Erin's Healthy Eats! Broccoli Slaw Stir-FRY

EASY Apple Cinnamon oatmeal cups

Breakfast on the go ALL WEEK!
2 cups old fashioned oats (use certified GF if needed)
1 teaspoon baking powder
1/8 teaspoon salt
1/2 teaspoon cinnamon
1 cup milk (I used unsweetened coconut milk, but dairy or other milks will work, too)
1 egg
1/2 cup mashed banana (about 1 1/2 medium bananas)
1 large apple, peeled, cored, and diced (I used Fuji)
*bake at 375• for 20 minutes!
** YOURE WELCOME! 😀

Empowered Women Empower Women!

LADIES!!!! We cannot be truly happy, have a positive body image and feel good and content with ourselves if we are unkind and competitive with one-another! OBVIOUSLY, let's not gossip about others, compete with them, want them to fail, exclude them
From our group of friends, etc because it hurts others, HOWEVER, many times we hurt OUSELVES MORE!!! If you are looking for TRUE happiness, contentment and confidence, YOU CANNOT ACHIEVE IT while being a "mean girl" this rings true not only for how you outwardly ACT, but also how u INWARDLY THINK about other women! To be truly HAPPY we must be TRULY KIND! Help others around you feel good and reach their dreams and YOU will feel fantastic & reach yours!

Erin's Healthy Eats! Chi pudding

Watch for my segment Every Wednesday morning from 5am to 7am on Good Morning Northwest! KAAP-KVEW TV, Washington!

Start my 3 week abs challenge!

3 weeks of abs workouts... PLUS A LITTLE EXTRA POSITIVE MOTIVATION FOR... well... LIFE!

3 EXTREME LEAN OUT PROGRAMS TO CHOSE FROM STARTING JAN. 16TH

PROGRAM 1: 30 DAY EXTREME LEAN-OUT FOR BEGINNERS

this program is geared toward those who do not workout consistently, are coming off an injury or pregnancy.

PROGRAM 2: 30 DAY EXTREME LEAN-OUT ADVANCED

This program is for those who consistently train at least 4 days a week and want to take their muscle building and fat loss up a notch!

PROGRAM 3: BUILD ME A BETTER BOOTY IN 30 DAYS!

just what it sounds like! get an amazing booty in 30 days!

all programs include the following

THIS PROGRAMS STARTS ON MONDAY january 16!

PLEASE NOTE:  I do lots of short limited free challenges online... this is not one of them!! THIS IS MY ENTIRE GET LEAN QUICK PROGRAM!

Complete with weekly meal plans... I tell you exactly what to eat and when to eat it to get results

Weekly youtube workouts taught by me.. to get you the body you want.... FAST!!!

PLUS... motivation, access to me for qustions and conserns... and a community of people on your side to get you to your fitness goals!!!

To see the before and afters from previous 30 day programs click HERE

What you will receive:

Custom weekly Fat blasting meal plans!  These meal plans are very specific, and designed to give you MAXIMUM leanness in 30 days!

Daily youtube workouts, taught by me, and designed to build lean muscle and shed body fat FAST!

Phone and online support

Daily motivation

Weekly weigh-ins and progress updates

Beginning and ending fitness evaluation.

In return....

YOU WILL Workout for 60 minutes 6 days a week in the advanced program and the booty building program. 4 days a week in the beginner!

YOU WILL follow the meal plans to the T with NO EXCUSES

YOU WILL report and communicate with me about any problems, concerns, and progress.

AND YOU WILL FEEL AMAZING IN YOUR OWN SKIN IN JUST 30 DAYS!

Total cost for the program is $290.00

To register, YOU MUST email me at   erin.andon@gmail.com

or message me on Facebook, 

BEFORE Thursday JAN 14

FREE Jump start your fat loss in July meal plan!

Make all your food in advance and take it with u everywhere!
If u get hungry eat more veggies at each meal!... As many veggies as u need, fresh, steamed, roasted.. Whatever
Eat every 2 to 3 hours throughout the day!

Meal 1:
Choose 1
1.4 egg white omelet with as many veggies as you want topped with pico-de-gallo
2. Protein quinoa flake portage: 1/4 cup quinoa flakes, plus 3 egg whites. And water. Mix it all together and either heat it in the microwave or on the stove. Sweeten with a little xylitol or coconut palm sugar  or raw stevia leaves.
3. 3 oatmeal banana breakfast cookies:

Meal 2
Choose 1
1. 1 small peace of fruit Plus a handful of raw unsalted almonds
Or
2. 1 SERVING OF my Sweet Summer Broccoli slaw and apple salad! (Recipe below)

Meal 3
A serving of my supreme pizza Crustless quiche (recipe below)

Meal 4
1serving of Sweet potato & cauliflower curry (recipe below!)

MEAL 5 (dinner time)
Choose 1
1. 2 sweet n spicy sreracha chicken drumstics (recipe below) With 1/4 cup of the avacado ranch dipping sauce and your choice of GREEN VEGGIE, fresh, steamed, roasted.. As much as u want!

2. The fried egg Aussie burger! (Recipe below)

3. GARLIC and herb crusted white fish (any white fish u like) A serving of fish is one piece, the size and thickness of the palm of your hand. over carrot purée (have as much of the carrot purée as u want) Recipe below

Meal 6 (if you're hungry) The BOMB shrimp watermelon salad (recipe below)

*** If you're DYING for chocolate, you can replace ANY of the meals above with my brownie batter recipe (below)

If you're not a chocolate fan but need something sweet, replace a meal with my ginger snap cookie crepes. (Recipe below)

banana cookie

So simple...

Ingredients

• 4 bananas, must be very ripe!
• 1 1/2 cups oat flour 
• (to make oat flour just put old fashioned oats or oatmeal; not the instant kind; in a blender or food processor until it becomes the consistency of flower)
• 1/4 cup stevia
• 3/4 tsp baking soda

From here on out, chose what you like, or make up your own combination, pick 2 mix-in's tops or the calorie count will change

• 1/4 cup mini semi-sweet chocolate chips (if you like chocolate)
• 1/4 cup nuts of your choice, chopped (optional) 
• 1/4 cup dried fruit of your choice (try and find dried fruit with no added sugar)

Instructions

Put bananas in food processor until pureed. Add the rest of the ingredients and blend; batter should be very wet and not too thick. Stir in chocolate chips, fruit, etc, and drop by tablespoons onto parchment paper-lined cookie sheet. Bake at 350F for 8-10 minutes. Enjoy!

Tips & Bonus Information

80 calories; 20g carbs; 2g fat; 59mg sodium; 10g sugar; 1g protein (1 cookie)

YIELD: 16 cookies 
PREPARATION TIME: 10 mins 
COOKING TIME: 8-10 mins 

Supreme pizza Crustless Quiche

10 egg whites, a spoonful or 2 of organic tomato paste, crushed red pepper, basil (I used fresh) garlic, Italian seasoning, sliced onion, salt and pepper.... NOW, here is where u make YOUR SUPREME PIZZA YOUR OWN!! Add whatever veggies you like... I used sliced tomato, sliced mushroom, sliced pepper, just a few olives (3 to be exact, I just chop them up so I get the taste without a ton of extra sodum) You can stop here and make it a #vegitarian pizza, or you can add a little meat, (not much because you are getting your protein from the eggs!) I might suggest a little turkey sausage, they make turkey pepperoni (just choose a few and slice them up small so they will be throughout). NEXT, spay a pie pan with nonstick spray and bake on 400 until the middle is firm, mike took about 15 min... Slice and eat!!! Wanna know the best part??? A serving is 1/2 the quiche!!! I cut mine into 4ths and eat 2 sections per peal!! I usually end up eating my slices at room temperature out of a zip-loc Baggie on the run!!! YUM!

Gongersnap cookie crepes

4 egg whites mixed with 1tsp each of powdered ginger, cloves, vanilla, & cinnamon, then your favorite healthy sweetener (I used coconut nectar because it has a molasses like flavor!) mix it all together and pour 1/3 of it into an ALREADY HOT crepe pan! Cook like a regular crepe, Make 3 large crepes then top it with whatever you like! My favorite... Pumpkin pie filling!! (Just puréed pumpkin with pumpkin pie spice and coconut palm sugar) 

Brownie Batter

1 cup chickpeas 1cup canned pumpkin purée 1/4 cup natural nut butter of your choice, OR 1/4 cup powdered Peanutbutter.  7 pitted dated (or whatever natural sweetener you use to taste, but TRY THE DATES!!!!) 1 TBS Vanilla extract.  Pinch of salt.  1/8 tsp baking soda (optional) 3 TBS Natural, no sugar added Cocoa. BLEND EVERYTHING IN YOUR BLENDER until you get a thick batter consistency!!! THEN give it a taste!!! 1/3 CUP IS A SERVING!!! If you want more chocolate, add it, if you need it sweeter, add more of your sweetener 

Watermelon shrimp salad

1 serving: 

chop one whole cucumber, and 1/2 a cup watermelon, add pre-cooked shrimp (just as many as you can hold in a lose handfull, then top with your choice of ONE of the following: a serving of low fat feta cheese, a serving of goat cheese, or 1/2 a sliced avocado. You can salt and pepper if you like. THATS IT!!! PS: Dan (my hubby) likes to add lettuce to the bottom of his. :) enjoy!!!

Sweet potato & Cauliflower curry

1 large baked sweet potato, 1 head of steamed cauliflower, then all the following spices to taste: salt, pepper, garlic powder, onion powder, curry, red pepper flakes, coconut palm sugar. And a squeeze of lime! BLEND... Then add coconut milk as you blend some more until u reach your desired consistency! THIS RECIPE MAKES 2 servings and they are LARGE!!! 

Garlic crusted white fish with carrot purée

First steam A ton of carrots, purée them in your blender with a little milk of your choice, I used cashew milk tonight, you want them to be thick, like mashed potatoes!  Then add your spices: salt, cinnamon, garlic, cumin, nutmeg, and a little cayenne if you want some spice! Blend that all as well! Then start your fish! Lay the fillets on a cookie sheet with nonstick spray, set oven on broil, drizzle olive oil over fish, than top with onion powder, garlic, salt, pepper, sage, Thyme and basil! Put fish under broiler until it JUST starts to brown. Place fish on top of purée and top it all off with some thinly sliced raw veggies, we did sweet red pepper and cucumber! TO DIE FOR!!! 

The Fried Egg Aussie Burger!  

To build: cook a small grass fed beef patty (the size and thickness of the palm of your hand) , top with a roasted pineapple ring, Cabbage slaw mixed with a little Dijon mustard, apple cider vinegar and salt and pepper, and FINALLY, the best part.... A FRIED EGG!!! Roll that baby up in a huge lettuce leaf and assume the "burger lean" :) 

Sweet n Spicy Sreratcha Frumstics
  Dump frozen chicken drumsticks in your crockpot then simply drizzle on a little sriracha sauce, salt, garlic, and a healthy sweetener of your choice! I used coconut nectar this time. You don't need any liquid!! Set your crockpot on low for about 6 hours! When you're ready to eat, create a crispy skin by taking the wings out of the crock pot and putting them on a cookie sheet under your broiler until the top browns, (about 15 min) while the wings are browning, make your sauce. A splash of coconut amenos or liquid amenos, a little Sriracha, balsamic vinegar, salt, pepper, garlic, and a "sticky liquidy" natural sweetener like honey, pure maple syrup or coconut nectar! Mix it all together and toss your wings in it! I served this with a avocado ranch dipping sauce: avocado, garlic powder, sea salt, and dill. Blend in blender and then add your favorite milk, I used flax milk today, until the "ranch" reaches a consistency of... Well, ranch!! 

Sweet Summer Broccoli Slaw & Apple Salad

1 bag broccoli slaw

1 cup chopped apple

1 bell pepper

1/2 a large avocado

1 cucumber

Dressing  1 tbs Dijon mustard

5 TBS BALSAMIC VINEGAR

1 TBS olive oil

1 tbs chia seeds (optional)

1 large garlic clove

Salt/pepper

TBS Fresh basil leaves

Mix everything together!!! Makes 6 servings!!!

#6mealsaday #healthysnack #healthyonthego #weeklymealprep #cleaneating #cleaneats #cleanrecipes #cleanfood #veganfoodshare #vegan #vegangirl #glutenfree #glutenfreevegan #glutenfreerecipes #chiaseeds #dairyfreelife #weeklymealprep #weeklyfoodprep #iifym #iifymgirls #iifymwomen #iifymgirl #iifymprep #iifymfam #iifymdiet #flexibledieting #flexibledieter #flexibleeating #flexibledieters #macrostalking #eatyourveggies

Throw away your Bathroom Scale!

THROW AWAY YOUR SCALE!!! No, really... So, first off, IGNORE THE SERIOUS "fitness pose face" in the first 2 pics!! LOL! Back in the day I heard the world of fitness modeling calling my name!!! But I soon discovered I enjoyed life in the country, and days digging in the dirt with a bunch of boys (hubby & 2... Soon to be 3 boys!) was wayyyy more "up my alley!" Im using these to illustrate a very important point!!! #picture one was taken about a year after my oldest son Andon was born and I was at the lowest weight of my adult life.... Picture 2 was 5 years later and 10 LBS HEAVIER!!! Picture 3 was last summer after baby #2 and guess what.... I'm up another 5lbs from the middle pic! So, I'm 15 lbs heavier in the last picture com paired to the first!!!

It makes me so sad when I meet women (and this is a constant thing) who are NEVER happy with their bodies because they have a # in their heads, maybe what they weighed in high school, maybe college,,, whatever that they are forever striving for!!! Muscle weighs more than fat, yet it occupies less space in your body... WHAT DOES THAT MEAN??? Well, from the looks of my body here, it means I look better and wear a smaller clothing size, in the last 2 pictures, com paired with the first!!! Be happy with yourself!!!! Don't go through life never feeling confident because of a number that has very little relation to how you actually look and feel! I guarantee you that if you're lifting and eating consistently and correctly now, you have WAY MORE muscle mass than you did in high school, your body's not going to go to that weight... But why would you want it to??? You can look BETTER than you did in high school and weigh more... I DO! #ditchthescale #fitmom #fitpic #fitmama #fitmoms #fitmomsofig #getfit #postpartumbody #postpartumfitness #postpregnancybody #postpregnancyweightloss #fitnesschallenge #fitnessmotivation #fitnesscoach #noexcuses #getfit #getitdone #fitnessmotivation #weightlossjourney #weightlossmotivation #lululemon #fabletics

Celeste's 30 day extreme lean out challenge RESULTS!

Celeste was a dream to train!!! She is an ALREADY FIT BEAUTIFUL GIRL who just wanted to do a little fine-tuning!  She did EVERYTHING I ASKED to the T and got AMAZING Results!

Hi Erin,

Just wanted to say thank you for all your guidance and encouragement over the last month.  I feel that I have learned many things that I will continue to incorporate into, not only my lifestyle, but my families too.  Many of the recipes have now become family favorites and are served on a weekly basis.  

Accountability, I think has been the biggest help to me of all.  Knowing that I had to check in and admit any shortfalls that I may have had.  I thank you for being so accessible everyday and not just on check in day!  You truly are a hands on trainer and address the needs of your clients. 

I have been very satisfied with my experience over the month and plan on continuing this journey of clean eating and getting stronger!

I have lost a 1/2 in on my waist and hips PLUS 5 lbs! :)

Thank you,

Celeste

Valentines day Quinoa Sweet BREAD!!! (YES, I SAID BREAD)

(serves 1)

Ingredients

1 tbs Ground Flaxseed

1/2 cup Unsweetened Almond Milk, Coconut Milk, Flax milk, (whatever milk you prefer)

NOW FOR THE FUN.... CHOOSE YOUR SWEET BREAD TYPE

For pumpkin, use 1/3 cup 100% Pure Pumpkin Puree, canned

For banana, use 1/3 cup mashed ripe banana

for apple, use 1/3 cup no sugar added apple sauce

Choose your spices

1 tsp Apple Pie Spice, pumpkin pie spice, cinnamon (or sweet spice of choice)

2 TBS healthy sweetener like STEVIA, coconut palm sugar, honey, pure maple syrup, Xylitol... etc

1/8 tsp Salt

1/2 cup Quinoa Flakes (get it at the health food store,or the health food section at you local grocery store.... you’ll use it again)

Choose your add-ins

Small handful of raisins, or dried fruit of your choice

small handful of dark chocolate chips

nuts

fresh fruit

Directions:

1. Spray a mini loaf mold (make sure it's microwave-safe) with cooking spray.  I just used a round bowl I had.

2. In a medium-sized bowl, stir everything together

4. Scoop batter into the prepared pan, tap on the counter to level the batter, then microwave for ~5 minutes, or until surface springs back when tapped. Let cool slightly, then dig in!

TIP: You can also bake this at 350!

THE ENTIRE LOAF IS UNDER 200 CALORIES, SO EAT IT ALL!!!!!

Caitilin's PHENOMENAL Before & AFTER my 30 day extreme lean-out challenge!

I have a tendency to get VERY INVESTED in all my AMAZING FITNESS CLIENTS... SO when I saw Caitilin's results a about fell off my chair!!! SHE LOOKS SO FANTASTIC!!!! I grabbed my 12-year-old son and showed him her pictures and asked, can you tell a difference?  HE SAID.. "is that the same person?" MISSION ACCOMPLISHED Caitilin!!!!

xoxo

-Erin

I had been mulling around the idea of participating in one of Erin's fitness challenges for a long time. Every time the call for participants came up in my newsfeed my interest would peak, but I'd always find an excuse - just had a baby, no time, too hard, I can't do that. All the excuses I could muster. That all changed when Erin messaged me and encouraged me to join. I thought to myself "no more excuses, just get it done already!"

So with the full support of my family I signed up. I was nervous, especially about the workouts and food prep. 

That first week I was sore! But I felt wonderful at the same time! I had more energy during the day, my days felt more accomplished and my overall attitude was awesome. It felt good to set a goal and work toward it. I've got a way to go until I reach my personal goal weight, but what Erin and her exercise and eating plan did for me was jump start that journey. It helped instill some healthy habits especially when it comes to exercise and food prep. I'm forever grateful :)

Thank you Erin!! You're an inspiration and an encouragement!

- Caitilin Rainsberry

COUNTDOWN TO SUMMER 30 day EXTREME LEAN OUT CHALLENGE starts February 29th

THIS PROGRAM STARTS ON MONDAY February 29th!

PLEASE NOTE:  I do lots of short limited free challenges online... this is not one of them!! THIS IS MY ENTIRE GET LEAN QUICK PROGRAM!

Complete with weekly meal plans... I tell you exactly what to eat and when to eat it to get results

Weekly youtube workouts taught by me.. to get you the body you want.... FAST!!!

PLUS... motivation, access to me for qustions and conserns... and a community of people on your side to get you to your fitness goals!!!

Above are just a few of my previous Before & Afters!!!! ALL WEEK i WILL BE POSTING THE NEW BEFORE AND AFTERS FROM THIS LAST CHALLENGE

To see the before and afters from previous 30 day programs click HERE

This plan is NO JOKE, So if you're not ready to WORK, move along now.   This countdown to summer 30 day EXTREME LEAN-OUT PROGRAM is UNIQUE in that it is designed to give you the BEST, FASTEST, HARDCORE results possible in 30 days! 

If you're tired of WISHING for YOUR perfect body, If you're ready to feel AMAZING by the beginning of SUMMER, and if you are ready to GIVE ME EVERYTHING YOU GOT for 30 days, Than you're ready for this!

What you will receive:

Custom weekly Fat blasting meal plans!  These meal plans are very specific, and designed to give you MAXIMUM leanness is 30 days!

Daily youtube workouts, taught by me, and designed to build lean muscle and shed body fat FAST!

Phone and online support

Daily motivation

Weekly weigh-ins and progress updates

Beginning and ending fitness evaluation.

In return....

YOU WILL Workout for 60 minutes 6 days a week

YOU WILL follow the meal plans to the T with NO EXCUSES

YOU WILL report and communicate with me about any problems, concerns, and progress.

AND YOU WILL FEEL AMAZING IN YOUR OWN SKIN IN JUST 30 DAYS!

Total cost for the program is $290.00

To register, YOU MUST email me at   erin.andon@gmail.com

or message me on Facebook, 

BEFORE Thursday FEB. 25th!

EM Health & Fitness FABULOUS FIT WOMEN OF THE MONTH!!! Courtney Mathews!!!

Here's were I highlight other FIT LADIES who are GETTIN IT DONE WITH NO EXCUSES!!

How many kids? 2 boys, age 1 and 3 ½.

Favorite form of exercise? Running

Favorite place to get cute athletic wear? Fabletics

Favorite place to eat out for something HEALTHY? El Caporal – Tacos al Carbon (chicken, with whole beans)

Usually crave sweet or salty treats? Daytime – salty, Evenings - sweet

Healthy snack to combat cravings? Popcorn – can go sweet or salty

When do u fit in your workouts? Mornings, that way I can ensure a great start to my day, ready to combat whatever is thrown my way.

How often do you workout and how long? 6-7 days/week for an hour (or as time allows)

What do u do when you're NOT MOTIVATED to get your workout in? I go anyways…because I know how good it makes me feel AFTER I’m done.

THE NUMBER ONE THING, you feel keeps you dedicated to your fitness? The way I feel after I’m done keeps me going long term. For me, exercise releases the ‘happy/sane’ endorphins and I feel I can take on anything the day may bring.

When did you really start focusing on your fitness and health? I have always been conscious of my health, but after having two kids, it really gives me the power to keep going. I was active growing up and my boys are extremely active so staying in shape keeps me running (literally) after them. I also want to show them what a healthy lifestyle entails. Getting outside and eating balanced meals (for the most part) will hopefully give them the tools they need to grow into striving young, then old…men. ;)

What does your diet look like? My diet is not perfect, but I do try to be mindful of what I’m putting in my body. If I have something that makes me bloated or feel terrible, I watch out for it next time. I’m more about having things in moderation although that can backfire for me. I know that I have a hard time limiting myself with some things (sweets) so if I totally fall off the diet wagon one day, I am conscious of that in the days following. We are human and I feel like life throws us curve balls regularly, so keep your chin up and if you do over-indulge, make it a priority to get things back in check. Don’t let it become a habit and get out of hand, it will only make it harder on you in the long run.

What's the hardest thing for you? Sweets – I have a HUGE sweet tooth and I’ll admit, I have something sweet everyday (sorry Erin). How do I not let it get out of hand??...I eat healthy otherwise and if I’m craving something, I eat it…in MODERATION.

Favorite healthy family recipe? Artichokes – just steamed or boiled dipped in a small amount of melted butter with apple cider vinegar. They are really simple and it’s fun for the kids to see how much ‘meat’ they can get off each leaf. My husband is all about the hearts, delicious!

A quick day-in-the-life: I get up at 4:30am (sometimes 4am if my body will let me) and head to workout. Whether it’s to the gym or hitting the pavement for a run, I get moving. Then home to get myself and kiddos ready for work/daycare. I drop kids off at daycare and get to work shortly after. If time and schedules allow, I take my lunch break to go grocery shopping, ride my horse, or if it’s been a tough day mentally, head back out for a quick lunchtime run. After work, I pick up kids from daycare and we head home for family time, dinner, baths, play, stories, and lights out. I am usually in bed or close to it between 8-9 pm.

FINAL WORDS OF ADVICE FOR OTHER WOMEN. Find what makes you happy and do it! I love to run…now. I haven’t always been a runner. Growing up I ran to get in shape for soccer tryouts and I didn’t enjoy it. I used to only be able to run about 3 miles tops. After 3, things started hurting and I was DONE. Now, I can run a half marathon and have contemplated an actual marathon (still on the fence). As the years have gone by, running has turned into my release. It gets me out and moving and I can think through whatever is going on that day/moment. It is my time to just be me. The kids also enjoy going and it gives us time to talk about anything and everything! I’m still working on getting my husband to go for ‘family’ runs… J I know that one of the biggest hurdles for others is finding the time…it’s not about ‘finding’ it, it’s about ‘making’ it! So make time for you, I promise, it will be worth it!

February Studio Fitness Class Schedule

3-week AB Challenge Meal Plan

3-WEEK AB CHALLENGE

MEAL PLAN

The Rules:

FIRST HUGE HUGE HUGE RULE!!!! You guys ASKED for this AB challenge, so I'M GOING TO KEEP IT REAL AND BLUNT!!! To see definition in your abs your DIET MUST BE PERFECT!!!!! DID YOU HEAR ME?!?!?!   PEFECT!!! NO EXCUSES, IT IS WHAT IT IS!!! 3 WEEKS!!! NO ALCOHOL!!! NO LITTLE SLIP-UPS!!!  Many people say over and over again that they "want soooooo bad" a toned tummy, or to be leaner, or stronger, or whatever, BUT ARE NOT WILLING TO DO WHAT IT TAKES TO GET IT!!!" 

 IF YOU TELL ME YOU ARE DOING THIS CHALLENGE... YOU BETTER DO IT!

1. YOU MUST DRINK 3-4 L of water EVERY DAY!!!   

2. YOU WILL EAT EVERY 2 to 3 HOURS

3. YOU WILL WORKOUT 1 HOUR A DAY 6 DAYS A WEEK

4. YOU WILL WEIGH, MEASURE, AND TAKE A "before" PICTURE OF YOURSELF BEFORE MONDAY! (where you can see you tummy from the front and side!)

5. YOU WILL NOT WEIGH YOURSELF AGAIN FOR 1 WEEK…. NO MATTER HOW CURIOUS YOU GET!!!!!!
6. PREPARE ALL YOUR MEALS FOR THE ENTIRE WEEK AHEAD OF TIME (THIS WEEKEND!!!)
7. WATCH YOUR PORTION SIZES!     JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.  

Here is what your serving sizes should look like!

Serving sizes

Meat (protein) serving= the size of the palm of your hand, aprox 4 oz

Veggies: 1 serving= 1 cup (what can fit in one of your hands, a handful)

Fruit: 1 serving = 1 cup (what fits in one hand, or 1 small hole piece of fruit, i.e. an apple or banana)

Complex carbs (starch)  (fruits and veggies all contain carbohydrates and we will get most of the carbs we need from them in the 1^st couple weeks, complex “starchy” carbs are things such as brown rice, pasta, bread, potatoes etc.  Please note, I DO NOT believe in a no carb diet, but what many people don’t realize is that if you eat enough fruits and veggies, you get most of the carbs your body needs from them. J  YOU WILL BE GETTING PLENTY OF CARBS!

1 serving = 1 cup   *****  for oatmeal, ½ cup of uncooked oatmeal, makes 1 cup cooked.

Your BASIC “BROKEN DOWN basic MEAL PLAN” SHOULD LOOK SOMETHING LIKE THIS. I've given you a few example of recipes that "FIT" within the guidelines of what foods you should be eating at that particular meal!  You get to choose, you can either keep it VERY simple and cook a bunch of simple proteins and veggies and eat that, or you can look for RECIPES on my Instagram, FB, or other healthy meal sites that FIT WITHIN THE BOUNDARIES OF WHAT YOU SHOULD BE EATING FOR THAT MEAL, and make that.  I will try and give you recipes throughout the week that will work!

Meal #1

Oatmeal with fruit

Or an egg white omelet with veggies this week,

Or try the Pure protein pancakes below

Meal #2

Fruit or veggie

Potein

Meal #3

Protein

Veggie

Healthy fat

Southwest Turkey Sliders over Spicy Avocado

Meal #4

protein

veggie

Meal #5

 Protein

veggie

healthy fat

Meal #6 (If you’re hungry)

Protein

veggie

Pure protein pancakes

Ingredients 

4 or 5 egg whites

1/4 tsp cinnamon 

1/8 tsp nutmeg  

2 TBS stevia o other healthy sweetner

Directions 

Add everything to a bowl and whisk togther

Pour into a heated skillet and cook like a pancake.  I made 2 HUGE pancakes, but you could bake smaller ones if you like.

Top with sliced fruit or pumpkin

The entire recipe is 1 serving.

Southwest Turkey Sliders over Spicy Avocado Slaw

Serves: 4

Ingredients

For the burgers

1lb ground turkey

¼ red onion, minced

¼ red onion, thinly sliced

½ poblano pepper, diced

½ red bell pepper, diced

1 teaspoon ground cumin

½ teaspoon ground red pepper

salt and pepper, to taste

1/3 cup oatmeal

For the slaw

1 small head of cabbage or bag of cabbage, chopped (I used purple cabbage and it was yummy, and it looked cool!)

2 avocados

1 tablespoon olive oil

1 teaspoon lime juice

½ teaspoon lemon juice

1 teaspoon ground cumin

½ teaspoon crushed red pepper

salt and pepper, to taste

Instructions

First make your burgers

Add all your ingredients for your burgers in a large bowl.

Shape 4 small burger patties.

Heat up a large skillet under medium heat with a bit of fat in it (I used bacon fat) and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color (meaning they are cooking through).

Now make your slaw

Pull out your food processor, add all your ingredients for the slaw other than the cabbage and pulse until smooth.

Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and pepper.

Place your cabbage on a plate and top off with your sliders!

Consume!

Once your onions become translucent, add your breakfast sausage to the pan.

Cook down, breaking up the breakfast sausage as it cooks.

Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn squash. Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!

Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin

Once both of your acorn squash halves are full, press into the middle with a spoon to make a little resting spot for your egg.

Crack an egg on top.

Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.

Serve!