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.)

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.

1500-1800 calorie meal plan

Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day?
 I have created a meal plan for the week that is based off of 1500-1800 calories to get you moving in the right
 direction. Weight loss is not impossible but, many of us have no idea where to start or what 1500 calories looks
like!!

Start here by clicking on the Calorie Calculator to figure out how many calories you should consume in a day to
 promote healthy weight loss.



Monday:
Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit.

Snack: 1 scoop vanilla whey protein powder w/water and 1 apple.

Lunch: Blue Cheese Spinach Salad: 1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp
blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil
and 1 tbsp balsamic vinegar.

Snack: 1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash
 of cinnamon.

Dinner: 4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch)
 plus a dash of cinnamon.

Calories: 1,571
Protein: 139 g
Carbs: 128 g
Fat: 60 g






Tuesday:

Breakfast: Egg n cheese muffin: 4 egg whites, 1 slice
cheddar cheese, 1 low calorie whole grain english
 muffin.

Snack: 1 cup plain nonfat Greek Yogurt with 1 cup
 grapes.

Lunch: 3 oz leftover grilled chicken, 3 oz leftover
sweet potato, 1 cup steamed broccoli and 1 cup
strawberries.

Snack: Chocolate Almond protein Shake: blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp
almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips.

Dinner: 3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and
 cucumber sauce. (sauce: combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice,
1 tsp minced garlic, dash of dill, sea salt and pepper)
Calories: 1540
Protein: 148 g
Carbs: 156 g
Fat: 38 g

Wednesday

Breakfast: Chcolate PB Banana Shake: Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with
1 tbsp carob chips and ½ cup skim milk ice and water.

Snack: 1 cup low fat cottage cheese and 1 cup sliced pineapple.

Lunch: Turkey Burger: 4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers,
thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks.

Snack: PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries.

Dinner: 7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus
 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli.

Calories 1,650
Protein: 159 g
Carbs: 169g
Fat: 40g

Thursday:

Breakfast: Cranberry Breakfast mug
(From Oxygen Magazine)
3 egg whites, 2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ oat flour
2 tbsp almond meal
¼ tsp baking powder
dash of sea salt
1 tbsp dried cranberries
1 tsp maple syrup
Beat egg whites in small bowl, add almond milk, vanilla,
 and almond extracts and stir.
Combine oat flour, almond meal, baking powder and salt
 in a large bowl.
Add wet ingredients to dry ingredients and combine
 until smooth. Add in cranberries.
Pour in a large coffee mug. Microwave for 2 minutes
 and 20 seconds or until knife inserted in the center
 comes out clean. Drizzle with maple syrup and serve.

Snack: 1 can tuna plus ¼ c diced avocado and sea salt
 with pepper to taste and 2 brown rice cakes.

Lunch: 3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot,
 1 tbsp olive oil and 1 tbsp balsamic vinegar.

Snack: 1 cup plain nonfat greek yogurt and 1 pear.

Dinner: 6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus.

Calories: 1705
Protein: 145 g
Carbs: 160 g
Fat: 54 g

Friday:

Breakfast: 4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt
 with 1 tbsp raisins.

Snack: 1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw).

Lunch: 3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion,
 1 slice tomato, 1 slice swiss cheese.
Snack: 1 cup low fat cottage cheese and 1 orange.

Dinner: 6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2
cups steamed spinach.

Calories: 1,603
Protein: 146 g
Carbs: 171 g
Fats: 39 g



Saturday

Breakfast: Veggie Omelet: 1 egg, 2 egg whites, ¼ cup
 sliced mushrooms, ¼ cup diced tomato, ½ cup
chopped yellow onion, 1 cup spinach, 1 slice whole
 grain toast.

Snack: 2 brown rice cakes 1 cup low fat cottage
cheese, 2 tbsp all natural peanut butter.

Lunch: 3 oz leftover tilapia, juice of ½ lemon,
 1 cup steamed broccoli, 1 ½ cups cooked brown
 rice and save half for dinner and 1 tbsp olive oil.

Snack: 1 scoop shakeology w/water and 1 apple.

Dinner: Chicken Stir Fry: 3 oz chicken, ½ c each
 sliced bell pepper, chopped onion, bok choy and
snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover
 brown rice ¾ tbsp rice vinegar.

Calories: 1,782
Protein: 150 g
Carbs: 178 g
Fat: 55 g

Sunday

Breakfast: Quinoa Parfait: layer ¾ c cooked quinoa, 1 cup plain nonfat greek yogurt, 2 tbsp blueberries,
 ¼ c sliced strawberries, 2 tbsp raspberries, 2 tbsp chopped walnuts.

Snack: 1 cup plain nonfat greek yogurt and 1 apple.

 Lunch: Scrambled egg white pizza
3 egg whites
1 small whole wheat tortilla
1 tsp garlic finely chopped
2 slices tomato
2 tbsp fresh basil, chopped
dash of sea salt and pepper
½ cup shredded skim mozzarella cheese
1 tbsp grated parmesan cheese

Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan. season with salt and
 pepper. Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg
whites over garlic and distribute evenly. Top with basil, tomatoes and cheese. Bake 6 to 8 minutes until cheese
 is melted. Broil for 1 minute, remove and let stand for 1 minute before slicing!

Snack: strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup
 water and ice.

Dinner: 6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt
 and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.

Clean Eating Tips That Worked for ME

First and foremost, if you do not own a copt of "Eat Clean Recharged" by Tosca Reno go out and get your copy now.  It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.  There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!

Portion sizes- Tosca's strategy does not count calories or points.  Instead you are guided by simply following correct portion sizes and pairing the correct foods together.  So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food.  A serving of protein is the palm of your hand.  A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.

If you follow the correct portion sizes you will stay on track and are less likely to over indulge.  I literally measure out my blueberries in the morning for my oatmeal by scooping out 2 hanfuls and tossing into the oatmeal.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast.  Lemon water is a natural detox and it also jump starts your metabolism in the am.  I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water.  Then, I do not allow myself to eat breakfast until the entire glass of water is gone. 

Tip:  Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

 Get a lunch tote- 31 sells these great lunch totes that are perfect for packing healthy snacks and meals.  On Sunday I always sit down and plan out my meals for the week.  I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week.  I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies.  Then, if I am out doing errands I always pack a snack and even an extra one!  I always throw in my shaker cup and shakeology because you can always find water somewhere!  The, I am never stranded and starving!  I will never let myself get to the ravenous stage where I eat everything in sight!  This has been my saving grace when there were no healthy alternatives at a funtion as well.

Carry a refillable bottle with water everywhere you go.  You can add lime, lemon, cucumber and strawberries to your water to give it flavor.  NO SODA OR JUICE!  I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice!  Just WATER!
 
Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening!

Are you the type of person that needs something sweet after dinner?  I always grew up needing to have dessert following my meal.  For dinner I will cut up a bowel of fruit and leave it on the table for something sweet after dinner for the rest of the family.  I usually don’t eat it unless I can’t resist.

 Buy in bulk, I go to McGinnis and sisters and buy their 10lb bag of chicken and cut it up into palm size pieces and freeze.  It is better to buy fresh produce than frozen.  Especially in chicken they infuse it with salt water as a preservative.  So instead, buy the 10lbs bags when they are on sale and then portion out palm size pieces for your entire family freeze and voila you have no additives chicken for later!

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day.  That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.
 
Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb ect.  So if you don't like banana's replace them with an apple.  If you don't like almonds replace with all natural pb!

BODY BEAUTIFUL/BODY HEALTH FORMULA

80% nutrition + 10% exercise + 10% genetics = body beautiful/body health

EAT CLEAN PRINCIPLES

1.      Eat six small meals a day.  Eat every two-and-a-half to three hours.  I literally set the timer on my watch to remind me when to eat!  Now that I have been doing it for so long my body just tells me that its time to eat!  My husband always jokes that I eat non stop all day long!  And I DO!!!  
2.      Eat breakfast everyday, within an hour of rising.  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout, drink my results and recovery drink, grab a shower and then make breakfast.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.  I make it a rule that I cannot eat my breakfast until I drink the entire glass of water.
3.      Eat a combination of lean protein and complex carbohydrates at each meal.  A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.  
4.      Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)
5.      Drink two to three liters of water each day.  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.
6.      Carry a cooler packed with clean foods.  I seriously cannot leave the house without my 31 cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  you always have a healthy snack or meal to hold you over!  
7.      Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  Limit your starchy complex carbs to two to four servings each day.  I suggest not relying to heavily on juices.  I would aim to get your servings of fruits and veggies each day from actulaly eating them.  This way you get the added fiber from the skins of the fruits!  Juices more often than not have added sugars and additives that our bodies do not need.
8.      Adhere to proper portion sizes.

PORTION SIZES

Protein:  palm of one hand
Starchy complex carbohydrates:  What can fit into one cupped hand

Complex Carbohydrates from fruits and vegetables:  What can fit into two cupped hands together
Healthy Fats:  One scant handful of nuts, 1 to 2 tbsp of oil.

TOP 10 THINGS TO AVOID
1.       Sugar, white flour and over processed foods.  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs.  I even avoided ezekiel bread or most starchy carbs.
2.      Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU!  I reccomend Agave nectar and honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!
3.      Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4.      Super sizing your  meals or portions- If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have to much and still not see results.
5.      Alcohol, try your best to limit.  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!  
Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!6.      Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probally shouldn't buy it!
7.      Foods containing preservatives
8.      Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!
9.      Saturated and trans fats
10.  Anti foods, calorie dense foods with no nutritional value.

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1.       Pack a cooler everyday
2.      Carry a water bottle everywhere

3.      Make a shopping list and stick to it- I grocery shop for 2 weeks at a time.  I sit down with my white board, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule.  It works and we are all happy!

4.      Prepare planned leftovers
5.      Keep your pantry stocked with staples.  Staples in my pantry are plain unsalted rice cakes, all natural peanut butter, almonds, cashews, raisins, flaxseed, and olive oil!  If I run out of fresh fruits and veggies I turn to rice cakes with peanut butter and raisins!

TOP FIVE EXERCISE TIPS
1.       Set realistic goals for yourself-weekly, monthly and yearly.
2.      Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3.      Challenge yourself-vary your routine every few weeks.
4.      Keep cardio fun-try new activities
5.      Stay focused-put your mind into your muscle.

EATING OUT TIPS
McDonalds
Garden fresh salad with warm crispy chicken and balsamic vinaigrette and water.
McDonalds chicken fajita, apple slices without Carmel dipping sauce and water
Burger King flame broiled hamburger and BK side salad with no croutons or dressing and water.
Wendy’s home style chicken go wrap, plain baked potato and water
Subway 6 inch turkey breast or ham sub, apple slices and water.  No dressing or cheese on sandwich!


If you would like more information on how you can transform your lifestyle with eating clean please message me at caitstrayhorn83@gmail.com or go towww.teambeachbody.com/melaniemitro and create a free account and together we can reach your health and fitness goals one day at a time!

Healthy Pumpkin Oatmeal Chocolate Chip Cookies

The recipe is so simple, and it’s so easy to customize based on your taste buds and nutritional needs.  Just start with a can of pumpkin puree and 2 cups of oats (quick or old fashioned will do).  Add a teaspoon or two of any spices and flavorings you like (I used pumpkin pie spice and vanilla), and one cup of your favorite mix-ins like chocolate or carob chips and walnuts.  If you want to add a little extra nutrition, sprinkle in some flax seeds or wheat germ.  This is such a simple one-bowl dessert, and the best part is these cookies have only 40 calories each and no added sugar!  Now you won’ t have any reasons to skip dessert!

Ingredients

• 1- 15 oz. can or 1⅘ cups of pumpkin puree (NOT pumpkin pie filling)
• 1 tsp vanilla extract
• 1½ tsp pumpkin pie spice
• ¼ tsp sea salt
• 2 cups old fashioned or quick oats
• ½ cup dark chocolate chips
• ½ cup chopped walnuts

Instructions

1. Preheat oven to 350 degrees Farenheit.
2. Line 2 cookie sheets with silpat mats or parchment paper.
3. In a large mixing bowl, stir together pumpkin puree, vanilla, pumpkin pie spice, and sea salt until well blended. Mix in the oats, chocolate chips, and walnuts until well combined.
4. Drop heaping tablespoons of batter onto cookie sheets. You may want to flatten the cookies slightly with a lightly oiled palm or glass since they do not spread in the oven.
5. Bake cookies in preheated oven for 15 minutes – they should be slightly brown on the bottoms. Cool for 5 minutes on the baking sheet and transfer to wire racks to cool for an additional 20 minutes. Store in an airtight container for up to 5 days.

How to eat clean on a budget

Eating clean isn’t complicated—nor does it have to be pricey. Clean eating is about embracing a few basic healthy-eating principles. In every recipe, try to boost nutrient-dense ingredients like fruits, vegetables, lean protein, whole grains and heart-healthy nuts, while watching the sodium, saturated fat and portion size. In the process, I’ve discovered that eating clean can actually save you money with just a little extra planning.

Just follow these 5 easy budget tricks and you’ll be eating clean and spending less. You can’t beat that!

1. Limit Processed Food

Budget Tip: Make Your Own Frozen Dinners
I love to cook, but after working 12 hours at the dental office, the last thing I want to do is cook dinner at home. Yet when I get home, I won’t be ordering take-out or heating up a frozen dinner—I’ll be eating a home-cooked meal. How? On days when I do cook at home, even though I’m only feeding my hubby and me, I make enough food for at least 6 portions. We freeze the extra portions in individual containers and label them. After a few weeks, our freezer is stocked with "homemade frozen dinners." Not only do we save money, we’re also avoiding a ton of extra calories, saturated fat and sodium from take-out or restaurant meals. 

2. Watch the Sodium

Budget Tip: Cook With Dried Herbs and Vinegar
Yes, the average restaurant meal at a full-service restaurant delivers more than 3,500 mg of sodium (yikes!). That’s why cooking healthier meals at home is key to limiting your salt intake. You can boost flavor without reaching for the salt shaker (or at least use less salt) by using dried herbs and spices and adding vinegar or citrus to foods. Try a drizzle of balsamic vinegar and olive oil over salad, a mix of thyme and sage in sauces or a sprinkle of rosemary to flavor chicken. Try Epicure. Low in sodium or sodium free. 

Eat Less Meat

Budget Tip: Embrace Beans
Clean eating doesn’t mean giving up meat entirely, but curbing your meat consumption helps you cut back on saturated fat, which can raise your cholesterol and is bad for your heart. To get your daily protein, try beans. Beans are delicious, hearty and can improve cholesterol levels. Beans are also inexpensive and don’t require refrigeration, so they are a fantastic pantry staple. For the healthiest and least-expensive option, try dried beans. If using canned, make sure to give the beans a good rinse to remove excess sodium.

4. Eat More Vegetables

Budget Tip: Stock Up on Frozen Vegetables
Most  fall short of reaching the average recommended daily amount of 2½ to 3 cups of vegetables—which means they’re missing out on key vitamins, minerals and fiber. But fresh vegetables can be expensive, and if you don’t use them quickly, they often end up in the trash or compost bin. Frozen vegetables are a great budget way to make sure there are always vegetables in the house. Add frozen vegetables to stir-fries, soups and pastas for a nutrient boost, or simply steam for an easy veggie side.

5. Choose Whole Grains

Budget Tip: Hit the Whole Grain Bulk Bins
Whole grains have beneficial nutrients that refined grains are missing, like magnesium to help your body produce energy and fiber to help you feel fuller longer. Examples of whole grains include brown rice, quinoa, barley, oatmeal and whole-wheat pasta. To save money and packaging, look for grocery stores or co-ops with bulk bins or the Bulk Barn.  Although not every item is always cheaper, on average, buying from the bulk bin can save up to 89 percent; it also allows you to control exactly how much you purchase. This means I can get just 1 cup instead of having to buy a larger, more expensive package.

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xo

Cait