with a bag of cabbage and bag of broccoli slaw In a medium size bowl add 1 Bag Cabbage  1 Bag Broccoli slaw In a small bowl whisk together the following: 1 cup greek yogurt 2-4 garlic cloves minced 1 green onion 2 tablespoons EVO 3 tablespoons Raw Apple Cider Vinegar  1 lemon Salt ( to taste ) ( Salmon Recipe )

The richest, fatty fish like mackerel, bluefish and wild salmon are vital sources of omega-3 fatty acids, nutrients that can support cardiovascular health. The American Heart Association recommends getting at least two servings of fatty fish a week// Here is an easy oven baked recipe for you. 2 salmon fillets ( 5 o each ) skin removed pinch of salt 1/2 teaspoon pepper 1-2 garlic cloves 1 lemon Basil ( a few leaves ) Preheat the oven to 450. Line a baking sheet with parchment paper. Drizzle the cooking fat over the paper and spread with a brush or your fingers to coat the paper. place the salmon skin-side down on the parchment paper. Season the salmon evenly with the salt, pepper and garlic. Bake salmon for 12-5 minutes and be sure that it is fully cooked, the thickest part of the fish should not loo raw, wet or feel spongy when you try to flake it. Server with lemon wedges and top with basil.  I served with  Healthy Coleslaw

I was never a big fan of yoga, mainly because I would go to a class and see others with slim toned bodies. These people could twist and turn in ways I thought were impossible. From time to time, I would take a class and feel great but honestly, I just didn’t feel comfortable doing the pose as a beginner and no real instruction was provided by the class lead. I would only do the two poses I knew well; downward dog and cat/cow. When Beachbody said they were  coming out with a 3 week yoga course, I was a bit skeptical and decided to give it a try. I am totally impressed! The program is only 21 days, 30 minutes per day. You start out with a foundation week where you will learn how to hold a pose correctly and it’s great for beginners. So why wouldn’t you want to enhance your performance? This is a great opportunity to add yoga to your training and help prevent injury. Yoga will help improve flexibility, core stabilization and strength while helping with recovery after workout...