Chocolate Covered Banana Oatmeal

I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as amazing as it is by itself, it's not a completely nutritionally balanced meal. Plus- ok...I can admit that it can get a little boring. BUT! This recipe is absolutely delicious and tastes like dessert! 

Ingredients:
1/3 c oats
2/3 cup water
1/2 banana, mashed
2 tsp Walnuts
1/4 tsp cinnamon
1/2 scoop Vanilla Protein Powder
1 scoop Chocolate Protein Powder or Shakeology
1 tsp flaxseed oil

How to Prepare
Mix oats and water in microwave-safe bowl and microwave for approximately 90 seconds, or until oatmeal is fully cooked.
Add mashed banana, walnuts and cinnamon. Mix with spoon until well blended. 
Add cinnamon and protein powder. Mix well with spoon until smooth. 
Just before eating, drizzle the flaxseed oil on top (you want to do this right before you eat, as heating the flaxseed oil would destroy the efficacy). 
Eat up and ENJOY! 

Meal Planning

I hope everyone is having a great week!  It's the middle of May and Spring has definitely sprung. The sun is shining the birds are chirping and the best part of all is that the grass is GREEN!!!   Today when I woke up and saw the sun shining and the green grass it reminded me that Spring is here!  I'm so thankful for the sun to cheer up my mood and brighten my day!  I'm starting of the month on a great foot! 

One of the ways that I always start my weeks out right is by planning out my meals for the week.
I take time every Sunday to sit down with my word document table (meal plan), my own website of recipes, and my grocery list and devise my plan for the week.  I do this on Sunday mornings before the hubby wakes up.  It's my uninterrupted time to myself to get my thoughts in order and set our family up for a health week!

Some of you may not know but I had to have stitches a few weeks which has limited my exercise over the next few weeks.  The good news is that 80% of your fitness goals are achieved by the foods that you eat.  So just because I cannot exercise  as much or as hard,doesn't mean I still can't stay on track.  I tell you this because maybe you are struggling with an injury or maybe you haven't worked out in so long that you feel like you are beyond the point of even knowing where to start with exercise.  The first step you can take is focusing on your diet and nutrition.  This will get you on the right path, losing weight, gaining energy so that you can start your exercise plan!!!    I will teach you how to make your diet and nutrition a lifestyle and not a crash diet.  Help you to plan out your meals and lose weight so that you can add in exercise!! 

Ok, so back to meal planning!
I sit down with my blank meal plan (below) and fill in the spaces.

I am a creature of habit and I love my toast, yogurt and raspberries for breakfast so I tend to eat the same breakfast everyday.  For my morning snack I tend to always have an apple and 1 tsp of peanut butter.  The apple is your complex carb from fruit or veggie and your pb are a source of protein and a good fat.  This is considered a complete meal when you have your complex carb and your protein at each meal.

Lunch for me varies based on the activities and responsibilities I have that day.  When I'm busy and on the go I grab a Shakeology because it's easy, it tastes good and its portable.  Plus it keeps me full for 3 hours and it is equivalent to 6 salads in one meal.  It fits into my clean lifestyle and we all need something super healthy and clean in our day!!!  I can honestly say that I was skeptical of shakes before I started with Beachbody.  Now, I am a true believer.  Why?  Just for the sheer fact of the energy level I have now, the fact that it has things in it that I wouldn't typically get from the foods that I eat.  It has boosted my immune system and has kept me healthy through the flu season and more!!! 

My afternoon snack is usually 2 cups of raw veggies such as carrots, cucumbers, peppers and tomatoes and 2 tbsp of hummus.  Hummus is a great source of protein as well!!!

Dinner is usually something easy on the days that I work. Its always ground turkey with either a side salad or a frozen veggie mix. You have the meal plan on the side of the fridge, you read the plan the food is there so you are good to go!!!
This takes the guess work out and the ability to throw your hands up and head out to a restaurant for dinner! 

http://caitstrayhorn.blogspot.ca/2014/02/turkey-meat-loaf-muffins.html

Then, my evening snack if I need one is usually 1/2 cup of plain greek yogurt, 1/2 cup strawberries, a drizzle of honey and my hubby adds few slivered almonds for him.  That takes the edge right off of my evening hunger! But when I want something that 'feels' like a cheat I have cookie dough greek yogurt!!

Then always remember to drink 1/2 your body weight in ounces each day of water!! This helps to keep you full, hydrated, clear mind and a healthy body!  Water plays such an important part in our daily functioning.  A lot of times our bodies think they are hungry but instead we are just thirsty.  Drink a glass of water, wait 30 minutes if you are still hungry then choose a healthy option.

Here is my meal plans.  You can see exactly what I eat.  Everything can be found on my blog under eat clean recipes. 

Then after I finish my meal plan I sent my hubby to the grocery store to pick up what we needed!
In the evening we spent some time cutting up veggies, portioning out the food and grilling some chicken/turkey for wraps and salads. We as a family are ready to take on the week with a confident mind about our food choices.  It takes a few weeks to get a system in place but now that we are doing it we don't give it a second thought.  

If you dont know where to start, take a look at the meal plans and healthy snack ideas.

Have a wonderful day!!!
xoox Cait

Apple Nachos

Looking for that crunch but want to keep it healthy and low calorie. This is a amazing treat!!

Apple Nachos

Ingredients

• apples
• fresh lemon juice
• almond butter
• dark chocolate chips
• unsweetened shredded coconut
• sliced almonds

Instructions

1. slice apples and toss with the lemon juice in a large bowl
2. arrange the apples in a plate and drizzle with almond butter. You can use a pastry/piping bag or a ziploc bag to drizzle the almond butter.
3. sprinkle with shredded coconut, chocolate chips and sliced almonds

25 reasons why women should weight train

For years I thought I was doing what I should be doing. When I was going to the gym, the first thing I would go to is the elliptical or the treadmills. I would stay on those 2 machines for a hour. Or I would only do the cardio DVDs and skip weight training days. I bet you are reading this, thinking, "Yeah that's what I do".

All Cardio.. No definition 

I thought for my best weight loss results, cadio was the way to go. To get my heart rate up and have a major sweet session. I didn't want to bulk up and look like the women who compete. I really thought by lifting for 30 minutes, 5-10 lbs, I was going to be the size John Cena in a skirt. Little did I know, I WASN'T GOING TO LOOK LIKE THAT!!

Like I said, I totally skipped the weight training DVDS with Turbo Jam and Turbo Fire. Last summer I JUMPED online the day they released T25. Upper Fix wasn't until the 5th week, but it happened to be my favoriteworkout! I was losing the belly and love handles with the cardio, but my shoulders and arms where really starting to form. Not only did I see it, but friends and family noticed. 

Insanity was next. No weights. Just good ol body weight and mother nature. So many push-ups and planks. The 21 day fix, same thing!! The weight was coming and staying off, but my body had transformed!! I am continuing the weights and push ups with p90x3. I now love wearing tank tops!

By adding in a Total Body work out complete with cardio and weight training, portion control and clean eating you will start seeing the results you have always wanted. Don't count on the scale. Take pictures and track inches.

Stop JUST the cardio. Start lifting. And if you weight train now, woo hoo!! You probably get what I mean with a total transformation.

So why should I strength train?

     1.      You’ll burn more body fat, and boost metabolism.

          2.      You’ll enjoy a leaner, more defined look.

3. You’ll have stronger bones, and reduce your risk of osteoporosis.

           4.   You’ll burn more calories.

5. You’ll lower LDL (“bad”) cholesterol levels, and increase HDL (“good”) cholesterol levels.
6. You’ll become stronger, and have better endurance.
7. You’ll lose belly fat, because your body will actually store less fat (especially in the mid-section).
8. You’ll have higher self-esteem, and feel empowered.
9. You’ll reduce your risk of injury.
10. You’ll have stronger joints.
11. You’ll have a better feeling of overall well-being.
12. You’ll perform better during any workout.
13. You’ll reduce back pain.
14. You’ll reduce your risk of heart disease.
15. You’ll lower your blood pressure.
16. You’ll reduce your risk of diabetes.
17. You’ll feel happier, and feel more confident.
18. You’ll improve balance, and coordination.
19. You’ll lose body fat.
20. You’ll have more energy.
21. You’ll slim down.
22. You’ll improve your posture.
23. You’ll lower your risk of breast cancer.
24. You’ll reduce PMS symptoms.
25. You’ll boost your immune system, and catch fewer colds.

Adding strength training routines to your weight loss program as a part of a varied fitness regimen can provide you all of the benefits listed above, and more!

This picture was taken several months after the one above. I weigh more in the shorts then the dress. The last pic I have a flat belly and no love handles. 

                                               A little something to get you started

    

Sweet Potato Egg Bake

What a yummy breakfast today!! And 21 day fix approved!!

1 red

 1 green

 1 yellow 

steam diced sweet potatoes and add to bottom of baking dish. Dice fav veggies. I used mushrooms, tomato, onion, bell pepper. Mix with garlic powder and cilantro. Top with 2 lightly beaten eggs. Bake for 30 min on 375. I put mine under broiler for a few min too at end. season with salt/pepper and maybe your fav hot sauce. :)

Pizza And Cheesecake!

Mmmmm Lunch and desert!!!

Lunch was a winner!

2 corn tortillas

2 Tbsp of tomato sauce

1/2 Blue container of shredded mozzarella

3 slices of Ham chopped up

half of a purple container of chopped pineapple.

Then for dessert,

 1/2 a red container of low-fat Ricotta mixed with a splash of vanilla extract & a bit of Stevia

 with 1/2 a purple container of frozen cherries heated & poured on top

It's like crustless cheesecake! So good & really filling. 

Totals: 1 yellow, 1 red, 1 blue, 1 purple. (+ 2tbsp of a green, so I will skimp slightly tonight on my green container.)

Chicken Salad

Perfect lunch for a picnic with your sweetie this summer

INGREDIENTS:
Salad-
2 red containers of cooked chicken breast, chopped
2 purple containers of red grapes, chopped
16 whole, raw cashews, chopped
Dried or fresh Thyme to taste

Dressing-
1/2 red container low fat plain Greek yogurt 
1/2 red container low fat cottage cheese

Mix all of the salad ingredients in a bowl. Blend the dressing ingredients together (I used a bullet blender) to mix well & lose the curds from the cottage cheese. Fold the dressing into the salad & season with salt to taste.

This recipe serves 2 - so dish out half of the bowl & enjoy! It would be delish in 1/2 of a whole wheat pita if you have a yellow container to spare. 

Now taking applications for my next Challenge Group

Banana Oatmeal Cookies

Makes 8 Servings, 2 cookies each
One serving = One Yellow 21 Day Fix Container

Nonstick cooking spray 

1 Cup       Old fashioned rolled oats

2 tsp         Ground cinnamon
1/4 tsp      Sea salt 
2              Ripe Medium Bananas (mashed)
1/4 Cup    Golden Raisins
1/4 Cup    Chopped Raw Walnuts

1. Preheat oven to 350 F
2. Lightly coat baking sheet with spray. Set aside
3. Combine oats, cinnamon, and salt in a medium bowl; mix well.
4. Add bananas, raisins and walnuts; mix well
5. Drop  heaping Tbsp size of mixture onto prepared baking sheet; flatten cookies with a spatula 
6. Bake for 14-15 min or until firm

These are something that my family just loves and eats up almost faster then I can make them!

Ready to join my next 21 day fix group?
Fill out the application here

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Cauliflower Crust Pizza

If you are on 21 Day Fix you will need:

1 green container of shredded cauliflower

1/2 green container of tomatoes

1/2 green container of spinach

1/4 red container 1/2 egg

1/4 red container 1 piece of turkey bacon

1 blue of mozzarella cheese

21 Day Fix all seasoning mix

oregano

• Preheat oven to 450
• Shredded enough cauliflower to fit into a green container, this was roughly 1/4 of a cauliflower head.Transferre it into a bowl and microwaved it for 3 minutes to get them nice and tender.Put it aside and let it cool.Once cooled, ring some of the water out. 
• While cauliflower is cooling, blend up the tomatoes, a basil leaf or two, 1 -2 tablespoons of water, and the 21 Day Fix all seasoning mix. Once its nice and blended, poure it into a small pot and brought it to a boil. Turn it down to a simmer and added a pinch of stevia to help reduce the sourness tomatoes have when they are being cooked. Add oregano to pot and let simmer for 20-30 min 
• Once you started the tomato sauce, mix 1 egg really good. You are only going to use half of the egg. Pour half of the mixed egg into the bowl of shredded cooled down cauliflower. Mix them all together. Once cooked the cauliflower gives of a little bit of a sweetness. If you do not like that, I would suggest you add some seasoning here. Sprayed a cooking sheet with cooking oil and made a round shape with the cauliflower egg mixture. I’ve heard that people will also put cheese in the cauliflower but I didn’t want to sacrifice any of my topping cheese so I didn’t add any in. After you oven heats to 450 put the sucker in!
• Bake crust for 10 min, flip and cook for 10 more minutes.
• After the full 20 minutes of baking in the oven, pile on the toppings!
• Put it back in the oven for 5 minutes at the same temp. 
  

Broccoli and Cheese Stuffed Chicken

INGREDIENTS

1 Chicken Breast (1 red )

Cheddar Cheese (1 blue)

Broccoli (1 green)

Salt

Pepper

Onion Powder

Garlic Powder

Cayenne Pepper

Paprika

Preheat your over to 350 F. 

Chop the broccoli up in to little pieces and put them aside.

 Take a chicken breast and butterfly it.

Placed saran wrap on top of it and started to hit it with a mallet to get the chicken thinner and the same width all over for even cooking .Put all the seasonings.

 Add a layer of cheese (if you are doing 21 Day Fix, save some of the cheese for the top) and then a layer of broccoli . Make sure you don’t put too much or else you wont be able to roll it up! Start on one side and rolled the chicken breast in, tuck any sides . Once its rolled up,  turn it upside down so the part where the chicken ended wont open up.

 Put more seasoning  on the top. If you are using an oven, I would also rub olive oil all over this at this point too.

Bake it in the oven for 25-35 minutes. Once the chicken is cooked,  take them out, add more cheese, and broil for 2-5 minutes until the cheese on top is nice and bubbly!
Serve with a salad.

Xoox

Cait

Egg Fried Rice

Mac and Cheese

Spicy Seafood and Veggie Quinoa

Tilapia Ceviche

Chili

1. Put a lot of tomatoes and just a little bit of onion in to the green container. Then put them in a blender to puree.

2. In a pot, pour in all the tomato and onion puree and bring to a boil. When it starts boiling,  turn it down to medium.

3. Add the ground turkey and kidney beans.

4. Next add LOTS of chili powder. Then  add a good amount of paprika and cumin, onion powder, garlic powder, and black pepper. 

5. After the turkey is cooked, place everything in a bowl and add the cheese.

Coconut Curry Tilapia, Spinach and Couscous

Can you have too much natural sugar in one day?

Can you have to much natural sugar in a day? Can it affect my weight loss?

I was talking to one of my challengers last week and we were discussing why she was stuck at a weight loss plateau. I was just asking her questions and trouble shooting what the issue could be.  One of the things that I know really affected me personally was the amount of sugar that I took in on a regular basis.  I was eating clean, following the proper portion sizes and not really having any cheat meals but I wasn't budging on the weight loss.  So I decided to start tracking my food with myfitnesspal to see where I was going wrong.  It was apparent after just a few days that I was getting way to much sugar each day from natural sources.  For instance, I would have a full banana in my shake, have a cheese stick and 20 grapes for a snack and then carrots and hummus as a snack.  From a general perspective that looks perfect, clean and healthy.  In reality I was taking in to much natural fructose and I was stalling out my progress.  It wasn't until  I started tweaking my daily sugar intake that things started to change.

So I am going to give you a glimpse into my own head and how I tweaked my plan.
When you are trying to lose those last few pounds or even want to break a plateau your food consumption makes a difference.

When planning out my meals I never put grapes, mangoes and bananas in the same day.  I always space them out.

Always measure your grapes.  It's super easy to grab a few handfuls here and there but with 23 grams of sugar per serving that adds up quickly.  I measure my grapes, put in a baggie and eat what is in there!

For bananas, I very rarely eat a full banana any more. I put a 1/2 banana in my shake most days unless I am going to be eating grapes then I leave out the banana.

For fruits you always want to measure them out.  I do two cupped handfuls or 1 cup of fruit per serving.  I actually only do 1/2 cup blueberries in my morning oatmeal.

I keep my fruits to 2 servings per day with the max being 3.  If I do 3 then at least two have to be berries.  Right now apples are the easiest snack for my hubby and I. A lot of times I  set hubby to work with apple and 14 raw unsalted almonds as his am snack!

Carrots- I don't even eat carrots as a veggie anymore.  I try to stick with cucumbers, celery, peppers, cherry tomatoes, and broccoli. This also keeps that sugar in check.  Carrots are the highest sugar veggie!!  Which makes sense why I wasn't losing weight. They have that hint of sweetness and I would take down a mini bag at a time.  AGAIN, thinking I was doing a good job by making healthy choices but in reality I was just killing the sugar level!!!  I know, it seems crazy but track it you will be amazed!

So the one thing I noticed when I started to pay attention is that there are a lot of places that sugar is hidden.  You have to read your labels on everything.  You would be so surprised at the random places and names for sugar.  One question I was asked is what type of sugars do you use.
I actually only use honey and maybe agave nectar but not very often.

I didn't start out this way.  I used to put 3 tbsp of sugar in my coffee followed by creamer.  I never thought I would be able to drink my tea and coffee black.  But I kept cutting back and then one day I thought, HECK if this is stopping me from losing weight then I'm cutting out the sugar.  Guess what, it helps and I will never go back!  I can sniff out sugar in an instant.  Plus now that I don't eat it, my body doesn't always react well when I eat sugar.

If you need a sugar substitute then go with raw honey, raw maple syrup, agave nectar!  Try to stay away from everything else.  It will make a difference for sure.

Also, when I did start cutting back the sugar I started craving it quite a bit!!!  It took 1 week before the sugar cravings were completely gone.  Now I can say confidently that I don't need something sweet after dinner. In the past I had to hav a sweet following dinner.  I can bypass cake and cookies and know that I want to reach my goal weight more than I want the cookie.  But don't get me wrong. I love sweets, I enjoy every minute of them and I do let myself have something if I really want it.  But it's all in moderation and I only do a cheat meal once a week!!!

This is by far the easiest and the most satisfying sweet snack for those cravings as well.  My hubby thoroughly enjoy this snack as well!!

If you want more tips like this, customized meal plans, fitness support, recipes and tips then ask me about my next challenge/support group and how you can get the support you need to make this a lifestyle change vs a crash diet!!!!

Shakeology Cleanse

Shakeology Cleanse Explained

Want to lose 3-10 lbs in 3 days and cleanse your body of preservatives? You HAVE to try this cleanse :)

What is the Shakeology Cleanse and What makes it different from other cleanses?!?

  

What makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true "cleanse". The Shakeology Cleanse is a calorie restricted, nutrient rich cleanse. You won't be a zombie or feel like you are starving your body of vital nutrients, because you aren't!

The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed.

These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3lbs to 10lbs in just 3 days!!).

The Benefits of the Shakeology 3-Day-Cleanse:

• Rid your body of fat
• Detoxify your body
• Jump start your weight loss and fitness routine
• Body rejuvenation

The Shakeology 3-Day Cleanse is a "performance" cleanse. It is designed to be done along with a workout or fitness program. It's best to schedule during your recovery weeks if you are doing an intense program like P90X or INSANITY. It is also a GREAT way to jump-start ANY fitness routine and weight loss by doing the cleanse the week before you begin and getting your body healthy! 

Here is how it works and how to follow:

Reasons why you might not lose weight:

First, most people WILL lose some weight but weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from this cleanse. If you've been eating clean then there are less toxins and food left in your system to be rid of. While you may not lose much weight while doing the cleanse, your body will be ready to lose once you have finished and continue your fitness program.

Second, restricting calories can be stressful. Stress in the body releases the hormone cortisol and inhibits you from losing weight. This is the reason why you don't do the Shakeology Cleanse no longer than 3 days.

Frequently Asked Questions:

How many calories per day?
800 - 1,100 per day

How often can I do the Shakeology Cleanse?
Ideally you should do it once per quarter (every 3 months)
When you start a new workout program
When you feel you need help breaking through a weight-loss plateau

Should I/Can I still do my workout during the Cleanse?
Depends on the individual
You will have less energy, so consider doing it during your 'recovery' week
Don't do it in the middle of P90X or INSANITY

Can I do a 1-day or 2-day Cleanse?

Yes, some people see results in 1 or 2 days!
It is NOT recommended doing the Cleanse for longer than 3 days!

Should I/Can I take other Beachbody supplements during the Cleanse?

Not the Beachbody Results and Recovery drink, it has too much sugar
All other Beachbody supplements are fine but not necessary

Email me and we can send a Shakeolohy Cleanse your way $50 plus S&H