Find your why

FIND YOUR WHY

We all want to look good when we are at the beach or going out for a special occasion. But are those reasons enough to keep you focused on exercise and healthy eating? For some the answer is yes, for others there has to be a deeper reason. Only you can determine what will keep you motivated.

Perhaps you've had a recent visit to the doctor and your cholesterol was high, your border line diabetic, your arteries are starting to glog, etc. These are all very important reasons to get off the sofa and start moving. Also to plan your diet better.

Maybe your knees are starting to hurt from the excess weight. For me that was becoming a problem. I'm on my feet all day for my jobs. Sometimes for a double shift. It was starting to become too much. It's amazing how much relief I've gotten after taking off some weight. This is not only true for your knees, but hips, ankles and back

Are you a parent with younger children? It takes a lot of energy to keep up with them. Can you go to the park, pool, or just run around the back yard without being too tired? 

Whatever your why might be hold onto it when you don't feel like exercising or packing that healthy meal. It just might motivate you to get going

Strawberry Salad with Spinach and Feta

Strawberry Salad with Spinach and Feta

This summery salad will brighten any meal.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None 
Yield: 1 serving

Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. apple cider vinegar
¾ tsp. dry mustard
½ tsp. poppy seeds
2 cups fresh baby spinach
¾ cup sliced strawberries
1 green onion, finely chopped
¼ tsp. ground black pepper
1 Tbsp. crumbled feta cheese
2 tsp. sliced raw almonds

Preparation:
1. Combine oil, vinegar, mustard, and poppy seeds in a small bowl; whisk to blend. Set aside.
2. Combine spinach, strawberries, and green onion in a large serving bowl; mix well.
3. Drizzle salad with dressing. Season with pepper; toss gently to blend.
4. Top with cheese and almonds.

Nutritional Information (per serving):

Calories: 204

Fat: 15 g

Saturated Fat: 3 g

Cholesterol: 8 mg

Sodium: 157 mg

Carbohydrate: 15 g

Fiber: 5 g

Sugar: 8 g

Protein: 6 g

ARE YOU SABOTAGING YOUR WEIGHT LOSS

There are things we all do at times that have  an affect on our ability to lose weight. Sometimes without us even realizing it.Today let's discuss if you are eating enough.

• Always eat a good breakfast, preferably with some protein included. When you skip meals you will eventually over eat at the next meal.
• Choose to eat 5 or 6 mini meals a day instead of 3 larger meals a day. I try too eat every 3 to 4 hours. Blood sugar levels drop when you go too long without food. Starvation mode can kick in and your body starts to store extra fat and calories
• When dieting we tend to think that less food is always better. This is not the case. Now that doesn't mean filling up on a lot of empty calories. You can eat a large salad with a whole bag of spinach, some broccoli, peppers, cucumbers and a pouch of red salmon for less calories than a king size candy bar!!
• Take a look at your current weight and consider how active you are during the day. Do you exercise daily or have a job where you burn a lot of calories? Be realistic on how many calories you need in a day. Crash diets may take off some pounds for that weekend get away. But they usually come right back with a few friends. There are some great APPS to help with figuring out your caloric needs. I personally like My Fitness Pal. 
• Eat a balanced diet with plenty if vegetables, some fruit and protein and don't forget whole grains and good fats.
• Lastly try to make dinner the last time you eat during the day. We can all fall off track with junk food while relaxing  in the evening. If you must eat at night make it some fresh sliced vegetables with hummus or a small dish of Greek yogurt.

Irish Stew

The Irish know what they're doing when it comes to stew. Try this classic one!

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat. 2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. 3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. 5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. 6. Remove bay leaf; add parsley.

Calories: 307

Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 55 mg

Sodium: 639 mg

Carbs: 39 g

Fiber: 9 g

Sugars: 10 g

Protein: 23 g

Frozen Yogurt Cupcakes

These strawberry-banana flavored frozen yogurt cupcakes are a perfect sweet treat and less than 100 calories each!

Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each
Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)
 Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.
6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):

Calories: 63

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 24 mg

Carbohydrate: 9 g

Fiber: 0 g

Sugar: 8 g

Protein: 7 g

Borscht

This delicious, jewel-toned veggie soup is packed with all sorts of good-for-you vitamins and minerals.

Total Time: 6 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, about 1¾ cups each
Ingredients:
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, chopped
1 medium green bell pepper, chopped
5 medium beets, peeled, cut into matchstick-sized pieces
1 clove garlic, finely chopped
2 Tbsp. tomato paste, no added sugar
16 cups low-sodium organic chicken (or vegetable) broth
1 head medium cabbage, chopped
2 medium potatoes, peeled, chopped
¼ cup fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
6 large hard-boiled eggs, chopped
12 Tbsp. nonfat plain Greek yogurt
Chopped fresh dill sprigs
Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion, carrot, bell pepper, and beets; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 1 minute. Remove from heat. Set aside.
4. Bring broth to a boil in large saucepot over medium-high heat. Reduce heat to medium-low.
5. Add cabbage and potatoes; gently boil for 2 to 3 minute.
6. Add onion mixture and lemon juice. Season with salt and pepper if desired. Gently boil for 15 minutes. Remove from heat. Refrigerate for 6 hours, or until cold.
7. Divide evenly between twelve serving bowls. Top each serving with half an egg, 1 Tbsp. yogurt, and a pinch of dill.

Calories: 177

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 94 mg

Sodium: 228 mg

Carbs: 21 g

Fiber: 4 g

Sugars: 8 g

Protein: 13 g

Gazpacho

Gazpacho is a refreshing cold soup that's made from a pureed mixture of tomatoes, bell peppers, onions, cucumbers, and breadcrumbs.

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings, about 1¼ cups each
Ingredients:
3 slices sourdough bread, toasted, diced
¼ cup water
1½ lbs. ripe tomatoes, quartered
1 medium green bell pepper, chopped
½ medium red onion, chopped
2 medium cucumbers, peeled, seeded, chopped
2 cloves garlic, chopped
2 Tbsp. red wine vinegar
3 Tbsp. extra-virgin olive oil
¼ tsp. sea salt
Chopped red onion (for garnish; optional)
Chopped fresh parsley sprigs (for garnish; optional)
Preparation:
1. Place bread and water in a medium bowl. Allow to soak for 10 minutes.
2. Place tomatoes, bell pepper, onion, cucumbers, garlic, vinegar, oil, salt, and soaked bread in blender in 2 batches, if necessary; cover. Blend until almost smooth.
3. Serve each portion garnished with onion and parsley if desired.

Tips: For a smoother texture, push gazpacho through a fine sieve with a wooden spoon.

Pumpkin Coconut Custards Step into fall with these pumpkin custards made with cinnamon, ginger, nutmeg, and a touch of coconut extract. Total Time: 1 hr. Prep Time: 10 min. Cooking Time: 50 min. Yield: 8 servings Ingredients: 1 tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. ground nutmeg ½ tsp. fine sea salt 4 large eggs, beaten ½ cup pure maple syrup (or raw honey) ½ tsp. pure coconut extract 1 (15-oz.) can pumpkin puree ¾ cup canned coconut milk ¾ cup unsweetened almond milk Preparation: 1. Preheat oven to 300° F. 2. Combine cinnamon, ginger, nutmeg, and salt in a small bowl; mix well. Set aside. 3. Combine eggs, maple syrup, and extract in a large bowl; whisk to blend. 4. Add spice mixture and pumpkin. 5. Gradually add coconut milk and almond milk; whisk to blend. 6. Pour mixture evenly into eight 6-oz. custard cups. Place cups in 13x9-inch baking pan; fill pan with 1-inch hot water. 7. Bake for 45 to 50 minutes, or until knife inserted in custard halfway between center and edge of ramekin comes out almost clean. Cool completely on wire rack. Refrigerate until ready to serve. Nutritional Information (per serving): Calories: 153 Fat: 7 g Saturated Fat: 5 g Cholesterol: 93 mg Sodium: 202 mg Carbohydrate: 19 g Fiber: 2 g Sugar: 14 g Protein: 5 g

Quinoa Stuffing

This simple stuffing is loaded with delicious vegetables and herbs.

Total Time: 42 min.
Prep Time: 10 min.
Cooking Time: 27 min.
Yield: 16 servings, about 2/3 cup each
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 medium celery stalks, chopped (about 4 cups)
2 medium green apples, with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts
Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
3. Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
4. Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
5. Add cranberries. Cover and let stand for 5 minutes.
6. Add cilantro and pine nuts; fluff with fork and serve.
Nutritional Information (per serving):

Calories: 156

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 196 mg

Carbohydrate: 22 g

Fiber: 3 g

Sugar: 6 g

Protein: 4

Orange Jicama Salad

Orange and jicama and crunch and brightness to this salad!

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
¼ cup 100% orange juice
2 Tbsp. fresh lime juice
2 Tbsp. red wine vinegar
2 tsp. extra-virgin olive oil
4 medium oranges, peeled, separated into sections
8 oz. jicama, peeled, cut into matchstick-sized pieces
4 cups chopped (or torn) romaine lettuce
4 cups chopped (or torn) red leaf lettuce
1 Tbsp. roasted pine nuts
Preparation:
1. Combine orange juice, lime juice, vinegar, and oil in a small bowl; whisk to blend.
2. Add oranges and jicama; mix well. Let sit, covered, for 30 minutes.
3. Combine romaine and red leaf lettuce in a large serving bowl; mix well.
4. Add orange mixture and pine nuts; toss gently to blend.
5. Divide evenly between four serving plates.

Nutritional Information (per serving):

Calories: 141

Fat: 4 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 17 mg

Carbohydrate: 26 g

Fiber: 8 g

Sugar: 16 g

Protein: 3 g

Zucchini Fries

This tasty side dish has flavor and crunch--and only 4 calories per serving!

Total Time: 29 min.
Prep Time: 15 min.
Cooking Time: 14 min.
Yield: 4 servings
Ingredients:
Nonstick cooking spray
¼ cup whole wheat flour
2 Tbsp. cornmeal
1 tsp. sea salt
½ tsp. ground black pepper
3 medium zucchini, cut into ½ x 3-inch sticks
2 large egg whites, lightly beaten
Preparation:
1. Preheat oven to 475° F.
2. Line baking sheet with foil; lightly coat with spray.
3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine.
4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mixture. Seal bag and shake to coat. Repeat with remaining zucchini.
5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.
Nutritional Information: (per serving)

Calories: 74

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 611 mg

Carbs: 13 g

Fiber: 3 g

Sugars: 4 g

Protein: 5 g

Fruit Salad with Apples and Strawberries

This light and refreshing salad makes a great work snack.

Total Time:10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
2 medium apples, cored, chopped
½ cup green grapes
1 cup halved strawberries
½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts


Preparation:
1. Combine apples, grapes, strawberries, and pineapple in a large bowl; mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.



Nutritional Information (per serving):

Calories: 162

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 3 mg

Sodium: 31 mg

Carbohydrate: 27 g

Fiber: 4 g

Sugar: 21 g

Protein: 4 g

Cranberry Chutney

This tart chutney is lower in sugar than most chutneys but still packs a flavorful punch.

Total Time: 55 min.
Prep Time: 10 min.
Cooking Time: 45 min.
Yield: 16 servings, 2 Tbsp. each
Ingredients:
½ cup water
½ medium red onion, sliced
2 Tbsp. pure maple syrup
1/3 cup apple cider vinegar
2 medium Granny Smith apples, peeled, chopped
1 thin slice fresh ginger, peeled, finely chopped
1 dash sea salt
1 dash ground mace
1 dash curry powder
¼ cup finely chopped orange peel
½ cup unsweetened dried cranberries
¼ cup currants
½ cup 100% orange juice
Preparation:
1. Bring water, onion, and maple syrup to a boil in medium saucepan over medium-high heat. Reduce heat to medium-low; cook, at a gentle boil, for 10 minutes.
2. Add vinegar, apples, ginger, salt, mace, curry, and orange peel; cook, at a gentle boil, for an additional 20 to 25 minutes.
3. Add cranberries, currants, and orange juice; cook for an additional 10 minutes. Remove from heat. Cool.
4. Serve over 2 Tbsp. over turkey or poultry.
Nutritional Information (per serving):

Calories: 41

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 19 mg

Carbohydrate: 10 g

Fiber: 1 g

Sugar: 8 g

Protein: 0 g

Burgers with Roasted Garlic and Rosemary

These burgers are packed with 33 grams of protein and are under 400 calories each!

Total Time: 1 hr. 17 min.
Prep Time: 10 min.
Cooking Time: 1 hr. 7 min.
Yield: 4 servings
Ingredients:
1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices
Preparation:
1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb.
Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

Strawberry Popeye Shakeology

Pack even more vitamin-rich vegetables into your diet by adding spinach to this Shakeology recipe. Trust us, it's delicious

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup unsweetened almond milk
2 Tbsp. fresh lime juice
1 scoop Strawberry Shakeology
1 cup fresh spinach, coarsely chopped
1 tsp. raw honey
1 cup ice
Preparation:
1. Place almond milk, lime juice, Shakeology, spinach, honey, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 205

Fat: 4 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 330 mg

Carbohydrate: 26 g

Fiber: 5 g

Sugar: 13 g

Protein: 18 g

P90X/P90X2 Portions (per serving)

½ carbohydrate/legume and tuber snack

½ protein

1 vegetable

Soba Salad with Asian Vegetables and Golden Tofu

Craving pasta? Try this dish of soba noodles and veggies.

Total Time: 48 min.
Prep Time: 15 min.
Cooking Time: 18 min.
Yield: 6 servings
Ingredients for Salad Dressing:
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. raw honey
2 Tbsp. 100% orange juice
3 Tbsp. rice wine vinegar
1-inch fresh ginger, peeled, finely chopped
1 Tbsp. sesame oil
Ingredients for Salad:
3 oz. dry soba noodles (or whole wheat spaghetti)
1 Tbsp. olive oil
1 lb. firm tofu, cut into bite-sized cubes
3 cups broccoli florets, steamed
1 cup frozen baby peas, cooked
1 (15-oz.) can baby corn, drained, chopped
1 (8-oz.) can sliced water chestnuts, drained
¼ cup sliced green onions
3 cups shredded red cabbage
Preparation for Salad Dressing:
1. Combine soy sauce, honey, orange juice, vinegar, ginger, and oil in a small bowl; whisk to blend. Set aside.
2. Heat oil in a medium nonstick skillet over medium heat.
3. Add tofu; cook, stirring frequently, for 5 minutes on each side, or until golden. Remove from heat.
4. Add tofu, broccoli, peas, corn, water chestnuts, cabbage, green onions, and dressing to noodles; toss gently to blend.
5. Divide evenly among six serving plates.
Nutritional Information (per serving):

Calories: 240

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 438 mg

Carbohydrate: 31 g

Fiber: 4 g

Sugar: 9 g

Protein: 13 g

Egg White Omelet with Mushrooms, Tomato, and Cheddar

Power-up your morning with this protein-packed egg white omelet!

Total Time: 14 min.
Prep Time: 5 min.
Cooking Time: 9 min.
Yield: 1 serving
Ingredients:
8 large egg whites (1 cup)
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish)
3 Tbsp. shredded cheddar cheese (¾ oz.)
Preparation:
1. Combine egg whites with pepper (if desired) in a small bowl; whisk to blend. Set aside.
2. Heat a small nonstick skillet, lightly coated with spray, over medium heat.
3. Add mushrooms, green onion, and tomato; cook for 4 to 5 minutes, or until soft. Remove from skillet.
4. Place eggs in skillet; cook over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half.
6. Garnish with green onion and tomato.
Nutritional Information: (per serving)

Calories: 253

Fat: 8 g

Saturated Fat: 5 g

Cholesterol: 22 mg

Sodium: 579 mg

Carbohydrate: 8 g

Fiber: 2 g

Sugar: 6 g

Protein: 36 g

Mexi-Cal Tacos

These versatile tacos are made with tofu, but feel free to swap in your favorite protein!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings
Ingredients:
2 Tbsp. nonfat plain yogurt
3 Tbsp. fresh lime juice, divided use
2 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
1 medium onion, chopped, divided use
1 medium jalapeño, seeds removed, chopped (optional)
2 Tbsp. olive oil
1 cup assorted vegetables (like sliced mushrooms, spinach, or marinated cactus)
1 (14-oz.) package firm tofu, crumbled
3 cloves garlic, crushed
1 tsp. chili powder (or chipotle seasoning, habañero seasoning, or cumin)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded romaine lettuce
Fresh cilantro leaves (for garnish; optional)
4 lime wedges (for garnish; optional)
Preparation:
1. Combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
2. Combine tomato, ¼ onion, jalapeño (if desired), and remaining 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add remaining ¾ onion; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add vegetables; cook, stirring frequently, for 4 to 5 minutes or until crisp.
6. Add tofu, garlic, and chili powder; cook, stirring frequently, for 3 to 4 minutes, or until tofu is lightly browned and vegetables are tender-crisp.
7. Add remaining 1 Tbsp. lime juice; reduce heat to medium-low and bring to a gentle boil. Remove from heat.
8. Top tortillas evenly with lettuce and tofu mixture.
9. Drizzle with yogurt sauce; garnish with cilantro leaves and lime wedge. Serve with tomato salsa.

Nutritional Information (per serving):

Calories: 271

Fat: 13 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 234 mg

Carbohydrate: 26 g

Fiber: 3 g

Sugar: 5 g

Protein: 13 g

Brown Rice with Garlic and Sun-Dried Tomatoes

Fresh vegetables add color and flavor to this simple side.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ¾ cup each
Ingredients:
4 cups cooked brown rice
1 medium yellow bell pepper, chopped
3 garlic cloves, finely chopped
1 cup sliced sun-dried tomatoes, finely chopped, reconstituted in hot water for 10 minutes, drained
1 cup fresh basil leaves, chopped
1 (14-oz.) can artichoke hearts, packed in water, drained, rinsed
½ cup pine nuts
1 Tbsp. extra-virgin olive oil
2 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 cups mixed salad greens
1 Tbsp. grated Parmesan cheese
5 medium black olives, chopped (for garnish; optional)
Preparation:
1. Combine rice, bell pepper, garlic, sun-dried tomatoes, basil, artichoke hearts, and pine nuts in a large bowl; mix well.
2. Drizzle with oil and vinegar; toss gently to blend.
3. Season with salt and pepper if desired.
4. Arrange greens on a large platter. Top with rice mixture, cheese, and olives (if desired).
Nutritional Information (per serving):

Calories: 229

Fat: 9 g

Saturated Fat: 1 g

Cholesterol: 1 mg

Sodium: 206 mg

Carbohydrate: 33 g

Fiber: 5 g

Sugar: 4 g

Protein: 6 g

Crispy Oven-Baked Chicken

Forget fried chicken! Try this oven-baked version instead.

Total Time: 1 hr. 2 min.
Prep Time: 10 min.
Cooking Time: 22 min.
Yield: 8 servings
Ingredients:
3 Tbsp. hot pepper sauce (like Tabasco)
1 Tbsp. Worcestershire sauce
2 large eggs
8 (5-oz.) raw chicken breasts, boneless, skinless
Nonstick cooking spray
2 cups whole-wheat Panko bread crumbs (Japanese-style bread crumbs)
½ tsp. ground black pepper
Preparation:
1. Combine hot sauce, Worcestershire sauce, and eggs in a shallow dish; mix well.
2. Add chicken; soak, turning once, for 30 minutes.
3. Preheat oven to 425° F.
4. Line baking sheet with foil; lightly coat with spray.
5. Combine bread crumbs and pepper in a large resealable plastic bag; shake to combine. Set aside.
6. Working with one piece at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
7. Place chicken on prepared baking sheet. Bake for 18 to 22 minutes, turning after 10 minutes; or until no longer pink in the middle and golden brown.

Yogurt with Granola and Fruit

Sweeten plain yogurt naturally with applesauce and fruit, add granola for crunch, and you have a perfect breakfast or snack!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 2 servings
Ingredients:
2 cups nonfat plain yogurt
2 Tbsp. unsweetened applesauce
½ cup unsweetened bran cereal
1/3 cup fresh blueberries
1/3 cup fresh raspberries
Preparation:
1. Combine yogurt and applesauce in a medium bowl; mix well.
2. Divide evenly among two medium serving bowls; top evenly with cereal, blueberries, and raspberries.
3. Serve immediately.
Nutritional Information (per serving):

Calories: 181

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 161 mg

Carbohydrate: 35 g

Fiber: 7 g

Sugar: 18 g

Protein: 15 g

Peaches and Creme Shakeology

Peaches are the star in this delicious smoothie, packing it full of vitamin C and potassium.

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
2/3 cup water
1 Tbsp. fresh lemon juice
1 scoop Vanilla Shakeology
½ cup sliced frozen peaches
1 cup ice
Preparation:
1. Place water, lemon juice, Shakeology, peaches, and ice in blender; cover. Blend until smooth.
Nutritional Information (per serving):

Calories: 163

Fat: 2 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 211 mg

Carbohydrate: 22 g

Fiber: 5 g

Sugar: 14 g

Protein: 17 g

Pumpkin Pie Shakeology

There is a full serving of yummy pumpkin in this pie-flavored smoothie. Pumpkin is an excellent source of vitamin A, which is important for healthy teeth and vision.

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
¼ cup water
¾ cup unsweetened vanilla almond milk
1 scoop Vanilla Shakeology
½ cup canned pumpkin puree
1 tsp. pure maple syrup (or raw honey)
1 Tbsp. coarsely chopped raw pecans
1 tsp. pumpkin pie spice
1 cup ice
Preparation:
1. Place water, almond milk, Shakeology, pumpkin puree, maple syrup, pecans, pumpkin pie spice, and ice in blender; cover. Blend until smooth.
Nutritional Information (per serving):

Calories: 271

Fat: 10 g

Saturated Fat: 1 g

Cholesterol: 5 mg

Sodium: 349 mg

Carbohydrate: 31 g

Fiber: 10 g

Sugar: 15 g

Protein: 19 g

P90X/P90X2 Portions (per serving)

1 single snack

1 vegetable

½ protein

½ fat

Watermelon Breeze Shakeology

This is a perfect summer smoothie. Refreshing watermelon is an excellent source of lycopene and vitamin C.

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup cubed watermelon
1 cup unsweetened almond milk
1 scoop Vanilla Shakeology
2 fresh basil leaves, chopped
1 cup ice
Preparation:
1. Place watermelon, almond milk, Shakeology, basil, and ice in blender; cover. Blend until smooth.
Nutritional Information (per serving):

Calories: 216

Fat: 5 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 389 mg

Carbohydrate: 28 g

Fiber: 5 g

Sugar: 16 g

Protein: 18 g

Sweet Potato Salad

This salad is topped with hearty sweet potatoes--a superfood that is high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings
Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, chopped
½ medium red bell pepper, chopped
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.
Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g

Apple Crisp
This savory dessert features the rich flavor of baked apples, walnuts, oats, and a touch of maple syrup.

Total Time: 1 hr. 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings
Ingredients:
4 cups peeled, sliced apples
2 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats
¼ cup finely chopped raw walnuts
Preparation
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Nutritional Information (per serving):

Calories: 168

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 2 mg

Carbohydrate: 29 g

Fiber: 3 g

Sugar: 17 g

Protein: 3 g

Bell Pepper and Cabbage Slaw

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
2. Season with salt and pepper if desired.
3. Cover and refrigerate for 1 hour before serving.
Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g

Choc-Orange Shakeology Recipe 1 serving of Chocolate Shakeology ½ cup orange juice ½ cup water Calories: 196 Protein: 18 g Carbs: 30 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Chicken & Veggie Fajitas

Ingredients
1 tsp. chili powder
1 Dash sea salt
1/4 tsp. cumin
1/2 tsp. garlic powder
2 tsp. olive oil, divided use
4 4 oz. raw chicken breasts, boneless and skinless, cut into 1/4 in strips
1/2 medium green bell pepper, cut into thin strips
1/2 medium red bell pepper, cut into thin strips
1/2 medium yellow bell pepper, cut into thin strips
1/2 red onion, thinly sliced
1 yellow(or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6 in) whole wheat(or corn) tortillas, warm
1/2 cup fresh tomato salsa(pico de gallo)
Lime wedges(optional garnish)
Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and <i>1 tsp.</i> oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining <i>1 tsp .</i> oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutritional Information (per serving):

Calories: 326

Fat: 9 g

Saturated Fat: 2 g

Cholesterol: 73 mg

Sodium: 722 mg

Carbohydrate: 32 g

Fiber: 3 g

Sugar: 3 g

Protein: 28 g