Wednesday, January 29, 2014

Cauliflower Pizza Crust



 Serves 2
Ingredients
  • 1 cup cooked, riced cauliflower
  • 1 cup shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried oregano
  • ½ teaspoon crushed garlic
  • ½ teaspoon garlic salt
  • olive oil (optional) 
  • pizza sauce, shredded cheese and choice of your topping

Instructions
To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:
  1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
  2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
  3. Bake at 450 degrees for 15 minutes.
  4. Remove from oven
  5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

  6. *Note: Toppings need to be precooked since you are only broiling for a few minutes.
    Recipe from Kati Heifners blog

Monday, January 27, 2014

P90X3: Week 4 Update and Meal Plan

I have finished 1/3 of p90x3! I am ecstatic, but I had a small hiccup in the road during week 4. I cut the tip of my finger off with a mandolin slicer (beware, I got into a funky groove and didn't notice how close I was to the blade..it can happen to you too!) and have had to have it bandaged up since then..not to mention the initial pain in my entire hand. I took two days off (Wednesday and Thursday) and then started back up again Friday and made sure to do Dynamix on Sunday instead of resting, because well even though it didn't feel like it, I had gotten my rest in the middle of the week. So here is what the schedule for week 4 (transition week) looks like:



Monday: Isometrix
Tuesday: Dynamix
Wednesday: Off
Thursday: Off
Friday: Agility X
Saturday: Yoga X (with some major modifications)
Sunday: Dynamix

I had to make a lot of different modifications during the past three days and even today because it's still pretty sore. The takeaway from me complaining is that you can do ANYTHING you want to, if you really want it that bad. I'm not saying force yourself to do something and hurt yourself, all I'm saying is make sure your excuse is valid before throwing in the towel.

And here is what the meal plan I followed looked like, obviously the workout plan changed:


I am still loving X3 and so excited to have started my second block! Stay tuned for more weekly posts and my progress at 7 weeks (half way!). I still have one spot left in my fitness challenge group for February and X3 and t25 are still on sale, only 5 days left! Email me, tabearden@gmail.com to be considered!

Sunday, January 26, 2014

Clean Beef and Veggie Stir Fry

I have been trying to find a clean, stir fry recipe for months and alas I mashed a few different ones together and fell in love with this tonight! And the BF loved it too so that's always a big plus!

Beef and Veggie Stir Fry


Ingredients
1/4 cup Bragg's Liquid Amino Acids
4 tbsp water
1 tbsp honey
1 tsp ginger
1 pound top sirloin beef, fat trimmed, sliced into 1/3-1/4 inch thick pieces
3-4 cups of broccoli florets
3 cups of mushrooms
2 cloves garlic, chopped 
1 tsp sesame oil
8 oz of quinoa/brown rice pasta (I love the brand from Trader Joes!)


Directions 
1.  Combine soy sauce, water, honey and ginger in a bowl.  Add meat and marinate for 20-30 minutes. 
2.  Boil water, and add pasta.  Cook per directions on box/bag (most likely 7-9 minutes or al dente)
3. Meanwhile, heat sesame oil in large skillet over medium high heat.  Add beef mixture, stirring frequently, for at least two minutes or until no longer pink.  Remove beef, place in a clean bowl, and keep warm. 
4.  Add vegetables and garlic to the pan.  Cook for two minutes, stirring frequently and keeping covered when not stirring. Add vegetables to meat bowl.
5.  Add brown rice pasta, toss and serve.

Enjoy!

Friday, January 24, 2014

Non scale successes and staying healthy during the weekend

As a society we rely SO much on what the scale says, but the truth is, the scale is not what defines us in terms of health and fitness. Sure it does mean SOMETHING, but we can't continue to get hung up on what number comes on the scale whenever we step on it. Everyone has heard that muscle weighs more than fat, right??? Well if you haven't, now you do so moving on:)

It is so much more important to be comfortable in your own skin and in your own clothes than it is to weigh a certain number. Don't depend solely on the scale, take measurements! See how your pants and other clothes fit! How do you look in the mirror? What are people saying to you! I really dislike how much we allow the scale to play a role in our daily boost of confidence. What if you gain a pound? Could be water weight, could be muscle...we don't know but if you're confident and happy, who cares?
With that being said, it is important to stay within the healthy guidelines for weight, but if you are happy with what you are looking at in the mirror, get rid of the scale and just focus on how you feel, not everything has to be quantitative!
Remember to stay on track this weekend! YOU have worked SO HARD this week for the progress you have made no matter how small or large it is and YOU are the only one who can ruin it. Make sure to drink plenty of water and eat your meals like it's a week day. It is so easy to lose sight of our goals during the weekend because we are out at parties or with friends, but remember WHY you are doing this! Remember WHY you want this! Keep at it because YOU are doing an amazing job and you're one day closer to your goal.

Wednesday, January 22, 2014

Clean Crock Pot Ziti

I love pasta more than anything in the world. In fact, I would say it is my largest weakness. Meals like this one shouldn't be eaten more than once a week because there is so much cheese and grains in it, especially when you're trying to lose weight.

Crockpot Ziti
Ingredients 
•1 (1 lb. 7.8 oz.) jar marinara (no sugar added) 
•3 cups penne shells (whole grain, dry)
•2 cups fat free cottage cheese
•2 cups skim mozzarella cheese, shredded
•1 large zucchini (1/4” slices)
•Italian seasoning to taste
•1/4 teaspoon black pepper

Directions
1.In a large mixing bowl combine cottage cheese, mozzarella, oregano, basil and black pepper. In the Crock Pot, spoon 1/4 of marinara onto the bottom, add 1 cup penne shells, 1/3 of zucchini slices and top with 1 cup cheese mixture. Repeat until you have 3 layers. Top off with the remaining marinara and lastly, cheese.
2.Note: Keep penne shells and cheese away from the edges by about 1”. Pasta tends to get hard and cheese burns if allowed to touch the sides while cooking.
3.Cover and cook on low for approximately 2 hours or until penne noodles are Al Dente (firm but not hard). Allow to cool for 15 minutes before serving.

Makes 13 servings: 1 serving=3/4 cup

Tuesday, January 21, 2014

P90X3: Week 3 progress update and meal plan



I literally can not believe that I just finished week 3 of p90x3. I have to admit I am definitely seeing results, especially in my arms. This is very exciting for me because my arms tend to be a part of my body I am less confident about and really want to work on toning, so I am in good spirits about the progress I have made this past week. I won't be doing measurements or weighing until the end of this next week, when I hit the 4 week mark. I have also noticed a huge increase in my stamina AND I am doing push ups!!! Now I was always doing push-ups but they were modified with my knees down ( I am weak, don't judge me please) and this week I moved up to real push-ups! I am also seeing a WEE bit of abdominal definition popping out! I am so proud of myself. I clearly can't do as many but I am making progress and am so happy with my results thus far! 

Week 3 workout schedule:
Monday: Accelerator
Tuesday: The Warrior
Wednesday: Yoga X
Thursday: CVX
Friday: Isometrix
Saturday: Agility X
Sunday: Dynamix--and this felt soooooo good!



Finally getting those donkey kicks down..not quite there yet though!

Here was my meal plan for week 3. It looks a tad different than most weeks because I was out of town for half the week.



Shakeology and meal planning have been so critical in keeping me on track during my p90x3 transformation so far. I drink Shakeology at least once a day to get my daily dose of dense nutrition.




I have started the week 4 transition week already which has started with Isometrix and Dynamix, so nothing super cardio intense. I am really impressed and proud at the progress so far and can't wait to see my results at the end. P90X3 is still available at introductory price through me until January 31st, this also saves you a spot in my online, closed accountability group. Order your challenge pack here.


What is the 21 day fix?


Have you heard the news? The 21 day fix is coming February 3rd and it is ALL THE RAGE in the fitness world!

What would you say if I told you that you could lose 10-15 lbs in 21 days? What about if I told you you could still have your wine? I am pretty sure you would tell me you are CRAZY but it's true, it's legit and it's about to be released!

What does the 21 day fix come with?

  • 30 minute workouts for each day that are easy to follow and modifications are available, these workouts are intended for ALL levels of fitness
  • Color coded tupperware that make it easy to develop and understand portion control
  • Meal plans to allow for optimal weight loss
  • 1:1 support from me as your coach
  • 24/7 access to accountability and support group

Real people here, they got REAL results!


All of this for as little as 140 on February 3rd! I know I can't believe I am even typing this, but it's true. Watch this video if you don't believe me!!
Now I know most of you are thinking this is a "quick fix" or  a "bandaid", it's not. It's a super human kick in the pants to get your launched into a healthy lifestyle BUT gives you amazing results while doing so. 

So how do you score your own copy of the 21 day fix the day it comes out and a spot in my exclusive test group? Simple! Start by going to my site and creating a FREE Team Beachbody account so that you will be ready to order when it's released! This will also save you a spot in my EXCLUSIVE 21 day fix test group starting February 10th! The group will be a select few individuals who are ready to commit to 21 days of focus and intensity.  I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle and to keep you accountable.  The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted.  I won't let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack ($140) which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!!! 

Are you ready to start your transformation? Email me at tabearden@gmail.com, with any questions. I can't wait to hear from all of you and to start 

Wednesday, January 15, 2014

Clean Eating: The Basics



Clean eating is something that a lot of people want to do, but just don't know where to start! I am offering a FREE group to help introduce you to the beginning basics of a clean eating lifestyle and to throw some easy recipes your way to help kick it off! This will be a closed, Facebook group and will start on January 27th. 

What clean eating can do for you:

  • Fills you up faster
  • Provides your body with nutrients it needs
  • Boosts your metabolism
  • Clears your skin
  • Lose weight
  • Decreases fat
  • Strengthens muscle
  • Increase energy


There will be limited spots so email me, tabearden@gmail.com, to save your spot! I want to help you develop healthier, cleaner habits! Let's end the trend of obesity, together!

Tuesday, January 14, 2014

Clean Eating Greek Yogurt Cookie Dough

I have a horrible sweet tooth sometimes and this little recipe right here does just the trick.




Ingredients:
1/2-3/4 cup, plain Greek Yogurt

1 Tsp vanilla extract (to taste)
1 Tbsp PB2
1 Tbsp dark chocolate chips

Directions:
Mix all ingredients together and enjoy 

Baked Tempeh

Someone asked me before I did the Ultimate Reset, what tempeh was....and I did not know the answer. But POST UR Tracie knows and she loves it! This recipe came with the reset and is so tasty, low in cals and HIGH in protein!

Baked Tempeh
Makes 2 servings




Ingredients

  • 4 Tbsp. apple cider vinegar
  • 4 Tbsp. Bragg Liquid Aminos
  • 3 tsp. sesame oil
  • 3 tsp. 100% pure organic maple syrup
  • 1 clove garlic, chopped
  • 8 oz. tempeh, cut into ½-inch strips or into two separate halves 



Directions
  1. Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well.
  2. Place marinade in a shallow dish; place tempeh in dish and turn several times to coat well on all sides. Marinate for 1 hour, covered, in refrigerator, turning once after 30 minutes.
  3. Preheat oven to 350° F.
  4. Bake for 10 to 15 minutes. Turn over and bake for 10 to 15 minutes more, or until golden brown.


Monday, January 13, 2014

Team Beachbody Super Saturday: Pittsburgh Style


Last Saturday was a national Team Beachbody Super Saturday and I ventured to Pittsburgh with my success partner and her hubby to be with our team! This event was SO inspiring and motivating. We had the opportunity to hear from individuals who have lost 30-70 lbs through the help of Beachbody workout videos, Shakeology, and accountability groups. The energy in the room was just so amazing and the accomplishments and obstacles these ladies overcame were just tremendous and inspiring.


My amazing coach doing her thing! She is a 15 super star diamond coach and I feel unbelievably lucky to have her as my upline coach. She is so genuine and a natural leader, I anticipate learning so much more from her along the way in my journey to end the trend of obesity!

 We also got a visit from Michael Niemand, VP of Network Marketing. He had so much good information to share AND he got to give Mel a little gift to help her on her elite trip to ITALY! What an amazing company, right?


Sweaty success partners following an INTENSE, live Insanity workout..I'm starting to get nervous for my certification class in February!



You are what you eat...so I'm loving the fact that were a nutrient dense meal replacement shake. We got to sample the new non vegan Strawberry Shakeology and it was delicious! I can't wait to get my box!!



This girl, my coach, my mentor..has convinced me to move along to coach summit in June and I am so happy that I made the decision to commit to grow my business and get the tools to end the trend of obesity.










Love this team so much! I couldn't imagine rising to success with anyone else!


If you want to help end the trend of obesity and build your own business, email me at tabearden@gmail.com, join us on our quest to move from the #2 team in Beachbody to #1!!!











Chicken and Veggie Bake






Chicken Bake

Ingredients:
  1. 2 Skinless chicken breasts chopped into 2 inch cubes
  2. 1 lb red potatoes chopped into 2 inch cubes
  3. 1/2 bunch asparagus, trimmed and cut into 1 inch pieces. 
  4. Red and yellow peppers sliced into 1 inch pieces.
  5. 1/2 onion sliced
  6. 4 garlic cloves sliced thin
  7. 1.5 tbsp olive oil
  8. Pinch of greek seasoning
  9. Pepper to taste

Preheat oven to 400 degrees and add chicken, potatoes, veggies, greek seasoning, garlic,  and olive oil.  Sprinkle with rosemary add pepper if desired.  Bake for approximately 45 minutes, turning occasionally (I turn around every 15 minutes), until tender!  Serve and enjoy!

Sunday, January 12, 2014

Clean Greek Salad Dressing

This recipe is super clean and I got it from the Ultimate Reset. It is perfect for Greek salads. Enjoy!

Ingredients
  • ½ cup extra-virgin olive oil
  • ¼ cup red wine vinegar
  • 1 Tbsp. balsamic vinegar
  • ¼ cup fresh lemon juice
  • 2 tsp. dried oregano
  • 1 clove garlic, crushed
  • 1 tsp. Dijon mustard
  • ½ tsp. Himalayan salt
  • 1 tsp. herbal seasoning blend
  • 2 Tbsp. chopped fresh parsley

Directions

  1. Place oil, red wine and balsamic vinegars, lemon juice, oregano, garlic, mustard, salt, seasoning blend, and parsley in a blender or food processor, in 2 or more batches, if necessary; cover with lid. Blend until smooth.
  2. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Thursday, January 9, 2014

Healthy Snack Planning

Since I eat 5-6 meals a day, healthy snacks are a huge factor in my success. I know it's easy to just grab a pastry out of the break room or a bag of chips out of the vending machine, but there is nothing healthy about that and it definitely is not going to help you reach your goals. The best way to plan a snack if pairing a complex carbohydrates (fruits and vegetables) with proteins (nuts, hard boiled eggs, hummus, etc.). Eating small, healthy meals throughout the day allows us to keep our metabolism boosted and decreases the change of our blood sugar crashing.

I am a creature of habit and generally stick to the same snack plans, here are some of my favorites:

1. Carrots and hummus
2. Hard boiled eggs with 6 whole wheat and flax seed crackers
3. 6 grape tomatoes and a single serving of cottage cheese
4. Almonds and a piece of fruit (many people do apples, but I don't do apples personally)
5. Celery and almond butter
6.15-20 grapes and 1 low fat string cheese
7. 2 cupped handfuls of strawberries and a cupped handful of cashews

These are just a few to get started, but you really have to think about what you would enjoy. If you aren't going to enjoy eating it, you're going to not eat it and find the nearest drive thru and nobody wants that. The biggest way to plan for success is to plan meals and snacks BEFORE the grocery store and to make a list with exactly what you need and how much you need of each item.

Another fantastic option for a snack is Shakeology! It is so portable, throw it in with some water and shake that treat up and then enjoy!

Email me with any questions you may have about meal planning or snack planning at tabearden@gmail.com

Strawberry Shakeology is here!!


Who's excited for this new flavor?! Email me tabearden@gmail.com to learn how to get ahold of yours when it's released





Piña Colada Shakeology

Here is a healthy spin on a cocktail I think takes us all to the beach and summer. Could there be a more appropriate time to want to be on a beach than this snowy, cold weather?!

Piña Colada
1 scoop Vanilla Shakeology
1 cup pure, natural pineapple juice (not the kind full of sugar and fillers!)
1/2 c pineapple chunks (frozen works well, plus you don't have to cut it up!)
1/2 c water
A few pieces of ice
Blend and Enjoy!!!

P90X3: Week 2 review

Week 2 of P90X3 is done, finished with the Agility X workout! I am feeling great, sore, but great. I can already feel changes happening in my body which makes me super excited because I am only just finishing day 12 of 90. I really gave every workout this week everything I had. Does that mean that I was able to complete every single move as fast and with as much precision as Tony and his crew? Of course not, but I pushed myself as hard as I could and that's what is important. So remember when you are doing your workout, don't compare yourself to the people on the screen or the people in your challenge groups, you can only be the best version of yourself and no one can take that away from you! Also, don't beat yourself up if you can't give 100% one day or if you miss a workout, life gets in the way sometimes and we can't allow ourselves to become negative about it! So here is what my LEAN schedule looked like for week 2:

Day 1: Accelerator: Goal is to be able to do 2 consecutive donkey kicks without stopping by week 4




Day 2: Warrior















Day 3: Yoga X









Day 4: CVX: Still loving the cardio with weights


Day 5: Isometrix: Still having trouble with this one, I plan on getting those Gold's Gym mats from walmart and am hoping the stable surface vs carpet will help with balance



Day 6: Agility X




I continue to follow my clean eating meal plan that I map out on Sundays and then meal prep for to ensure success! And I couldn't do this without my Shakeology! This week was definitely easier than last week but it is still a challenge, which I love. Who else is doing P90X3? This fabulous product is on sale until the end of January when you get it through me AND it reserves you a spot in my February challenge group! Email me at tabearden@gmail.com for more information!!












Wednesday, January 8, 2014

Quinoa Mac n Cheese

I love having comfort food, but most comfort food isn't good for us. However, I am putting a comfort food spin on a healthy grain. This little dish literally hits the spot and is so much better for you. Portion control is key though, don't over do it!


Quinoa Mac n Cheese

1/2 cup of uncooked quinoa
1 cup of water
3-4 oz of shredded low fat cheddar cheese
Pinch of garlic powder

1. Bring quinoa and water to a boil in a small sauce pan over medium heat.
2. Let quinoa cook at a light boil for 11-13 minutes, stirring frequently
3.Sprinkle cheese on quinoa once quinoa is cooked and a dash of garlic salt

Mix together and enjoy! This should make enough for two servings, it is typically used as a side dish!

Tuesday, January 7, 2014

Oatless Oatmeal

I tried this recipe a few years back when I attempted paleo (did not go well, I admire those of you who do it), and I fell IN LOVE. This is seriously better than oatmeal and I wanted to share it with you all because it's clean and healthy!


Ingredients
  • 2 egg whites (I've used just eggs before too)
  • 1/2 cup almond milk (I used unsweetened vanilla)
  • 2 tbsp ground flaxseeds
  • 1 heaping tsp cinnamon
  • 1/2-1 banana, mashed (I always use one but it's preference)
  • 1/2 tsp vanilla
Directions
1. Whisk together egg whites, and almond milk in a small bowl.  Stir in ground flax, banana, vanilla, and cinnamon. Blend well. Note: Be sure that your banana is very mashed, or else you will have lumpy “oats.”
2. In a small saucepan, warm mixture on low heat, stirring frequently to reach desired oatmeal-like consistency. Approx. 5 minutes.
3. Dress bowl of “oatmeal” with whatever you would usually top your oats with (I usually go with sliced banana, blueberries, a spoonful of nut butter, etc.) and enjoy!
Serves 1

This definitely holds over night so if you double or triple the portions out for two or three days, it is well worth it!

Why I'm a Beachbody Coach

I invite people all the time to join my challenge groups and do the best I can to educate them, but I really want to put it out there WHY I am a Beachbody coach. I was given this opportunity by my upline diamond coach, Melanie Mitro, and have never looked back. This has been the best opportunity I have ever been given for multiple reasons. When you want to excel at something you have to have a WHY and I have three:

1. To inspire individuals to become healthy, aware, and confident
2. To help end the trend of rising obesity
3. To help keep myself accountable

Through running challenge groups, I have the opportunity to give people the tools they need to succeed at becoming healthy and reaching their weight loss goals. However, my groups are not all about weight loss, they are also about clean eating and forming healthy habits.

I endorse and promote Shakeology because it is a product I BELIEVE IN! I was not endorsing it when I first started using it because I was unsure of how I felt. After four solid months of drinking Shakeology almost everyday, I can assure you it is worth what they're selling it for, if not more. This company is allowing you to have SUPER nutrition at a very reasonable cost. And that is something I could not, not be on board with helping promote.

I use these products. They work. I am walking proof and there are tons of others that feel the same way. I don't do this because I want to make a profit off of you or see you as a walking dollar sign, I do it because I want you to be healthy and live a longer life. I want your children to have you around for as long as possible. Speaking from someone who just lost their dad much earlier than I should have, health and fitness ARE IMPORTANT in living long, fulfilled lives. Your kids will want you around for a long time, I promise! I want to help all of you achieve your goals and maybe meet a couple of mine along the way.

I hope that this breaks down the WHY of what I am doing and WHY I am inviting you all to join me. I know this isn't for everyone, but as long as I can help a few people reach their goals and make a difference in someone's life, that is an indefinable amount of success in my life.

Let me help you too. If this sounds like something you would be passionate about or are interested in having some 1:1 assistance to help reach your personal goals, please don't hesitate to contact me at tabearden@gmail.com. I believe in this system and I believe anyone can do anything when given the right tools.

How and Why to Eat Clean

I am sure that every excuse in the book has been written as to "why" you or someone you know can't eat clean. "It's too expensive", "It takes too much time", "I don't like fruits and vegetables". All of that is GARBAGE! Speaking from someone who it not a huge fruit eater (I only like apples, oranges and bananas), let me tell you how easy it is to eat clean. It's simple and it does not burn the hole in your wallet that most people think it does. And as a friendly reminder, you are what you eat..literally.



What is clean eating?
Clean eating is eating natural foods in the purest form possible. We all know that this isn't always entirely possible so trying to eat them as close to their natural state is just as good. Clean eating is not a diet or a fad; it's a lifestyle and it takes time to adopt that lifestyle, you won't change over night and no one expects you to do that. If you want to see weight loss results, the best solution is to clean up your eating habits and to do it slowly so that you can ease yourself into this new habit, sometimes an overload of something can cause us to go all in at first and then stop due to loss of momentum.

Why you should eat clean?

  • Reduce your risk of heart disease
  • Feel better inside and outside
  • Lose weight and inches
  • Have more energy
  • Save money
  • Live a longer life that you can enjoy

How to eat clean?
  • Drink half of your weight in ounces of water (ex. if you weight 130 lbs, try to drink 65 oz of water everyday), I try to drink about a gallon.
  • Eat 5-6 CLEAN meals a day (breakfast, snack, lunch, snack, dinner,  **optional snack**)
  • Eat FRESH fruits and vegetables, organic if possible as they are so pure
  • Read your labels! If you can't pronounce something on the label OR there's more than a few ingredients, it's not for you!
  • Avoid processed and refined foods
  • Consume HEALTHY fats at least once a day
  • Try to shop local
  • Eat LEAN meats, preferably vegetarian fed
And remember, PORTION sizes!!

Email me, tabearden@gmail.com on more information on clean eating and let one of my many clean eating groups help lead you to success!

Monday, January 6, 2014

Cinnamon Bun Shakeology

Cinnamon Bun Shakeology Recipe



1 scoop Vanilla SHAKEOLOGY
½ tsp cinnamon
½ graham crackers (crumbled)
4 oz almond milk (I use unsweetened vanilla)
4 oz water
Ice to taste

Blend and enjoy!

Clean Eating Turkey Meatloaf


Turkey Meatloaf

Ingredients:
1 1/2 cups chopped onion
3 garlic cloves minced
1 pound ground turkey
3/4 cup old fashioned oats
1 egg
3/4 cup ketchup
2 tsp. Worcester sauce
1 tsp salt
1/2 ts pepper
2 tbsp ground flax seed
olive oil spray

Preparation:
Heat oven to 350 degrees.  Heat a skillet over medium heat and add 1/2 tbsp olive oil and saute onion, and garlic. Saute until soft and lightly browned.  Combine all ingredients in a large bowl and form into your meatloaf.  Bake in the oven for 1 hour or until center is no longer pink.  I also drizzled some ketchup over the top to keep it moist.

I served this meal with Skinny Buttermilk Mashed potatoes (PORTION SIZE IS IMPORTANT WITH THIS TASTY DISH!!) and some steamed broccoli! 

Sunday, January 5, 2014

Turbofire Chili


Makes 4 Servings

So this recipe is DELISH! And it makes enough for four servings, so for us it made us for dinner and the next day's lunch. 

  • 1 lb. lean ground turkey
  • 1/2 cup diced tomatoes
  • 8 oz. whole kernel corn, canned
  • 1/2 onion, diced
  • 2 cloves garlic
  • 8 oz. black beans, canned
  • 8 oz. pinto, chili, or kidney beans, canned
  • 1 Tbsp. tomato paste
  • 1 package Lawry's Chili Seasoning
  • 4 oz. low-fat shredded cheddar cheese (optional)


Brown turkey. Drain and discard any fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high.


Top with 1 oz. cheese or sliced avocado, if desired.

Nutrition information per serving (with 1 oz. low-fat cheese)

Calories: 386 / Protein: 36 g / Carbs: 33 g / Total Fat: 13 g / Fiber: 8.5 g

Thin Mint Shakeology recipe

If my memory serves me correctly, it is almost girl scout cookie time. Now, not to take away from those hardworking girl scouts selling those cookies, BUT those things are literally the demise of any healthy lifestyle I try to have. They are delicious and so small, I could literally eat about a box in one sitting and never think twice about it. So I have provided you with a popular cookie treat, but in Shakeology form! Let me know what you all think!



Thin Mint Shakeology Treat
  • 1 Scoop Chocolate Shakeology
  • 1 1/2 cups cold water
  • 3 to 4 drops peppermint extract (go light on the peppermint, it can be over powering).
  • Ice to taste
Blend and/shake ENJOY!


Friday, January 3, 2014

Peanut Butter and Jelly Shakeology

I love me some peanut butter and jelly, but we all know that PB is high in fat and jelly can be super high in sugars. This little Shakeology recipe allows you to have the same delicious taste, but with MUCH more nutrition and like half the calories:)



1 scoop of chocolate Shakeology
1 tbsp PB2 (Powdered peanut butter with like 80% less fat than regular PB
3-4 frozen strawberries
1/2 cup of water
1/2 cup of almond milk
Ice

Blend until smooth and enjoy your tasty, healthy treat!!

Homemade Hummus

After being inspired by my good friend Amy, I decided to attempt home made hummus since I had just got a new Cuisinart 7 cup food processor for Christmas! So here's the recipe, it was super good and super easy



1 can (15 oz) chickpeas
Lemon juice to taste
1/2-1 tsp of water (preference)
1 clove of garlic

Mix in food processor until creamy. I love enjoying hummus with pita chips or veggies. Some people use tahini in their hummus but I didn't see the need, it was delicious just as I made it!

Thursday, January 2, 2014

My FAVORITE Shakeology recipe

So I've been drinking Shakeology for about 4 months now and I really wanted to share my GO-TO, all time FAVORITE recipe!

1 scoop of chocolate Shakeology
1/2 frozen banana
2-3 frozen strawberries
3/4 cup of almond milk
1 cup of water


I break my bananas in half and freeze them in freezer bags because that helps them last longer! I also buy the prepackaged frozen strawberries from Trader Joe's and they are nice, large, and flavorful! I will be posting a new Shakeology recipe every week so keep checking back!

Peace Out,
Trace

P90X3: Week 1

Week 1 of P90X3 is complete! And whoa, did it kick my booty. I am beyond excited to have a new workout program and that the workouts are ONLY 30 minutes a day! So now here I am one week into it and I can't wait to share it with you!!

There are 4 options when doing P90X3.  You can do the classic, Mass, lean or Doubles.  

I chose to follow the Lean schedule. Lean is for those who prefer a more toned look.  It's not necessarily better for weight loss.  Both lean and classic can work equally well.  But instead of muscular hypertrophy you'll target functionality, mobility, and cardiovascular fitness.  You will still gain some muscle  you'll still lose fat, and you'll still get strong, you'll just stay lean.

Mass is for those looking for bulk over getting ripped. 

Doubles is another niche rotation.  It's not appropriate for everyone and it's recommended you do 90 days of P90X3 before doing this. 

So, I chose Lean because I still have weight I want to lose. I plan to do a second rotation after the first 90 days to help get me more toned. I'm super short so even a couple extra pounds is super obvious, I want to make sure I am at my goal weight and measurements before I start to get super toned! 





My first week of workouts looked like this:
Day 1: The Accelerator: 
Day 2: The Warrior: Total body workout without equipment!
Day 3: Yoga X: 30 minutes of yoga, loved it and was totally ready for it!
Day 4: CVX: Cardiovascular workout with WEIGHTS and this one might be my favorite!
Day 5: Isometrix: Focuses on isomeric contraction with instability to make your core rock solid! It was no joke, I definitely need work in this area
Day 6: Agility X: A full body workout that required floor targets to dictate movement. This workout focused on precision, power, flexibility, balance, and strength. And it was NOT easy, but I loved how I felt afterwards! 
Day 7: Rest: Much needed!!




I am definitely feeling sore after this week's set of workouts! I am excited to see what next week has in store for me! But as you know, diet and nutrition is 80% of the results we see. So meal planning is CRITICAL as is Shakeology and clean eating!
So this is just the beginning of my 12 week journey!  I plan to update you, share my progress, my struggles and everything P90X3!!  So subscribe to my blog and follow me on my adventure!


If you would like to join me in doing P90X3 I will be hosting an exclusive P90X3/t25 fitness challenge group which starts February 3rd, where I will guide you through the entire programs, we will get amazing results and you could have the change to win $500 if you submit your before and after pictures to Beachbody!!!


Oh AND the best news about this upcoming fitness challenge is that both challenge pack programs being used for it, are on SALE this month!!!  Click here to purchase yours before this great opportunity is over:) Email me at tabearden@gmail.com for more information!

Peace Out,
Trace