Orange Chicken Stir Fry

Orange Chicken Stir Fry

Rated: Prep Time: 10 Minutes Cook Time: 35 Minutes Ready In: 45 Minutes Servings: 4

"Chicken morsels are treated to a quick stir fry in a light, delectable orange-soy sauce and served over crispy chow mein noodles."

Ingredients:

1 cup orange juice 1 tablespoon grated orange zest 1/4 cup soy sauce 1 teaspoon salt 3 cloves garlic, chopped 1 tablespoon brown sugar

3 tablespoons vegetable oil 4 skinless, boneless chicken breast halves - cut into 1 inch cubes 2 tablespoons all-purpose flour 1 cup bean sprouts (optional) 1 (6 ounce) package crispy chow mein noodles

Directions:

1.	In a small bowl combine the orange juice, orange zest, soy sauce, salt, garlic and brown sugar. Mix well.
2.	Heat oil in a large skillet or wok over medium high heat. When oil begins to bubble, add chicken. Saute until cooked through (no longer pink inside), about 7 to 10 minutes.
3.	Add orange sauce mixture to chicken and cook until sauce begins to bubble. Add flour, a little bit at a time, until sauce has thickened to your liking. Add bean sprouts and cook for 1 minute; serve hot over chow mein noodles.

1/14/13 Recap

Yesterday was another GREAT day! My eating was on point, and I completed my first week of Les Mills Combat with my boyfriend. Working out with him has made it so much more fun! Here's my recap...

Breakfast:
-1 cup Rice Chex
-1/2 cup unsweetened almond milk
-coffee with 3tbs creamer

Lunch:
-Healthy Choice Roasted Chicken and sweet potatoes
-1/2 cup natural applesauce

Dinner:
-3oz tuna fish
-1tbs light mayo
-2 slices Fiber One multigrain bread

Water:
72oz

Activity:
30 minutes (Les Mills Combat 30)

Until tomorrow...

1/13/13 Recap

January 13th was a great day for me eating-wise and activity-wise. I'm getting more and more into the good eating stuff because I am working so hard during my workouts that it seems to ruin all my hard work when I eat junk. I'm very positive that this time I can lose the weight for good! I'm hoping for a great weight loss on my next weigh-in.

Well, her's my recap from yesterday...

Breakfast:
-Egg McMuffin
-Hashbrown
-Small Nonfat vanilla latte

Lunch:
-1/2 cup Barilla Protein Plus Angelhair pasta
-1 cup steamed cauliflower
-1/2 cup natural applesauce

Snack:
-4oz baby carrots
-4tbs reduced fat ranch dressing

Dinner:
-1 cup chicken and edamame stir fry
-1/2 cup brown rice

Water:
72oz

Activity:
60 minutes (Les Mills Combat 60)

I have been using all of my daily Weight Watcher points, and about half of the activity points I earn each day. I honestly have not been using my Weeklies, and I am going to try to keep that up. I usually see that when I use almost all my Activity Points and no Weekly Points I lose the weight much easier.

Until tomorrow...

Progress: 1/12/13

Yesterday was a good day for me! I ate great, and got my workout it...all while having a great day with my family. Here's how the day broke down for me:

Saturday, 1/12/14

Breakfast:
-Chocolate Vegan Shakeology
-1/2cup almond milk
-1tbs natural peanut butter
-Verismo Vanilla Latte

Lunch:
-2oz tuna fish
-1tbs light mayo
-2 slices Fiber One Mulitgrain bread
-15 original Pringles

Dinner:
-2/3cup Barilla Protein Plus Angel hair pasta
-1/2cup homemade Sausage Pasta Sauce
-1 cup steamed cauliflower

Water:
72oz

Exercise:
30 minutes (Les Mills Comat: Shock Plyo HIIT 2)

It was a great end to the week, and I know that week two is going to be even better. Keep pressing play and think about what's going into your body nutrition wise...

Until tomorrow......

Progress: 1/10/13

Today was a good day for me...especially since I was out and about all day. I'm feeling great, and getting back into the routine of working out, doing self-care, and eating right. Here's how my day "stacked up!"

Breakfast:
-1 1/2 cups rice chex
-1/2 cup unsweetened almond milk
-12oz coffee with 4tbs creamer

Lunch:
-3oz ground turkey with 2tbs organic pineapple salsa
-3 white corn taco shells
-1/2 cup natural apple sauce

Snack:
-Tall Nonfat Caramel Flan Latte

Dinner:
-6 piece chicken McNuggets
-1 packet sweet n sour sauce
-fruit and yogurt parfait

Workout:
-Les Mills Combat - Combat 45 Power Kata

Water:
76oz

Until tomorrow...

How is 2013 going?

Well, we're now six days into a new year...2013! Every time we hit another new year I wonder..."Where is the time going?" I swear each year goes faster and faster...no joke! I'm really wanting to make 2013 the best year yet, and there are some things going great...but still some things I need to work on. I know, I know...quit putting you in suspense, so here you go!

On January 3rd I got a new job offer. After looking for 14 months I finally have a full-time Social Work job...with benefits!!! A little more than three times what I currently am making salary wise, holidays off, weekends off, and vacation time. No worries about getting enough hours...it's salary. I know this also means that I will be working more than 40 hours per week most weeks, but I'm cool with that. So...what's the job?

I accepted a job at Integrated Family Services in West Allis. I will be an Ongoing Case Manager in the Child Protection field, and I'm excited because this is where my passion lies. I will be working with a lot of the people that I worked with in Initial Assessment in 2010 and 2011, so it will be nice to reconnect with them as well as make a difference in the lives of children being neglected and abused in Milwaukee county. I start my new job on the 22nd, so I have quit both of my part-time jobs...so excited! (2 more weeks in part-time retail hell)

My own health and wellness is not doing quite as well as my professional life at the moment. On Wednesday I got sick...not go to the doctor sick...just sinus issues, sneezing, and sinus headache. Not bad enough to miss work, but bad enough to make work miserable. I have three more days of work until my day off, so I'm greatly looking forward to that. I'm also having dizzy spells when I try to workout, so I've put Les Mills Combat on hold until tomorrow...restarting week one then.

Not only have I been sick, but I worked 65 hours this past week...no fooling! It's been a tough week for recovery and eating well. My appetite is not what it should be, but when I am hungry, I am STARVING! I'm back on track today though, and going to fight back with a good, healthy weight loss next week. I'm going to be back to blogging every day, sharing my wellness journey, and sharing healthy recipes...mark my word. I have also been considering getting my Health Coach certification through the Institute for Integrated Nutrition, so I'll keep you updated on that as I do the research.

Until tomorrow...

Recap of Day 1 (12/31/12)

Due to day one of my transformation being on New Year's Eve, I really didn't feel like recapping my day at 12:30am when I had to leave for work at 6am...not fun, so I figured I would start recapping each day at the end of the day or the next morning.

So, how did day one go? For New Year's Eve I thought it went fairly well. Here's a rough outline of how my first day went eating wise and with exercise...

Breakfast:
1 cup honey nut cheerios
1/2 cup unsweetened almond milk
1/2 cup natural unsweetened applesauce

Snack:
Tall Soy Caramel Macchiato

Exercise:
Les Mills Combat - Combat 30

Lunch:
1 scoop Vegan Chocolate Shakeology
1/2 cup unsweetened almond milk
1/2 cup water
1 banana
1 tbs natural peanut butter

Dinner: (Texas Roadhouse)
8oz ribeye with fat trimmed off
1/2 cup grilled onions
cesar side salad
small baked potato

Late Evening:
2 glasses red wine

Water Intake: 72oz

For going out to dinner I thought I did fairly well. I needed to treat myself to a steak because it just sounded so good. I did trim off the fat and try to pick fairly healhty sides...not too shabby for my last big meal of the holiday season. I must say I didn't quite eat all my food either so I didn't have that awful overly full feeling. My true splurge was the wine I drank to celebrate the new year, and the 4.5 hours of sleep I got last night.

I'm actually anticipating going home tonight, watching some football, cooking a healthy dinner of beef stir fry with snow peas, and then getting in my workout...EXCITED!

Happy New Year everyone, and here's to a great 2013!!! :-)

The day before...

Well, tomorrow starts the first day of my new healthy lifestyle...the day before 2013 starts. Tomorrow I start my first 60 days of Les Mills Combat, and really being overly cautious with what I'm eating. After completing the 60 days of Combat, I will be delving into the 21 Day Ultimate Reset.

I have been doing Weight Watchers for the past two weeks (yes, through the holidays and everything), and I've lost a total of 7.8 pounds...not too shabby for Christmas being right in the middle. I started out 12/16/12 at 193.0 pounds, weighed in 12/23/12 at 189.4 pounds, and weighed in today (12/30/12) at 185.2 pounds.

I still have a long way to go...35 more pounds to lose, but if I could lose almost 8 pounds during the holiday season I'm feeling pretty good for my chances. Unfortunately my exercise regime has been scarce...working 60 hours per week during the holidays is stressful. But my exercise will be changing starting tomorrow. I will be working out 6 days/week (probably be juggling my rest day due to an unpredictable work schedule), and eating right. I need to lose this weight for good...no more yo-yoing!

I have a new 90 Day Accountability/Motivational Group with 7 people in it, and I know that we can motivate each other to start off 2013 right, and then continue on after the 90 days. I'm just sick of feeling bad about myself and selling myself short. Everything is finally going great with my personal life, heading in the right direction for my professional life, so now I just need to work on myself personally and emotionally. Here's to a life-changing new year, and a new me!

Day 1: 12/17/12

Day One is in the books, and I'm feeling GREAT!!! I weighed myself this morning (Monday is my weigh-in day), and I unfortunatly weighed in at 193 pounds...argh! Yucky!!! Having my weight back in the 190's really motivated me to make change...before the holidays and new year...yay me!

So, how did Day One go? Well, I'm really happy with how it's going. Especially since it's 10:15pm...I'm starving...and all I'm doing is drinking water. Again...YAY ME!!!

Here's what my day looked like...
Breakfast:
Chocolate Vegan Shakeology with 1 cup unsweetened almond milk, 1/2 cup water, 1 tbs natural peanut butter, and ice

Snack:
Coffee with 3 tbs pecan prailine creamer

Lunch:
1.5 cups cream of potato soup (Weight Watchers recipe)
2 cups popcorn

Snack:
Tall Iced Caramel Macchiato

Dinner:
6oz round steak seasoned with rosemary, thyme, and grapeseed oil
1 serving sweet and spicy sweet potato fries

Water Intake: 96oz

9:00pm: TurboFire Fire 30 and Stretch 10

Until tomorrow...

What's for dinner?

Well, my first week of Weight Watchers and working out did not go so well. Things were great on Monday...kept within my daily points allowance and exercised, but Tuesday it was already down the tubes. I woke up with a migraine! I still stuck to it for breakfast...Vegan Chocolate Shakeology with almond milk, 1 tbs natural peanut butter, and a banana, but then I don't know what happened! It started out with a large coke from McDonalds and slowly turned into carbs, carbs, carbs, carbs, carbs!

I was so frustrated and so disappointed in myself. I kept saying, "I'll get back on plan tomorrow," but that never happened. I just want to eat and not exercise!!! GRRRRR......

Yesterday I finally got my wake-up call. I received my new scale in the mail and foolishly stepped on the scale right before getting ready for my once-a-month date night. 195.5 POUNDS!!! Argh...10 pounds more than what I guessed. I guess I really had let myself gain weight...30 pounds in a little over a year. No wonder all my pants haven't been fitting. I had to scrounge for some jeans that would fit and put on a sweater...trying to feel good about myself for date night...didn't work too much.

I did have a good time...Hu Hot is my favorite place to eat, but I still feel like crap and down on myself. But I have vowed...Monday, 12/17/12 my life will change! I will weigh myself tomorrow morning and take off 45 pounds in the next year. I will finally reach my goal, be happy with myself, and be HEALTHY! I will finally reach that ultimate weight loss goal I set almost five years ago now by using Weight Watchers and exercising...TurboFire for the next two weeks and then Les Mills Combat on 12/31/12. I AM READY!!!

Anyways...what am I cooking for dinner tonight? Check it out......

Lemon and Garlic-Crumb Shrimp

Weight Watchers Recipe

Ratings (75)

5PointsPlus Value

Prep time: 15 min

Cook time: 10 min

Other time: 0 min

Serves: 4

 

For a pretty presentation, leave the tails on the shrimp and sprinkle with lemon zest and parsley before serving, like we did here.

          

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Ingredients 1 spray(s) cooking spray 1 1/4 pound(s) uncooked shrimp, peeled and deveined (about 24 shrimp) 1 Tbsp fresh lemon juice 2 tsp olive oil, extra virgin, divided 1/2 tsp table salt, divided 1/8 tsp black pepper, freshly ground, divided 1/2 cup(s) panko breadcrumbs 1 1/2 tsp minced garlic 1 tsp lemon zest 1 Tbsp fresh parsley, chopped Instructions Preheat oven to 425°F. Line a rimmed baking sheet with aluminum foil; coat foil with cooking spray (or just coat a nonstick rimmed baking sheet with cooking spray). Place shrimp on prepared pan; sprinkle with lemon juice, 1 teaspoon oil, 1/4 teaspoon salt and pepper. Toss shrimp until coated with lemon mixture; spread into a single layer, leaving space between each shrimp. In a small bowl, combine breadcrumbs, remaining teaspoon oil, remaining 1/4 teaspoon salt, garlic and lemon zest. Curl shrimp tails to heads to form a closed circle with each shrimp; spoon a heaping teaspoon crumb mixture in center of each. Bake until breadcrumbs are golden and shrimp are cooked through, about 8 to 10 minutes; sprinkle with parsley and serve. Yields about 6 crumb-topped shrimp per serving I'm cooking this with yellow squash cooked with EVOO, rosemary, and thyme...yummy! I will post my review tomorrow, and will blog daily...keeping myself accountable!!! PEACE OUT!

Day One: 12/11/12

I made it through Day 1 of Weight Watchers like a champ! I stuck to my point allowance (29), exercised for 4 activity points, and had no fast food!!! So, what did my day look like? I'll show ya...

Breakfast:
1.5 cups of Rice Chex
1.5 cups of Organic Skim Milk
1 banana

Snack:
Tall Non-fat no whip Gingerbread Latte

Lunch:
Healthy Choice Four Cheese Manicotti
1/2 cup unsweetened natural applesauce

Dinner:
1/2 cup brown rice
1.5 cups chicken stir fry with onions, garlic, carrots, and edamame

Snack:
1.5 cups oil popped popcorn

Exercise:
TurboFire Fire 45 EZ

Water:
80oz (possibly more)

Today is going just as well! I had a migraine this morning, but after taking Excedrine migraine my headache is gone. For breakfast I had my Vegan Chocolate Shakeology made with 1/2 cup unsweetened almond milk, 1/2 cup water, 1 banana, and 1 tbs natural peanut butter. I'm just about ready to get me sweat on with TurboFire Fire 60 and Abs 10. I'm ready to take Day Two by storm!

Weight Watchers...round three,four,or five...I lost count!!!

So, tomorrow I am starting Weight Watchers for either the third, fourth, or fifth time. I really need to find something that works and stick to it. My biggest problem when it comes to my own health and weight loss is that I get bored. I can track well for a few weeks, sometimes even a few months, and then I just stop doing it. I am a major food addict...probably why I let myself get up to 220 pounds about six years ago. I LOVE FOOD!!! ...especially fast food, potatoes, greasy chinese food, high calorie Starbucks drinks, mountain dew, and lots and lots of butter.

I honestly do know how to lose weight, keep it off, and eat healthy. I lost 50 pounds in 2008 with a combination of Weight Watchers and Zumba. I started off at 220 pounds due to being pregnant with my son after leaving an abusive relationship, and not really caring what I ate during my pregnancy or for the year and a half after giving birth. I was depressed, and just wanted to sit on my couch watching television and eating. Then one day I had an epiphany! I saw a picture of myself right before my 28th birthday and didn't recognize the person I saw.

Sure, I had looked in the mirror tons of time during my "fat times," but I still hadn't "seen" myself for what I had truly become. On my 28th Birthday I went to a Weight Watchers Meeting and weighed in at a whoping 218 pounds...a size 18! I could not believe the numbers I was seeing, and vowed on that day to lose the weight and reach my set goal of 150 pounds. I'm 5'9" and should be between 135 and 165 pounds, so I felt that 150 was right in the middle. That day I also signed up for Zumba at my local YMCA three times per week, and I was set. I put myself whole-heartedly into my own transformation, and lost 54 pounds weighing in at 164 pounds...a size 8 by the end of 2009.

I bet you're thinking, a 54 pound weight loss is great, but why not go all the way? Reach that 150 pound goal? 68 pounds would be even more impressive!Well, I was in the middle of grad school, was happy being within my healthy range, and had a pretty high self-esteem (for me). With how busy I was as a single mother, working full-time, doing an internship, and in grad school, I kinda let myself slip. I stopped tracking, but still kept going to my exercise classes. I basically stayed the same weight for a good six months, just eating healthy, allowing myself a few treats sometimes, and still exercising.

Upon completing grad school, I was having a really hard time finding a job. That's when I discovered Team Beachbody, and some great workout programs. I started out with P90X, and added in TurboFire. As I coach, I was also able to get other workout programs for CHEAP! I have so many workout programs now...TurboFire, Turbo Jam, P90X, Power 90, P90X+, RevAbs, Hip Hop Abs, INSANITY, ChaLEAN Extreme, Slim in 6, Yoga Booty Ballet, Les Mills Pump, Brazil Butt Lift. How many have I actually completed? Just two...TurboFire and P90X. I ask myself why?

Well, I think I've figured that one out. I get so bored so easily. Yeah...I can track and do everything I  need to do with my eating, but I will have one cheat meal, feel guilty, and just stop. I think it's the same way with my exercise. I get started on a program, miss a few days, and just quit! I NEED to fully invest myself in a program, complete it in it's entirety with the meal plan, and show myself that I can complete something. I will be doing this with Les Mills Combat in just three weeks. I am excited to commit myself, and know that I HAVE to do this!

I honestly don't know what I weight right now, but I know that my size 10s are barely fitting me so it's time for a change. Tomorrow I get on that scale, get out the measuring tape, and set that final goal of reaching 150 pounds. If I've already made it to 164 pounds once I know I can get down there, and smash that number replacing it with 150. My goal is to reach 150 pounds by the end of 2013...and KEEP IT OFF!!!

Please follow me on this journey! I could use all the support I can get......

New Year's Resolutions and a New Start!

Every year I think about New Year's Resolutions and what I truly want my life to be like. I am pretty happy with my personal life, my professional life is getting better all the time, but my own physical fitness is still a struggle for me. To be honest, I don't have a very good self-image, and I have a hard time motivating myself to do the things that I motivate my clients to do every day. I've realized I need accountability, and to use my own motivational techniques for my clients and Facebook friends on MYSELF!

So, how am I going to do this? In just four weeks I am starting Les Mills Combat, an at-home Beachbody program that is based off of Les Mills Bodycombat offered in gyms everywhere. I am also going to follow the nutrition plan for Combat combined along with clean eating. I've done tons of Beachbody programs including P90X, Power 90, Turbo Jam, TurboFire, ChaLEAN Extreme, RevAbs, and Les Mills Pump. Even  though I've completed these workout programs as well as using Weight Watchers and Zumba to lose my first 50 pounds, I cannot seem to reach my goal weight. The biggest part that I'm missing is the nutrition.

This time, I'm not fooling around when it comes to my own nutrition. I am going to follow the nutrition plan for Combat perfectly, and finally reach that goal weight of 150 pounds...for good! I am going to keep blogging, and start a new 90 Day Accountability and Motivational Group to help my clients and myself. Please follow my blog to watch my journey!!!

Mayan Chocolate Pecan Pie Recipe

Mayan Chocolate Pecan Pie - My family has originally just bought a pecan pie from the store. Now on every Thanksgiving and Christmas, I make this amazing pie!

Ingredients:

• 1/2 cup chopped pecans
• 1/2 cup dark chocolate chips
• 1 unbaked deep-dish pastry shell (9 inches)
• 3 eggs
• 1 cup sugar
• 1 cup dark corn syrup
• 2 tablespoons butter, melted
• 1 tablespoon instant coffee
• 1 teaspoon vanilla extract
• 1 cup pecan halves

Directions:

• sprinkle chopped pecan and chocolate chips into pastry shell
• in a small bowl, whisk the eggs, sugar, corn syrup, butter, coffee, and vanilla
• pour into pastry and arrange pecan halves over filling
• bake at 350 degrees for 55-60 minutes or until set
• cool on a wire rack and refrigerate leftovers

Honey Walnut Shrimp recipe

Honey Walnut Shrimp      

    

One of the best Chinese seafood dishes is honey walnut shrimp. Honey walnut shrimp is very popular in many restaurants. This dish is actually pretty cheap compared to most shrimp dishes. The shrimp is the only item on the ingredient list that is somewhat expensive. The steps are very easy – the shrimp is lightly battered, deep fried and then tossed with a honey sauce. The real treat here is the candied walnuts, they are delicious! If get some shrimp that are already peeled and deveined this dish can be on the table in about a half hour. Enjoy.

Ingredients:
1lb large shrimp (peeled and deveined, with tails removed)
1 cup water
2/3 cup white sugar
½ cup walnuts
4 egg whites
2/3 cup cornstarch
¼ cup mayonnaise
2 tablespoons honey
1 tablespoon canned sweetened condensed milk
1 cup oil (for frying)
Cooking Instructions:
Step 1: In a small sauce pan mix water and sugar. Bring to a boil and add the walnuts. Boil for 2 minutes, drain and place on a baking sheet to dry.

Step 2: Meanwhile, beat egg whites in a medium bowl until foamy. Stir in cornstarch until it becomes somewhat thick. Dip shrimp into the batter. Heat oil in a deep fryer and fry shrimp in batches in oil until golden brown (about 5 minutes). Drain on paper towels.
Step 3: In a serving bowl, mix mayonnaise, honey and sweetened condensed milk. Add shrimp and toss to coat with the sauce. Add walnuts and serve.
(Makes 4 Servings)

Clean Eating Recipe

"Clean" Chicken Stir Fry

3 chicken breasts

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

1 stick celery, chopped

3 skinned carrots

1/2 white onion, diced

20 edamame

2 Tbsp light soy sauce (the green bottle)

3 Tbsp lemon juice

1 Tbsp olive oil

Dash of salt and pepper

Pinch of red pepper flakes

Chop up all veggies, except for the edamame, and cut up chicken breasts and season with a bit of salt and pepper. Set aside. Heat a skillet on medium heat and add about a tablespoon of olive oil. Throw veggies into skillet and sauté for about 3 minutes. Add chicken, soy sauce, lemon juice and red pepper flakes and cook for about 15 minutes or until chicken is completely cooked. 

 

Servings: 4

Serving Size: 1 cup 

Calories: 167

Fat: 4 g

Carbs: 8.7 g

Fiber: 2 g

Protein: 21 g

Clean Eating Month 1, Week 2

My first week was pretty tough...I'm not going to lie, but today I'm back at it with a vengence. Tomorrow I will be starting a 10-week TurboFire schedule that I developed myself still with the plan of starting Les Mills Combat on December 31st. Well, here's what you wait for every week...my weekly clean eating meal plan!

Sunday:
Breakfast- whole wheat english muffin: 3 scrambled egg whites cooked with 1oz low fat cheese; 1 cup strawberries
Snack- 1 cup cherries and 10 almonds
Lunch- sandwich: 3oz roast beef, tomato slices, lettuce, dijon mustard, 2 slices whole wheat bread; 4 whole wheat crackers; 1 pear
Snack- 1 banana, 1tbsp almond butter
Dinner- 4oz sirloin; 1 cup brown rice, 1 cup honey carrots

Monday:
Breakfast- pumpkin pie oatmeal
Snack- 1 medium apples with 2tbsp natural peanut butter
Lunch- chicken and black bean burrito
Snack- 1 cup watermelon, 1oz cashews
Dinner- 4oz grilled chicken breast; 1 cup brown rice, 1 cup steamed veggies

Tuesday:
Breakfast- 2 slices whole wheat toast with 2tbsp natural peanut butter, 1 banana
Snack- 1 cup mixed berries, 1/2 cup low fat cottage cheese
Lunch- Sandwich: 3 oz sliced turkey, tomato, lettuce, 2tbsp hummus on whole wheat pita, 1 apple
Snack- 6 whole wheat crackers, 2oz low fat cheese, 1 apple
Dinner: 1 veggie burger on whole wheat sandwich roll with 2 slices avocado, tomoato, lettuce, 1 tbsp mustard, mixed green salad with 1 tbsp dressing

Wednesday:
Breakfast- omelette made with 3 egg whites, 4oz spinach, 1oz low fat shredded cheese, 1 medium apple
Snack- 2 celery stalks with 2tbsp natural peanut butter and 1tbsp raisins
Lunch- 1 spinach salad with 4oz grilled chicken, tomatoes, cucumbers, 2oz low fat shredded cheese, 2tbsp salad dressing
Snack- 1oz almonds, 1 cup skim milk
Dinner- chicken with veggies and pasta

Thursday:
Breakfast- 2cup Kashi GoLean cereal with 1 cup skim milk; 4oz plain low fat yogurt with 1/2cup strawberries
Snack- 1 low fat string cheese and 1 medium apple
Lunch- Wrap: 3oz lean ground turkey, 2 whole wheat tortillas, 2 tbsp salsa, lettuce, tomato, 1oz low fat shredded cheese; 1 orange
Snack- 2 Kashi crunchy granola bars
Dinner- 9 medium grilled shrimp, 1.5cup brown rice, 1 cup steamed veggies

Friday:
Breakfast- 4 scrambled egg whites mixed with 4oz potato, 1/2 cup red pepper and 1/2 cup onions
Snack- 1 cup cantaloupe, 1/2 cup low fat cottage cheese
Lunch- 3 oz grilled fish, 1 cup brown rice, 2 cups steamed spinach
Snack- 1 cup low fat plain yogurt with 1/2 cup blueberries
Dinner- Beef BBQ Sandwich and 1 small sweet potato

Saturday:
Breakfast- whole wheat pancakes with 1/2 cup blueberries and 1 cup skim milk
Snack- 1 cup plain low fat yogurt with 1/2 cup raspberries
Lunch- sandwich: 2 slices whole wheat bread, 3oz sliced turkey, 1/2 avocado, luttuce; small salad with 1 tbsp dressing
Snack- 2 hard boiled eggs; 6 whole wheat crackers
Dinner- 4 oz grilled chicken breast; 1 1/2 cup steamed green beans; 1 small sweet potato

Eat Clean Chicken Salad Recipe

Eat Clean Chicken Salad Recipe

• 1 pound boneless skinless chicken breast
• 1/2 cup mustard
• 1/2 cup chopped scallions
• 1 tsp fresh dill weed
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tbsp chopped tomato

Shred chicken in food processor and stir in seasonings. Add tomato. Refrigerate until ready to serve. Makes 3 servings.

Calories: 287
Total fat: 7g
Protein: 49g

Clean Eating Month 1, Week 1

Tomorrow I start eating clean, and I will be doing this using weekly meal planners...trying to stick as close to the plan as possible. I'm a pretty picky eater, but I am going to try some new things and substitute for the things that I absolutely cannot stand. Every Sunday I will be posting my weekly meal plan to help others that want to try eating clean as well...check it out!

Monday:
Breakfast- 1 cup steel cut oatmeal with 1 cup low fat milk and 1 banana
Snack- 1 Larabar
Lunch- turkey sandwich: 3 slices turkey breast on 2 slices whole wheat bread with tomato, lettuce, and 1/2 a cucumber
Snack- 6 whole wheat crackers and 1 oz low-fat cheese
Dinner- 4oz sirloin, 1 cup steamed cauliflower, 1 cup brown rice

Tuesday:
Breakfast- 4 scrambled egg whites with 1oz low-fat melted cheese, 2 slices whole wheat toast
Snack- 1 medium banana
Lunch- Clean Eating chicken salad (will post recipe)
Snack- 1 apple with 2tbsp natural peanut butter
Dinner- 6oz tilapia seasoned with lemon and 2 cups of steamed vegetables

Wednesday:
Breakfast- Banana peach shake: 1 cup skim milk, 1/4 cup vanilla protein powder, 1 small banana, and 1 chopped peach
Snack- 1oz raw cashews, 1/2 cup strawberries
Lunch- Egg and cheese sandwich: 1 sliced hard boiled egg, 1 slice low-fat cheese, 1 slice tomato on 2 slices whole wheat bread
Snack- 3 1/2 cups air popped popcorn
Dinner- Mexican Chicken Wrap (will post recipe)

Thursday:
Breakfast- 3/4 cup Kashi GoLean Cereal, 1 cup skim milk, 1 cup plain low-fat yogurt mixed with 3/4 cup strawberries
Snack- 1 low fat string cheese, 1 apple
Lunch- turkey sandwaich: 3 slices turkey breast on 2 slices whole wheat bread with tomato and 1/2 cucumber
Snack- 10 baby carrots with 2 tbs ranch dressing
Dinner- 4oz grilled chicken breast with 1 cup cauliflower and 1 cup brown rice

Friday:
Breakfast- 1 cup steal cut oatmeal with 1 cup low fat milk and 1 banana
Snack- 1 pear and 10 almonds
Lunch- Veggie sandwich: 1/2 sliced cucumber, 1 slice tomato, 1oz low fat cheese on whole wheat English muffin and 1 cup strawberries
Snack- 2 hard boiled eggs and 6 whole wheat crackers
Dinner- 4oz baked tilapia, 4oz sweet potato, 1 cup steamed carrots

Saturday:
Breakfast- 3/4 cup Kashi GoLean Cereal, 1 cup skim milk, 1 cup plain low-fat yogurt mixed with 3/4 cup strawberries
Snack- 1 slice while wheat toast with 1 tbsp natural peanut butter
Lunch- Taco: 1 whole grain tortilla, 1oz grilled chicken, 1/2 cup onions, salsa
Snack- 1 small cucumber, 2oz low fat cheese
Dinner- Wrap: 1 whole wheat tortilla, 4oz tuna with 2tsp grapeseed oil, 1 slice tomato

Sunday:
Breakfast- Shakeology: 1 scoop Vegan Chocolate Shakeology, 1 cup skim milk, 1/2 banana, 1 tbsp natural peanut butter
Snack- 1 apple, 1 oz walnuts
Lunch- 5oz chicken breast, 1/2 cup brown rice, 2 cups steamed vegetables
Snack- 1oz almonds and 1 cup skim milk
Dinner- 4oz turkey, 1 cup mixed vegetable stir fry sauted in 1tsp peanut oil

Beachbody Challenge starting July 23rd!

Okay everyone...I decided to give you guys a preview of my nutrition plan that I will be providing to my Challenge Group participants! Check it out...

Weeks 1-2:

• Breakfast - Protein Shake with 8oz water, 1tsp flaxseed oil, 6 frozen strawberries, 1 scoop whey protein, and blend first three ingredients, add whey, and blend again.
• Snack
• Option 1 - 20 raw natural almonds
• Option 2 - 1oz dry roasted soybeans or cashews
• Option 3 - 2 plain rice cakes, each with 1 slice tomato 1 slice avocado
• Lunch
• Option 1 - Grilled turkey or chicken sandwich with 4-6oz of meat, mustard, dark green lettuce, and whole grain bread
• Option 2 - 6" turkey breast sub on whole wheat with double meat (4-6oz)
• Option 3 - 4oz serving vegetable, beef vegetable, or chicken vegetable soup with small whole grain roll or one slice whole grain bread
• Side options - 1oz bag of baked potato chips (about 15 chips) or 1 banana
• Snack
• Option 1 - 6oz nonfat, no-sugar-added yogurt
• Option 2 - 1oz dry roasted soybeans or raw cashews
• Option 3 - 2 plain rice cakes with 1 slice tomato and 1 slice avocado
• Dinner
• Option 1 - 6-8oz boneless, skinless chicken breast or turkey breast cooked without added fat or salt, 1tbsp nonfat sauce (if desired), 2cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
• Option 2 - 6-8oz white fish cooked without added fat or salt, 1tbsp nonfat sauce, 2 cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
• Snack
• Option 1 - 1 all-natural no-sugar-added frozen fruit bar
• Option 2 - 1/2 apple, 1/2 pear, 1 peach, 1 clementine, or 1 mango
• Drink only zero-calorie beverages during these two weeks
• Saturday Dinner: Refuel Meal (will be described in detail at a later date)

So...there you go! There's your preview of the nutrition plan that will be provided during my 90 Day Beachbody Challenge! The meal plan will change every two weeks...adding more options and object to teach my challenge members how to eat healthy, lose weight, and then maintain...THREE SPOTS LEFT IN MY CHALLENGE!!!