March Madness Challenge Groups!!

Boy, I CAN'T believe it's the end of February ALREADY!!! This Spring my calendar is booked with events from birthday parties, baby showers, bridal events and Easter is right around the corner!! But one thing that is non-negotiable for me is my fitness and nutrition! In order to keep up with this busy schedule, spend time with my family, have the energy to run around with my son and hang out with my friends I need to put my health and fitness first! As a busy wife and mom I want to show you how you can also have a healthy balance in your life too!!

 

 

So as your Beachbody Coach and someone who LOVES working out and Eating Healthy I have decided that options are the way to go! Not everyone loves the same workouts, meal plans, recipes and motivational style. So that's why options are really important. What I do keep the same, is MY commitment to you! That is, I will help you set realistic, measurable, timely health and fitness goals and we will work together to achieve them one day at a time. We will work together for however long it takes, good, bad and ugly!!!

 

So what are your options?

 

You can join one of my March MadnessChallenge Groups and together I can mentor you through a fitness or nutrition program and help you transform your life into one that is healthier, more energetic and confident. You can be surrounded by other people who want to do the same and never feel like you are alone in your struggles. You can log into our closed group and receive the BEST support and guidance and really get amazing results on your own time!

 

Your first option is to do a 90 day fitness program and pair it with Shakeology. This month I will be starting one at the middle of the month as well as beginning of April. You will have the ability to workout on your own in your home to one of Beachbody's fitness programs which I will help you choose the right one for you. In this group we will discuss fitness tips, healthy eating, meal planning, recipes and more! The Spring into Fitness group will begin Monday March 11^th and the Slim Down to Summer group will begin Monday April 1^st.

 

Your next option is to do a 30 Day Shakeology and Clean Eating Group. This group is great for someone who isn't ready to commit to a fitness program but still wants to change their eating habits. It's for someone who wants to learn more about clean eating and wants to give Shakeology a try. I will work with you on your weekly meal plans, recipes, motivation and tips. I will share how I plan my weeks, prepare my snacks, deal with traveling, social gatherings and much more. This group is all done through the closed facebook group as well.

 

The third option is to join my team as a Beachbody coach! I am starting a unique mentoring program on March 4th for new coaches who are ready to learn about the business and take the next step. This program is 60 days long and will require a few hours of your time each week. I will have a closed group where I will mentor, support and guide you for 60 days to teach you my successful business strategy plus the tools of the trade from other top coaches in the industry! For more information on how to be a part of the 60 day apprenticeship program please contact me NOW!

 So now that you have heard the options it's time for YOU to ask questions! The best way for you to figure out what program is best for you is to contact me. What I will do is ask you some questions to find out what your own personal health and fitness goals are. I also want to know what workouts and weight loss programs have you done in the past. What worked and didn't work? Why do you want to do this challenge group? How much time do you have to devote to working out each day? Lastly, what workouts do you like to do? Do you like Zumba, Strength training, running, aerobics, ect...? By us having this discussion I can really determine if this program will work for you! I am not afraid to be honest, because I truly want to help you.

So it's ok if you ask all the questions and decide it's not your thing! But at least you explored your options.
So before you go joining a gym and paying out the wazoo for something you may use for 2 weeks and then be done with, give this a shot! It just might change your life, FOREVER!!!!

 

 

 

 

Motivational Monday - Beachbody Transformations!!

I am just blown away but the two amazing transformations I got recently from my challenge group graduates, and I just HAD to share their amazing stories! Each of these women participated in a different type of challenge and have a different relationship with Beachbody so let me share their stories...

Michelle participated in my 30 Day Shakeology and Clean Eating group as a challenger. She is also a mother and works full time as the manager of a restaurant. This particular group only had one requirement and that was to replace one meal a day with Shakeology. Exercising for 30 minutes a day was encouraged and we talked about Clean Eating principles, shared recipes and worked on meal plans! In addition to drinking her shakes and cleaning up her eating a big part of Michelle's success was staying engaged in the challenge group. She was an active participate posting pictures, completing assignments and overall being a positive contributor to the group! Check out Michelle's AMAZING 30 day results!!! Great job Michelle!!

 

The second transformation story I'd like to share is that of Nicole. Nicole was in my 8 week Fit Fest Challenge group and then joined my 12 week New Year, New You challenge group to keep her transformation going. Nicole also decided early on in her first challenge group that she wanted to sign up to be a Beachbody Coach and take advantage of the amazing discounts that Beachbody offers while commiting to Shakeology and TurboFire. Check out her story in her own words and her awesome transformation!!

 

"I started this transformation Healthy lifestyle when i realized I'm tired of putting myself last! I always have put everyone and everything first. I was also hesitant because of the cost but when i sat down and thought about i was like Nicole "yes I talk to myself" you would spend this money on candles or wine so why not put yourself first and get healthy! So from then on I told Melinda OK I'm in on your Challenge group and I'm purchasing TurboFire and Shakeology. I started Melinda's challenge group on Nov 4th 2012. As I looked down the calendar i was thinking 12 weeks is a long time but after a few weeks.... maybe more then a few I was getting motivated more and more. The challenge group was GREAT for me and then after that 8 week challenge group i joined another one that Melinda created and since i had just experienced what they were going through it was kind of like my role changed from being the "new, scared, unmotivated, I'm going to fail person" to the "motivator" : )
Over all my 12 week experience has been wonderful with TurboFire and Shakeology.
I lost approximately 10 inches, 16 pounds and went from a size 18 to a size 14/16 some 14's are tight and some 16's are too big I'm kinda in between.
Not only did all of that go down my health has been affected also. I suffer from PCOS (Polycystic ovary syndrome) Polycystic ovary syndrome is a condition in which a woman has an imbalance of a female sex hormones. This may lead to menstrual cycle changes, cysts in the ovaries, trouble getting pregnant, and other health changes.
It has been a bumpy road for me since 2008 when i had a miscarriage and then was diagnosed with this.
I have had horrible menstrual cycles and very heavy. Since starting this program it has been amazingly wonderful for the length of my cycle, cramps and flow.
Over all I have benefited in all aspect in my life.
I will continue as this is a lifestlye change, I started Chalene Extreme/TurboFire Hybrid two weeks ago so may the results keep coming in.
I also give a lot of credit to Melinda as she has been right there with me anytime of the day or night that i have needed her!"

I am SO proud of these two women and excited beyond words for them because I KNOW how amazing they feel that they not only have lost weight and inches but they have made a LIFESTYLE CHANGE and that alone is key to their success. They have stepped up and put themselves first and they are reaping amazing benefits of all of their hard work! Keep it up ladies you are truly wonderful role models to everyone around you!!!

If you want to join my next challenge group - Don't wait .. I'm here to help you. You could be the next success story and feeling great about yourself. You don't have to sit their feeling tired, alone, and useless. I'm here to lift you up alone with your future challenge group. You CAN do this. Don't let fear of failure hold you back. You can do anything you set your mind too. Just ask these ladies ... They totally rocked it and i'm so proud of them.

E-mail Me for more information or to reserve your spot.
You can also add me on Facebook to follow me and contact me.

What is a Beachbody Coach and Why Should I join the Dream Team?

This week has been a week of firsts!! First time doing Body Beast, first time eating over 2200 calories a day and the first time I have had my most succussful week with Beachbody!  So those of you who know me know that I have found my passion. I truly pour my heart and soul into helping others successfully acheive their health, fitness and financial goals. I love diving into each person and creating a customized plan to help them meet their needs. I truly want to see each and every person succeed in their own weight loss struggles. I read my customer's goals and WHY and I just want it for them so badly! But there is a reason why everyone doesn't succeed! It's not that they have too many responsibilities or that they don't have the money, or their baby doesn't sleep through the night or that they can't afford to buy groceries. Again they are just excuses! I have come to learn that being successful takes a specific type of person. This is not just for your fitness journey but for LIFE.

So you ask, what does this successful person look like? Well let me describe it to you!


A successful person has SWAG!!! I am not talking about jeans around your bum, boxers hanging out and hat backwards!! I'm talking about confidence! A successful person can walk into a room and be scared shitless (excuse my language) but never skip a beat! No one even knows that they have no idea what they are doing! But they do it, they smile, this person has good posture, they listen and they observe. A successful person is more interested in what other people are doing than what their own agenda is! A successful person is all about adding value to someone else's life! Each day they wake up with the thought of "How can I make someone else's day better?" A successful person doesn't have to know all the answers before they start. They just do it! They admit when they don't know the answer, but then they go out there and find it! A successful person is NOT PERFECT!!!!

PERFECTION DOESN'T EXIST!! Who the heck developed that word anyways!

So Perfection is YOUR OWN DEFINITION! What does it feel like to you? When you think of a perfect person what attributes do they possess? How do they carry themselves? What type of people do they hang out with?

Then ask yourself this, what type of people do you hang out with?

Really truly ask yourself if the company you have is lifting you up or bringing you down!?! Interested right!!

So what type of person do you choose to be today?

If you choose the Confident and Successful person that has flaws and is proud of them or the person who still wants to improve themselves each and every day then keep reading! This is for you!

You don't have to be a fitness professional, nutritionist or personal trainer. You just have to possess the want to help others and make a difference!

 

On Monday night, February 25th, 2013 I am holding a webinar on for those that WANT to be successful!

 

I am an Emerald Beachbody Coach on the Dream Team. I am a mom to an amazing little boy and the wife of the most amazing husband who loves me just the way I am! I am on a team of amazing leaders and individuals who are passionate about helping other people achieve healthy and fulfilling lives. It is my goal in 2013 to help over 60 people transform their lives with health and fitness. It is my goal to help YOU become a successful business owner as well! Here's a little bit more about me and WHY I am a Beachbody Coach!

There is no greater sense of pride than seeing your babies learn to walk, talk, read and write! It's the same thing with my coaches and challengers. I feel an amazing sense of pride when someone reaches their goal weight or goes down a pant size. I feel the same pride when my coaches reach Emerald, pay of credit card debt, quit their full time job to stay at home with their kids and create the financial freedom that they have dreamed of!

So I want to open this opportunity up to you! I am inviting you to listen to a live call on Monday night explaining what Beachbody Coach is. You can determine if it would be a good fit for you. There is no pressure and absolutely no commitment needed. I just want you to hear all the different ways you can build a business. You will hear from a few different coaches on our team and their unique spin to making Beachbody work for them!

I am also starting a unique mentoring program on March 4th for new coaches who are ready to learn about the business and take the next step. This program is 60 days long and will require a few hours of your time each week. I will have a closed group where I will mentor, support and guide you for 60 days to teach you my successful business strategy plus the tools of the trade from other top coaches in the industry!
For more information on how to be a part of the 60 day apprenticeship program please contact me NOW!

My Journey with Body Beast!!

I know when most peole learn about the Body Beast program they instantly assume that it is a program only for men. And while it may be more geared towards men it is most certainly a program for women too! Don't worry, it would take A LOT for us women to bulk up like the guys on the cover or in the video but it will give me the lean muscle and athletic look that I am after. I have completed TurboFire (my soulmate workout) which helped me to lose 18 pounds and 12" over all and then did a hybrid with Chalean Extreme, which helped me find my love of weight lifting. It was certainly not something I enjoyed over night but when I followed a clean eating plan and pushed play everyday on my workouts I was LOVING the results I was seeing. So it's almost a natural progression that I move on to Body Beast.

Body Beast has two options...Huge Beast, for those looking to, well....get huge and Lean Beast for those looking to build lean muscle. I will be following the Lean Beast plan which has me working out 6 days and resting one with three phases Build, Bulk and Beast! I really like this program because it doesnt require a ton of equipment and most of it I already had. You simply need a set of dumbbells, bench or exercise ball, exercise mat, Bands, EZ curl up bar (optional) and pull up bar. The program does have an option to purchase supplements, but I opted not to use them.



Another key component of this program is nutrition! If you train like a Beast you must eat like a Beast. Well, this part has been a little challenging for me because I've been eating such a stripped diet for so long that I was afraid I would undo all of my hard work. But I've never used a Beachbody program that didn't deliver on it's promise of amazing results so I decided to put my faith in Sagi and follow the suggested calorie range. At first I thought, Oh my...I'll be eating ALL day, but that's not the case. I'm eating a little more than normal but eating lean meats, complex carbs (sweet potatoe, brown rice, oats) and not simple carbs (breads and pastas), and veggies. I will also be adding in some protein shakes in addition to my regular daily Shakeology.


I will be posting weekly reviews and progress as I go through this journey so check back in for updates!! If you think this program might be for you or if you are interested in more information message me mel_svale@hotmail.com.

Spring into Summer 12 Week Health & Fitness Challenge



Summer is right around the corner and the itty bitty bikinis are already hanging on the racks in the store....but wait...you're not bikini ready...YET!!! Maybe that New Year's Resolution didn't stick the way you had hoped it would or maybe you've just decided that enough is enough and you're ready to make a change. What if I told you that I could help you get there in as little as 12 weeks? Yup, with some hard work, dedication, healthy eating and the support of me, your Beachbody coach, you will be bathing suit ready in 12weeks!! My next challenge is starting March 4th and I PROMISE....You DON'T want to miss this one!


Watch this video and TELL ME it doesn't give you the chills...I dare you!!

 

So now you're PUMPED!!! You're really considering this challenge group thing but you're not sure what it's all about....

That is where I can help. There is power in NUMBERS! There is power in knowing you are not alone. There is power in knowing that you have a group of fellow challengers that are in this with you. The power lies in the fact that you can workout on your own, in your own home at whatever time works for you. I can help you create a meal plan to fit your life, give you simple quick easy meals and snacks to avoid the diet pitfalls and the scary drive thru. Plus the support that you will receive is priceless. I will keep you accountable 7 days a week without fail. I promise that if you commit to the next 12 weeks your life will change!!!

I commit to YOU! I commit to being your personal cheerleader. I commit to lifting you up when times get tough and you want to give up! I commit to finding your inner strength and growing your character!! Dig deep, it's in there, that spark that used to be there, it's still glowing inside, and now it's time to make it SHINE!! 

The question is, DO YOU ACCEPT THE CHALLENGE?! ARE YOU READY FOR A CHANGE?

What's next? Go to my site and create a free account with me as your coach. Send me an email at mel_svale@hotmail.com and tell me that you want more information on participating in my 12 week health and fitness program starting March 4th. Then, together we will determine whether or not this program is right for you! Don't delay because Summer is less than 4 months away.

Now is your time! Don't waste another month doing something that isn't working!

Clean Asian Chicken Salad

 

Sometimes a fresh, crisp salad just hits the spot for a week night dinner!! It's quick, it's easy and it's healthy!! This is also a great dish to bring to a pot luck to ensure you will have a healthy option when trying to stay in line with your health and fitness goals.

Ingredients:
Salad:  

• 3 cups shredded napa cabbage, from 1 small cabbage
• 1 large carrot, peeled
• 3 cups shredded romaine lettuce, from 1 small lettuce
• 1 small red bell pepper, seeded and deveined, thinly sliced
• 2 tablespoons fresh Thai basil leaves or fresh mint leaves, chopped** see Cook's Note
• 2 cups thinly sliced store-bought rotisserie chicken (about 2 small chicken breasts)
• 1/2 cup slivered almonds, toasted** see Cook's note
• 1 tablespoon toasted white or black sesame seeds*

Dressing:

• 2 TBL peanut or vegetable oil
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons rice vinegar*
• 1 packet of stevia
• Kosher salt and freshly ground black pepper, optional

Directions

For the salad: Using a vegetable peeler, shave the carrot and add to a large salad bowl. Stir in the cabbage, lettuce, pepper, Thai basil, chicken, almonds, and sesame seeds.

For the dressing: In a small bowl, whisk together the oil, soy sauce, vinegar, and sugar until smooth. Season with salt and pepper, to taste, if using.

Pour the dressing over the salad and toss well. Garnish with the chow mein noodles (optional) and serve.

**Cook's Note: To toast the slivered almonds, arrange them in a single layer on a baking sheet. Bake in a preheated 350 degrees F oven for 8 to 10 minutes until lightly golden. Cool completely before using. Adapted from the Food Network Website

6 Week Brazil Butt Lift Challenge



Summer is right around the corner and the itty bitty bikinis are already hanging on the racks in the store....but wait...you're not bikini ready...YET!!! Maybe that New Year's Resolution didn't stick the way you had hoped it would or maybe you've just decided that enough is enough and you're ready to make a change. What if I told you that I could help you get there in as little as 6 weeks? Yup, with some hard work, dedication, healthy eating and the support of me, your Beachbody coach, you will be bathing suit ready in 6 weeks!!

Brazil Butt Lift combines Brazilian cardio with effective butt sculpting techniques in order to lift, tone and firm the buttocks, hips and thighs. The program itself, delivered on three DVDs, is set to vibrant music and includes high energy instruction from Carvalho himself.

Brazil Butt Lift includes other materials beyond the DVDs, such as meal plans and workout calendars, to help you achieve your specific weight loss and buttocks sculpting goals.

While Brazil Butt Lift focuses on toning, sculpting and lifting the buttocks and surrounding areas, the workouts include plenty of activity that will contribute to your cardiovascular and overall physical health.

So you're really considering this workout but you're not sure what a challenge group is all about....

That is where I can help. There is power in NUMBERS! There is power in knowing you are not alone. There is power in knowing that you have 5 other women that are in this with you. The power lies in the fact that you can workout on your own, in your own home at whatever time works for you.  I can help you create a meal plan to fit your life, give you simple quick easy meals and snacks to avoid the diet pitfalls and the scary drive thru. Plus the support that you will receive is priceless. I will keep you accountable 7 days a week without fail. I promise that if you commit to the next 6 weeks your life will change!!!

Starting February 18th I commit to YOU! I commit to being your personal cheerleader. I commit to lifting you up when times get tough and you want to give up! I commit to finding your inner strength and growing your character.

The question is, DO YOU ACCEPT THE CHALLENGE?! ARE YOU READY FOR A CHANGE?

What's next? Go to my site and create a free account with me as your coach. Send me an email at mel_svale@hotmail.com and tell me that you want more information on participating in my February 18th 6 week health and fitness program. Then, together we will determine whether or not this program is right for you! Don't delay because Summer is less than 4 months away.

   Now is your time! Don't waste another month doing something that isn't working!

No Bake Peanut Butter Shakeology Balls

Now THIS is my idea of a dessert!!! Peanut Butter, Chocolate...need I say any more??? These are great to whip up a batch and leave them in the freezer for when you need a quick chocolate fix!! I suggest hiding them behind the frozen lima beans so no one will EVER find them ;)

INGREDIENTS:
8 Tablespoons PB2
3 Tablespoons Natural Peanut butter
½ Cup Shakeology
3 Tablespoons Raw Honey
½ Cup Quick Oats

DIRECTIONS:
Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it’s too sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture.
Next – Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. Makes about 12 balls, 1 ounce each. Put in freezer until firm.

NUTRITION: (serving size 1 ball)
Calories: 80
Carbs: 10g
Fat: 2g
Protein: 7g

(now…to be honest..these taste even better when made with 6 tablespoons of PB2 and a 1/2 cup of natural peanut butter, but the calories and fat are higher. If you find my recipe above is too…well….chalky tasting…add the extra peanut butter and do a few more jumping jacks!)

Clean Eating Chicken Parmesan

This simple chicken recipe takes little preparation time and is totally satisfying to eat. This is one of our family's all time favorites! I love how we can take "restaurant menu items" and turn them into our own healthy dishes at home!  I usually serve it with steamed veggies like zucchini and squash!

Ingredients

• 2 pounds chicken breasts, boneless and skinless
• 1/4 cup whole wheat bread crumbs (I didnt have bread crumbs so I toasted 2 pieces of whole wheat toast and threw them in the blender when they cooled)
• 2 tbsp fresh grated Parmesan cheese
• 2 egg whites
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 2 tbsp organic marinara sauce to top each piece of chicken
• 2 tbsp shredded cheese to top each piece of chicken

Directions

1. Preheat oven to 450 degrees f.
2. Break open eggs into a shallow dish and scramble well.
3. In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper
4. Dip each side of chicken breast into the egg and then into bread crumb mixture.
5. Place in a large baking dish.
6. Bake at 450 degrees for 20 minutes, flip and cook 5 more minutes. Top with marinara sauce and shredded cheese and bake a few more minutes until cheese is melted.  

**21 Day Fix approved! - 1 red, 1.5 yellow, 1 blue, 2 green

Get Motivated for Your Morning Workout

Are you someone who works out in the morning? I didn't used to be. When the alarm clock went off I'd hit the snooze button more times than I would like to admit. Finally after dragging myself out of bed I would move through my day in a fog until around noon and several cups of coffee. This was also doing nothing to help me in my weight loss journey either. When I would come home at night I was so tired and unmotivated I REALLY didn't want to workout then. This HAD to stop...I HAD to turn this situation around!! Read on to find out some tips that really worked for me to make my 5am workouts a non-negotiable part of my day and why beginning each morning with a workout truly jump starts my metabolism and keeps burning for me all day long.

1. Move the alarm clock
Instead of leaving my phone right on my night stand I left it on the dresser clear across the room. This way I had to get out of my warm cozy bed and it forced me to wake up. Once I was up I would quickly brush my teeth and drink my E&E so it was working by time I started my DVD.

 

2. Workout Clothes
They say "the clothes make the man" (or woman) so make sure you're dressed for success! Lay out your workout clothes before you even go to bed. All the way down to your socks and sports bra....lay it out! Better yet, my personal favorite, is to just sleep in your workout clothes. Then when you get up to turn off your alarm you just have to throw on your shoes and you're good to go!

 

3. Accountability Partner
It's pretty hard to flake on your workout when others are expecting you to be present. I found a couple friends who wanted to work out at the same time that I did and we started a morning text routine. We would each text each other something motivating to get us going and then follow up with a text after to report how we did. Sometimes simply texting wasnt enough though. Sometimes you need to send a sweaty post-workout picture to show that you REALLY did it!



4. Workout Music
I LOVE MUSIC!! This is why Turbo Fire is one of my absolute favorite workouts! I feel that music totally sets the tone for my mood. I have lots of fun, upbeat music loaded onto my iPod and my favorite stations saved on Pandora so that when I push play I'm totally in the zone!






5. Reward Yourself with a Delicious Breakfast
Relax, it's over! You gave it your all and you killed your workout. Now it's time to reward yourself with a hot yummy, healthy breakfast! My all time favorite is steel cut oatmeal with apple and almond milk, but that's not for everyone. Maybe you'd prefer a healthy Blueberry French Toast Casserole, pumpkin protein pancakes or eggs baked in an avacado!! The choice is yours just make it count! You just worked really hard to burn a ton of calories so make sure you eat something to fuel your body and keep it burning all day long.




I hope that you find these tips helpful and can start to incorporate them into your own routine making morning workouts second nature!!

Clean Eating Blueberry French Toast Casserole

 Blueberry French Toast Casserole

 Today's YUMMY recipe is making my mouth water just writing this. It is so delicious and definitely a family favorite, loved by all!! This recipe makes 12 servings, so if that sounds like too much for you or your family, don't worry this is a dish that can be frozen for a later date!!


Clean Eating Blueberry French Toast Casserole
(Makes about 12 servings)

Ingredients
6 cups cubed, whole grain bread
8 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup honey
1 tsp. vanilla extract
2 tsp. almond extract
2 teaspoon ground cinnamon
2 cups fresh blueberries

Directions
Step 1 – In a large mixing bowl, combine the egg whites, almond milk, honey, extracts and cinnamon. Whisk well.
Step 2 – Oil a baking dish (about 9 x 13), and fill it with the bread.
Step 3 – Pour the liquid mixture over the bread and allow it to sit for at least 30 minutes, mixing once or twice to be sure all parts of the bread are moistened.
Step 4 – Mix in the blueberries.
Step 5 – Bake the casserole at 350 F. for about 45 minutes or until there is no longer any liquid between the bread.
Step 6 – Allow to cool a bit and serve.
Eat and Enjoy!

Photo and recipe credit: Gracious Pantry 

Zucchini Lasagna

Zucchini Lasagna

Comfort food.  You know you love it.  You're pretty sure some days you need  it. Lasagna is one of my all time favorite dishes, but it's so heavy and it goes straight to my hips.  So, I needed something cleaner.  I turned to a great blog called He and She Eat Clean.  AMAZING RECIPES!!!  Clean Comfort Zucchini Lasagna is just one. There are no pasta noodles or ricotta cheese, but it's packed with protein and sure to be your new go-to clean comfort food! (Note: It's gluten free and has no added sugar if you pick the right spaghetti sauce - see below)

Ingredients:
1 large sweet yellow onion, chopped
1 lb 99% fat free ground turkey breast or ground chicken
1/2 tsp sea salt
1/2 tsp black pepper
1 tsp garlic powder
3 large or 4 small zucchini, sliced thinly lengthwise
24 oz low-fat or 1% or 2% cottage cheese
1 jar of spaghetti sauce or 1 large can of diced tomotos
Non-fat or low-fat mozzarella cheese, shredded

Directions:
Preheat oven to 350 degrees F.
1. Combine onion, ground turkey breast, sea salt, black pepper and garlic powder in a skillet over medium heat, cooking the turkey until it is no longer pink.

2. Layer zucchini in the bottom of your lasagna pan (I would suggest a more substantial pan, such as ceramic) just as you would lasagna noodles, covering any gaps with additional slices of zucchini.

3. Spread 12 oz of cottage cheese over the layer of zucchini.

4. Add ground turkey mixture over cottage cheese, careful to spread turkey evenly.

5. Layer approximately 1/3 of the spaghetti sauce over the cottage cheese and turkey mixture.

6. Repeat steps 2-5.
7. Place your last layer of zucchini over the second layer of cottage cheese, turkey mixture and cottage cheese.
8. Top with tomato spaghetti sauce and add shredded cheese.

9. Cover with tinfoil and bake in oven for 1 hour at 350 degrees.
10. Remove tinfoil and bake for an additional 5 minutes at 350 degrees to brown cheese.
11. Let rest for approximately 10 minutes and Enjoy!

He & She Tip: This lasagna will be a little runny because of the consistency of the tomato sauce, moisture in the cottage cheese and the amount of water that zucchini hold. I found that I just scooped out my lasagna and the excess liquid stayed in my pan.

Approximate Nutritional Information:
6 servings, 380 calories, 12.5 g fat, 18.5g carbs, 48.8g protein.

Clean Eating Sloppy Joes

Wow I can't believe its already day 7 of 90 Days of Clean Eating!! I hope everyone is getting some great ideas, I know I sure am!!

This morning when I was planning my weekly meal plan I asked my husband for some dinner dishes that he would like to have this week. We used to make Sloppy Joes often but I KNOW they weren't very healthy or clean so this week I'm going to revamp the recipe and bring back an old favorite!! This week I'll be serving this with a spinach salad and steamed veggies.

Clean Eating Sloppy Joe’s
(Makes about 8 sloppy joe’s – depending on how “sloppy” you like them)

Ingredients
1 tbsp. olive oil
1-1/2 lbs. lean ground turkey meat
1 (15 oz.) can organic tomato sauce, no sugar added
1/2 cup clean ketchup (I use the OrganicVille brand)
1 tbsp. garlic powder
1 tbsp. onion powder
1 medium green bell pepper
1 medium red bell pepper

Directions
Step 1 – Put your olive oil in a large pan, add the turkey meat and cook over medium heat.
Step 2 – Once the meat is cooked, add everything else. Stir until well blended and heated through.
Step 3 – Scoop however much you want onto a clean hamburger bun and “get sloppy with that Joe!”

P.S. – I will be using the Alvarado Street Bakery brand burger buns. Fantastic flavor, and clean!
Eat and Enjoy!

Clean Eating Chicken and Shrimp Stir Fry

I just recently became a fan of shrimp but I love how its low fat and full of protein!! This would be great to whip up quickly after work for a week night meal and the leftovers for lunch over brown rice or your favorite greens would be quick and easy too!

Ingredients:
*2 oz chicken breast cut into strips
*3 to 4 large shrimp, whole, cleaned, and tail removed
*1/4 cup water chestnuts
*sliced 2 tbsp slivered almonds
*2 tbsp green onions
*sliced 1 tbsp minced ginger root
*1 tbsp minced garlic
*2 tbsp lime juice
*2 tbsp orange juice
*1 tsp reduced-sodium soy sauce
*2 cups watercress remove bottom 2 in.
*1 cup spinach, cleaned leaves
*1/2 cup bean sprouts
*2 tsp sesame oil nonstick cooking spray

Preparation:
*Heat a nonstick skillet coated with nonstick cooking spray over medium heat.
*Add the green onions, garlic and ginger and saute for 1 minute. *Then add the shrimp and chicken and stir fry for about 3 to 4 minutes, until the chicken and shrimp are almost done.
*Then add the lime juice, orange juice, soy sauce, almonds, and water chestnuts and bring to a simmer.
*Cook for an additional 2 minutes or until chicken and shrimp are fully cooked.
*Remove mixture from pan, and add sesame oil to pan and heat over medium high heat; add the watercress, spinach, and bean sprouts and saute for 4 to 5 minutes.
*Serve the stir-fr over the Asian greens.
I didn't actually get watercress and instead I served my Stirfry over brown rice!
Eat & Enjoy!

Clean Cookie Dough Dip Appetizer

Woahhh this is def a winner!! HAD to share!! Enjoy....
Want to eat a BIG bowl of cookie dough?

Of course you all said yes.
Right? Right?

Good, because the following recipe is so delicious you’ll want to do just that.





It’s like a gooey, unbaked form of those Chocolate-Chip Blondies.

I don’t know about you, but when I make the genius blondies, quite a bit of the raw dough gets consumed in the process! So I figured, why bother baking them at all?

But will “normal” people like it?

Often, I’m unsure if a recipe with which I am in love will be a hit with the general population of people who aren’t used to healthy food. Yes, I have my wonderful taste-testing friends… but by now, they pretty much know that anything I’m asking them to taste will be healthy. Therefore, I worry their judgment might be biased (i.e. they might think, “Well, this is good… for a healthy dessert.) But I don’t want my desserts to be good for a healthy dessert. I want them to be good, period.

The following is directly from Katie's About Me page:

I refuse to believe one must give up delicious food in order to be healthy… Healthy food can taste incredible when it’s prepared the right way.





Time to get sneaky!

I brought this dip to a party. But I didn’t tell anyone it was healthy, and I didn’t tell anyone it was mine. I simply set the dip down on the table amidst the other snacks.

Something amazing happened

People tried the dip. They went back for seconds. Then thirds. Everyone kept asking, “Who brought the cookie dough dip? I need this recipe!” And I can’t tell you how many girls said, “Ugh I gotta stop eating this stuff” or “Where are my fat pants?”

When I finally admitted the dip was healthy (and that it contained chickpeas!), no one would believe me. Therefore, this recipe is a winner .



This dip is high in protein, gluten-free, and it can even be sugar-free!

Cookie Dough Dip

Inspired by this awesome recipe.
1 1/2 cups chickpeas (1 can, drained) (250g)
1/8 tsp plus 1/16 tsp salt
tiny bit over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter (You can get away with using only 3 T. If you use peanut butter, it’ll have a very-slight “pb cookie dough” taste, so if you don’t want this, you can sub oil.)
up to 1/4 cup nondairy milk (Start with 1 T, and add more as needed)
Sweetener (see note below, for amount)
1/3 cup chocolate chips
2 to 3 T oats (or flaxmeal) (You can omit, but also omit the milk if you do)

Add all ingredients (except for chocolate chips) to a blender or food processor, and blend until very smooth. Then mix in the chocolate chips.

See the following link for a Sugar-Free Version.

Sweetener Notes: I used 2/3 cup brown sugar when I first made this for the party. Liquid sweeteners (agave, maple, etc.) are fine as well. You can easily get away with less sugar– some people will be perfectly fine with just 3 T for the whole recipe! And if you don’t want any sugar, be sure to check out the “no-sugar” version linked above. (You can also use stevia, if you like the taste of stevia-sweetened desserts. Try 2-3 packets of NuNaturals stevia, and add more sweetener if needed. I wouldn’t recommend serving an all-stevia version to party guests, though.)



Let’s talk dippage!

You can, of course, just eat this stuff by the spoonful. (I am a piggy, and this is therefore my preferred method of eating the dip.) For the party, I served it with graham crackers. But fresh fruit might also be nice. Or, you could get totally naughty and…



Dip in some chocolate-chip Guilt-Free Cookies.

Yikes, this is a wordy post! I normally try to keep my posts concise, so as not to talk your ears off. Therefore, I don’t know if you can tell, from reading my blog: In real life, I am a chatterbox!

I’ll end this post now, but I have a ton of fun recipes to post soon, including Snickerdoodle Dip and Funfetti Blondies!

If you want: