Clean Breakfast FOUR

Duck eggs, uncured bacon, cabbage and radish green hash 

Cook the bacon the way that you prefer it (only two strips!)

Cook the eggs the way that you prefer them ( I love them over easy)

Chop one cup of red cabbage and 3 cups of greens (I used radish greens).  Saute the greens in 1/2 tsp coconut oil for three minutes, add 1/2 cup water or vegetable broth. simmer until liquid devolves. 

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Clean Dinner THREE

Radish greens with carrots and radishes 

Cover the sweet potato with a very small amount of coconut oil, put the sweet potato in the microwave and push the backed potato button.  Bake the fish in the oven at 325 degrees for 25 minutes. I season my fish with crushed black pepper.

Chop 3 radishes, 2 carrots, and 3 cups of radish greens (any greens will work) and saute them together for 3 minutes.  After 3 minutes add 1/2 cup organic chicken broth or water and simmer until liquid dissolves.  

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Clean Lunch THREE

White Fish, Green Beans, Sweet potato

Cover the sweet potato with a very small amount of coconut oil, put the sweet potato in the microwave and push the backed potato button.

Saute your fresh onion & green beans in 1/4 tsp of coconut oil  until tender.

Bake the fish at 325 degrees for 25 minutes.  I season mine with cracked black pepper.

NOTE: This is a lunch, I cook mine the night before and then heat it up at work. 

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Clean Lunch TWO

Spaghetti sauce and greens

Ingredients: 

6 Brussel sprouts

1 cup chopped broccoli (including the stems) 

1 lb ground turkey

1 jar organic spaghetti sauce

Brown turkey in saute pan, drain fat, and add sauce

Shred sprouts and broccoli, saute in 1/2 tsp of coconut oil until they start to brown.  After greens start to brown add 1/4 cup of water and simmer until water evaporates. 

Serve two cups of sauce over the greens

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Clean Breakfast THREE

Sweet potato, egg's, and a brussel sprout hash

Chop 1/2 of a sweet potato and saute with 1/2 tsp coconut oil

Hash:

Thinly chop 6 sprouts, 1 clove garlic and saute with 1/2 cup water.  When water is completely evaporated and hash turns darker then it is done. 

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Clean Breakfast TWO

Egg's, radish, turnips, and greens 

Slice Radish and Turnip's into strips

Chop the greens

Add everything to a saute pan with 1/2 tsp coconut oil.  Saute for 3 minutes then add 1/2 cup water, cover, and boil.  Reduce heat, remove lid and let liquid evaporate.

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Clean Breakfast ONE

Beets, Pepper eggs, Swiss chard, and mango

Beets:

Peel and slice the beets, then boil hard for 15 minutes.

Pepper eggs:

Slice a red pepper to make "rings"

Place the rings on a flat skillet and crack one egg in each

When egg is firm you can flip and finish cooking

Swiss Chard:

In a saute pan add

1/4 tsp coconut oil

1 garlic clove

2 cups chopped Swiss chard

Saute 3 minutes, add 1/2 cup water, cover and boil 3 minutes.  After 3 minutes remove cover, reduce heat and simmer until water is evaporated (apx 5 min)

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Clean Dinner TWO

Garden Salad with pickled eggs/beets

Pickled egg/beet's 

2 Organic salad mix (from my garden)

1/2 sweet potato (put a whole sweet potato in the microwave with a very thin layer of coconut oil on it and then push the BACKED POTATO button)

Grilled turkey brat with yellow mustard, home made pickles, and onion

(the brat is not organic) 

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Clean Lunch ONE

Garden salad with grilled chicken and home made dressing 

2 cups organic salad mix (mine comes from my garden)

1 medium chicken breast grilled and cut

Home Made Dressing

3 large strawberry's

1 1/2 tbls balsamic viniger

1 tsp melted coconut oil (microwave 20 seconds)

Add all ingredients in a food processor and serve.  The picture only shows half of the dressing.  Also make sure that you use it on the side, you will find that you use less of it.  

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Pickled Beet Eggs

Ingredients

3 large beets
6 eggs
1/4 cup sugar
1/2 cup apple cider vinegar
1/2 tsp cinnamon

Directions

1. Bring eggs to boil, in water. Boil 20 minutes. Run under cold water and peel.
2. Boil beets in water for 20 minutes. Run beets under cold water and peel.
3. In beet red water, mix in the sugar, vinegar, and cinnamon. Cook on high heat until sugar is dissolved.
4. Put everything in big mason jar and let soak overnight

** recipe courtesy of  Sparta Race/

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Clean Dinner ONE

Grilled chicken with raw zucchini and sauteed greens. 

Chop the zucchini and cover with salt and pepper.

In a sauteed pan add:
1/2 teaspoon coconut oil
2 minced garlic cloves
1 cup chopped red cabbage
2 cups greens (in the picture you see radish greens)
1/4 cup sliced white onion

Saute for 3 minutes until greens are wilted.  Add 1/2 cup water and cover for 3 minutes.  Remove cover and let water evaporate.

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DRINK THAT H2O

A very simple way to see inches off your waist and LBS off your scale is drinking more water. This is much easier said then done. It can be difficult to drink an appropriate amount each day. So hear are a few tips to drink more water. 1) Half your weight in OZ per day. Example (160lbs=80oz of water) this is a guideline not a science. 2) Fill a 1 gallon jug each day and fill your bottle from that.This will ensure you can track how much you drink. 3) Carry a 32oz bottles to work with you and your gallon. 4) Drink 8-16oz of water before each meal. This will help you feel more full. 5) Many times when you think your hungry you are really just thirsty! When you feel like you need to eat try drinking 8oz of water and waiting 30minutes. By waiting you can decide if you were hungry, thirsty, or just bored. These few easy steps will help flush toxins, make you feel more full, and give you more energy! Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y. This is a quote from an article posted in 2010 by CNNHealth.http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/

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Understand the change

Completing one of beach body's programs or any other fitness routine is not enough to sustain you for your life.  You need to commit not only to the program but to yourself for a lasting change.  You can have amazing results in a short amount of time but those results really don't mean a thing if you don't follow through with consistent action over time.

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21 Day Fix

I know I've been sharing the 21 Day Fix like crazy, but after SEEING the results of other test groups and hearing how easy it is I just want everyone to have the opportunity to be a part of this group!!!

Using simple portion control (not eliminating your favorite foods) and 30 minutes of exercise you can lost up to 15+ pounds in 21 days and create a healthy lifestyle change!

Do to the overwhelming response with this program, I am opening another TEST GROUP of 10 busy mommas!!

Click LIKE if you are interested

then APPLY HERE------>>>>>

https://docs.google.com/forms/d/11gP8IQIUiMGdyH84gEbMMJyCO5rIwSuIpzMeegqA1UI/viewform



If you have already contact me I have your name down but you are more than welcome to fill out this application form that will help me understand your goals even more!!! So EXCITING!!!!

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Cheat Day

 It is okay to cheat! Some people feel that cheating on your meal plan or "diet" will completely through you off and make you gain a ton of weight. This just isn't true! remember you are making a LIFESTYLE CHANGE!, your not on a diet. It just isn't realistic for you to not have cheat day's or cheat meals. Can you honestly tell me that you are willing to not eat a doughnut for the rest of your life? I MEAN COME ON THEY ARE SO GOOD!

 How do we know when to cheat and when to stay strong? I use a very simple rule called "90-10" 90% of the food that I put into my body is healthy, nutritious, and I am aware of whats in it. The other 10% is not necessarily junk food but it is diffidently not as healthy. If I decided that I want that doughnut then I EAT IT. I don't however have two doughnuts, pizza, a coke, chips, and a side of fries. You need to be reasonable and realize that your 10% isn't always fatty nasty crap but your human and you need to treat yourself. Find your balance and stick to it.
 Tips to follow
Portion control - If you are going to eat junk food or have a cheat meal know when to stop. If you don't know when to stop then DON'T EAT IT . Wait until you gain knowledge and self control.

 Product labels - If you have a choice between a chocolate chip cookie and a chocolate quest bar, pick the quest bar. It is better for you and will help you with that craving. Reading a label and taking the time to make a decision may persuade you not to eat it!

 Lifestyle- This is a lifestyle change and you need to treat it as such. You can not be successful if your going to diet! This does not mean you can eat whatever you want. Remember you tried that and it didn't work. What it does mean is you need to start making smart, realistic choices.

 Carry Snacks- I always carry a water bottle and a snack. When you are tempted by a "cheat snack" and there is nothing to relieve that craving you are more likely to fail. If you have a healthy snack instead, success is much more likely. Bring a piece of fruit, granola bar, quest bar, exc....

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DONE WITH MEDIOCRITY

I wan you so fired up and excited about your weight loss that people can litterally FEEL the difference in you. The more people that feel theat change the more people you will become accountable to. Don't do it for them, it is your journey and you need to live it!

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Be good to the newbie

I just wanted to share a thought that I had while at the gym.  Be good to each other! smile at the new guy or girl because your smile might be the only reason they come back.

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Don't let your excuses be stronger then your dreams!

Don't let your excuses be stronger then your dreams!  You need to dream but you also need the accountability for your dreams.  Message me on facebook, comment on this video, and get involved with your fitness!  This is your year people! don't let go of those dreams.

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