Cafe Mocha Shakeology Bites

Okay... I've been going on and on and on about these Shakeology balls (which some people like to call bites) to my friends.... But here's the skinny. These are the best ones ever.... Here's how you make them: 

1/2 cup chocolate vegan Shakeology
1/2 cup cafe latte ☕ Shakeokogy
1 cup almond butter
1 cup old fashioned oats
6 Tbsp raw honey
A little water to ease mixing... But just a little.

I ended up with 21 using my "large melon baller scoop thingy"... If course I had to eat the one that made my number odd for a taster and it was sooooo good!!

If you are following the portion fix container system 2 bites counts as 1💛 and 1💙

Let me know what you think!!

Almond Strawberry Dream Shakeology

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
½ scoop Strawberry Shakeology
2 tsp. all-natural almond butter
½ tsp. pure almond extract
1 cup ice

Preparation:
1. Place almond milk, Shakeology, almond-butter, extract, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 240

Fat: 10 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 328 mg

Carbohydrate: 19 g

Fiber: 5 g

Sugar: 8 g

Protein: 19 g

*From the Team Beachbody website

What is Your Favorite Cheat Meal?

What is your favorite cheat meal? 90% of the time I stick to a plant based diet, it just works best for me. But on occasion I splurge and one of my favorite things are these Spicy Grilled Shrimp Tacos from Chili's... OOoooh, they are sooo good!! Now it's your turn to spill the beans!! What is YOUR favorite cheat meal?

Super Yummy Energy Bites

A friend of mine shared a recipe for Energy Bites on her Facebook page and they looked tasty, but I wanted a little bit cleaner version. This is what I came up with. I hope you enjoy them.

No Bake Energy Bites

1 cup (dry) oatmeal
1/2 cup almond butter
1/2 cup ground flaxseed
1/3 cup raw honey
1 tsp. pure vanilla
  

Mix ingredients together in a large bowl. Roll into bite size balls. Refrigerate to set. Enjoy!!

 

Let me know how you like them or any other recipes you would like to see in the comments!! I look forward to hearing from you!

Pumpkin Spice Mochachino

I LOVE finding new and yummy recipes for my meal replacement because sometimes I want a little pizazz... and this recipe has that in spades!

Not to mention this recipe mixes 3 of my most favorite things, pumpkin spice, coffee and Shakeology!  

Oh sweet-my-oh-my!

Pumpkin Spice Mochachino

1 scoop vegan chocolate Shakeology
1/4 canned pumpkin
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup cold coffee
1/2 cup almond milk
Ice to taste

I don't know about you, but I think Starbucks should offer this!

Do You Struggle With Late Night Snacking?

The most common problem I hear from people trying to lose weight and get their nutrition under control has to do with late night, unnecessary snacking!  And trust me, I can totally relate! But I learned to overcome it! 

Try these tips:

1)  PITCH those items that get you every time.  They are not worth sabotaging your results in fact, don't even buy them!  At first your kids might wonder why you don't have pizza rolls in the freezer or Cheetos in the pantry, but if you just "forget" to buy them at the store it can't be helped!  Eventually they won't miss them.

2)  Have a smaller dinner so that you CAN have a small, healthy snack or 'treat' a couple hours later!  Make sure you plan for the small treat and save enough calories in your daily alottment so it doesn't slow your progress!

3)  When you have cravings and you're not actually hungry, DISTRACT yourself w/an inspiring book, magazine, etc.  What motivates you?   Think about how good it feels to wake up the next morning feeling FIT and closer to your goal versus bloated and guilty!!

4)  In place of dinner on most nights, try having a huge Chocolate Peanut Butter Banana Shakeology smoothie with phytonutrients, high protein, antioxidants, digestive enzymes, probiotics, and 70+ fruits and vegetable ingredients.  It's like a dessert and since it's low in calories and high in nutrition, you can have something later too!  
 
5)  Get to bed earlier and  take baby steps to improve your nutrition DAILY!  Not getting at least 8 hours of sleep and not getting proper nutrition will make you feel the 3 O'clock slump and crave snacks later at night.  Give your body what it NEEDS!

Ok... what else do you struggle with??

Oatmeal Raisin Cookies

• 1-1/4 cup whole grain flour
• 1 cup oats (preferably rolled oats, but instant oatmeal is okay)
• 1/2 tsp. baking soda
• 1/3 cup (1/3 scoop) vanilla protein powder
• 3/4 cup thawed apple juice concentrate
• 1/2 cup applesauce
• 1/2 cup raisins, dried cranberries, cherries, and/or blueberries

Preheat oven to 350 degrees.


Combine flour, oats, baking soda, and protein powder. In a separate bowl, mix apple juice concentrate and applesauce. Stir the wet mix into the dry mix. Fold in raisins. Drop batter by the spoonful onto a lightly sprayed baking sheet. Bake for 10 to 15 minutes, or until lightly browned.

Paula Dean's White Bean Chicken Chili -- Modified

This is by far my most favorite White Bean Chili.  I hope you enjoy it as much as I do!

Ingredients

* 1 jar white beans
* 5 cups chicken stock
* Olive Oil pam
* 1 tablespoon minced garlic
* 3/4 cup diced onion
* 1 1/2 cups chopped green chiles (fresh or canned)
* 1 pound boneless, skinless chicken breasts, finely chopped
* 1 tablespoon ground cumin
* 1 tablespoon dried oregano
* 1 to 2 teaspoons ground black pepper
* 1/2 teaspoon white pepper
* Pinch red pepper flakes
* 1/2 bunch cilantro leaves, chopped

Directions

Put the beans in large pot with the chicken stock and bring to a boil over high heat.
Spray a saucepan with Olive Oil Pam. Add the garlic, onion, and chiles and saute for 5 minutes. Add chile mixture to pot with beans. Add the chicken, cumin, oregano, pepper, white pepper, red pepper flakes, and cilantro. Lower the heat to medium and cook, stirring occasionally, for approximately 1 1/2 hours.

Roasted Sweet Potato Fries

2 large sweet potatoes, peeled
1 Tbsp EVOO
1 tsp chili powder

Preheat oven to 425 degrees. Line a rimmed baking sheet with aluminum foil.  Cut sweet potatoes in half lengthwise.  Cut each half into three or four wedges.  In a mixing bowl, combine sweet potatoes wedges with oil.  Sprinkle chili powder over sweet potatoes and stir again.  Place sweet potato wedges on prepared baking sheet.  Bake for 30 minutes, turning wedges several times during roasting so that they cook evenly.

Nutritional Information:  Calories: 66, Total Fat: 1g, Carbs: 13g, Fiber: 2g, Protein: 1g, Sugars 3g, Sodium 36mg, Cholesterol: 0mg

Salted Caramel Chocolate Shakeology Recipe

I love that my healthy breakfast tastes like a sinfully delicious dessert....

Salted Caramel Chocolate Shakeology

1 scoop chocolate Shakeology
1 cup unsweetened Cashew Milk
1 tsp. caramel extract
1 dash sea salt
Ice to taste

What did you have for breakfast today?

Shakeology Frozen Oat Bar Recipe

Splurge this weekend!

1 scoop Chocolate Shakeology
1 scoop chocolate whey protein powder
1/4 cup natural peanut, cashew or almond butter or PB2
1/2 banana
1/2 cup rolled oats, cooked and cooled

Combine all ingredients well, freeze in glass baking pan for about 90 minutes and enjoy!

Pecan Cinnamon Roll

You didn't think I was really going to post a recipe for Cinnamon Rolls did you?

You should know be better than that by now.... 

Enjoy this healthy and tasty Shakeology treat instead!


Pecan Cinnamon Roll Shakeology

1 scoop Chocolate Shakeology
1/2 tsp cinnamon
1/2 tsp vanilla extract
8 pecan halves
1 cup almond milk
Ice to taste

And doesn't it just sound like something that would make a cool, crisp fall morning even better?

Avocado Spread with a Kick!

I found this recipe on another blog that I read, I decided to steal it and share it with all of you! YAY!!
I hope you enjoy it as much as I plan to.  And, if you want more yummy recipes from Ashley, go here. She is a nutritionist and full of all kinds of good information to help you reach your goals and live a healthier lifestyle.

Avocado Spread with a Kick from Ashley Grimwade:

If you’re like me, you see avocados in the store, and know they have many health benefits, but you aren’t sure how you will use it in your meals:

Here is a great recipe for a yummy, healthy Avocado Spread

1 medium, ripe avocado

2/3 cup white cannellini beans- rinsed and drained

2 sprigs of cilantro

1 ½ Tbs lime juice

1 green jalapeno- sliced and chopped with seeds removed. Add less if you don’t want as much of a kick!

½ tsp green Tabasco sauce

¼ tsp salt

In a blender- combine all ingredients until smooth and creamy!

Spread on sandwiches, chips, crackers or veggies!

The best part: Only 80 calories per 3-4 tablespoon!!!

Easy Salsa and Bean Soup

Salsa Bean Soup

• 1 jar Northern Beans 

•  1 container Jack's Fresh Garden Salsa

•  1 lb. cooked ground turkey or chicken

•  1 cup shredded cheese (Mexican blend)

Empty jar of Northern beans (including liquid) into a 5 qt. stock pot.  Add salsa, meat and cheese.  Mix thoroughly and cook on low heat for 20-30 minutes.  Enjoy!!

I don't know exact nutrition information, but if you are following Weight Watchers, its only 1 point!

3-Day Shakeology Cleanse

If you don't know what Shakeology is, go here and you will find ALL the information you need! If you are interested in doing the 3-Day Cleanse, go to www.TurboKristy.com  and order your Shakeology today.    If you ONLY want 3 days supply for the Cleanse, let me know and I can help you out.  A 3-day supply including a FREE Shaker Cup is $49.50. 

Read what makes this cleanse effective and different from other cleanses on the market below. At the bottom of this page there is a link so you can read what the 3 days consist of. 

The Cleanse
I like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses and how to tailor it to your needs.

First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.

How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.

Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

View the entire Shakeology 3-Day Cleanse regimen here >> 

Apple Pancakes

I like to make breakfast for dinner a lot because I don't spend time in the morning cooking... there is never enough time...  and, I am lazy.  So I always have my Shakeology for breakfast.  But we do like breakfast foods.  One of our favorite things is pancakes but, as you know, most pancake mixes are not good for you AT ALL and if it is good for you it probably tastes like tree bark.  Last week when I was out shopping I perused the pancake mixes hoping to find something new.  I am willing to give most anything a try in an attempt to find yummy and nutritious foods for my family and I came across this which may NOT be new, but is definitely my new favorite Pancake Mix:

Apple Pancakes:

3/4 cup Hodgson Mill Whole Wheat Buttermilk Pancake Mix
1/3 cup milk
1 cup applesauce
a little bit of cinnamon
1 tsp. vanilla
1 egg
1 Tbsp oil (I used light olive oil)

Preheat griddle to 360 degrees.  Place mix into bowl, add milk, applesauce, vanilla, egg, cinnamon and oil.  Mix just until blended.  Let stand for 5 minutes.  Spray griddle with cooking spray (I use the Pam Organic Olive Oil Spray).  Spoon onto griddle and cook until bubbles form on the edges,m then flip and cook the other side.  Serve Hot.  Top with natural maple syrup, a sugar free variety, or fresh fruit.  If you want the pancakes a little thinner, use less milk.  I like them thick and satisfying!

Buying Healthy Foods on a Budget

From the Mayo Clinic Embody Health Newsletter March 2011

According to a recent study found that higher food budgets are related to a healthier diet.  Here are a few tips to help you lower that cost without lowering your nutrition.

1.  Plan around plants -- use more in-season fruits and vegetables, whole grains, dried beans and peas.

2.  Cut convenience store spending -- use a well-planned menu and purchase items at the grocery store.

3.  Choose whole foods -- consider buying certain foods, such as brown rice and oatmeal in bulk when possible.

4.  Limit away-from-home expenses -- Pack a lunch for work and make more meals at home.

Pumpkin Pie Shakeology

1 c. almond, soy, rice or low-fat milk
1 scoop Shakeology
1/2 c. canned pumpkin (unsweetened)
1/2 tsp. cinnamon
1/2 tsp. nutmeg
ice to taste

Add all ingredients to blender and blend until smooth.

Nutritional Information (with low-fat milk):

Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

Soft Serve Banana Ice Cream

Oh my goodness... I completely stole this off my friends blog!! I hope she doesn't mind, but I give her full credit.  Gabi is amazing and you should stop by her blog and say "Hi"!! Make sure you tell her I sent you!  The following is all from her and I couldn't have said it any better.  I hope you enjoy this yummy treat as much as I will!

I never imagined this would be so good but it is, I promise. The recipe info only includes the nutritional info for the bananas BUT feel free to use no calorie toppings or mix ins like cinnamon (awesome choice!). Make sure if you include anything else, you count the calories.

This might also be a great way to sneak some fruit into your children's day.... where are my sneaky moms out there?! Enjoy!

Soft-Serve Banana Ice Cream


Nutrition Info
Calories: 108.6
Fat: 0.6g
Carbohydrates: 27.6g
Protein: 1.2g

Ingredients
4 frozen bananas

Directions

Place frozen bananas in the bowl of a food processor. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. The bananas will start to resemble soft serve in a few minutes. Transfer to a bowl and place in freezer for about 15 minutes, if you'd like, or serve immediately.

Another recommended topping: A tablespoon of pure maple syrup mixed with 2 tsp dark cocoa powder (calories not included).

Or maybe you should mix in some PB2 for an awesome PB Banana ice cream! Please share your other ideas too!!

(Makes four 1/2 cup servings)

Number of Servings: 4

Power Yogurt for One

This protein packed snack is perfect for when you need something to eat in a hurry.  Mixing up the fruits will give you variety in flavor.

Ingredients:

1/2 cup plain low-fat yogurt
1 scoop whey protein powder, flavor of choice (to really step it up and use a scoop of Shakeology)
1/3 cup strawberry slices
1 tsp flaxseed oil (or ground flaxseed)
1/2 tsp cinnamon

Instructions:

Place all ingredients in a bowl and mix until protein powder is thoroughly blended in.

Nutrition:

Calories 240, Total Fat 7.5g, Sat. Fat 2g, Carbs 19g, Fiber 2g, Sugars 11g, Protein 27g, Sodium 86mg, Cholesterol 7mg

From the Best of Clean Eating Cookbook.