Healthy Dinner Ideas: Easy Peasy!

Are you breaking into cold sweats because summer is just around the corner and you are thinking about bikinis and shorts? Well you’re definitely not alone. How about coming up with Healthy Dinner Ideas? Fear not! You haven’t missed the boat yet. You can get your body back into summer shape and you can still do it the good old-fashioned way, with balanced nutrition and exercise. The best part is unlike the old days, you don’t have to spend months and months waiting for results. If you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:

•        8-ounce Salmon fillet (skin-on)
• Salt & Pepper to taste
• 1 tablespoon olive oil
• 1/2 cup uncooked Quinoa
• 1 cup halved grape tomatoes
• 1 cubed cucumber
• 1/2 cup red onion (optional)
• 1/2 cup chopped basil
• 1/4 cup red wine vinegar
• 1/4 cup extra-virgin olive oil

Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce

• 1 lb. lean turkey
• 1 onion
• 1 tbsp. olive oil
• tsp. garlic powder
• 1 tbsp. Worcestershire sauce
• 1 jar prepared spaghetti sauce
• 1 lb. whole wheat spaghetti noodles

Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad

• 1 lb. lean ground turkey
• 1 package of Lawry’s Taco Seasoning
• 1 tbsp. olive oil
• 1 can vegetarian fat-free refried beans or black beans
• 1 cup low-fat shredded mexican cheese blend
• 1 cup prepared salsa or pico de gallo
• 1/4 cup low-fat sour cream
• 1 bag shredded lettuce (lettuce of your choice)

Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus

• 1 pound boneless pork loin cut into 1/4 inch medallions
• salt & pepper to taste
• 3 tbsp. olive oil
• 2 garlic cloves
• 1 bunch of asparagus
• 1 tbsp. lemon-pepper seasoning

Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn

• 1 cup Lawry’s Herb & Garlic 30 minute marinade
• 2 boneless skinless chicken breast
• 1 tbsp. olive oil
• 2 ears of corn
• 2 cups of broccoli

Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad

• 1 lb. angel hair or spaghetti (thin spaghetti) noodles
• sliced summer squash
• sliced zucchini
• 2 carrots (shaved or peeled into thin strips)
• 2 cloves minced garlic
• 1 container cherry or grape tomatoes halved
• 1 bunch of basil
• 2 large beefsteak tomatoes
• 1/3 cup low-fat mozzarella cheese
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• salt & pepper to taste

Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.

Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.

Sunday: Sirloin Steak Kabobs with Grilled Polenta

• 1 lb. boneless sirloin steak cut into cubes
• 1 red bell pepper
• 1 red onion
• 1 zucchini
• 1 squash
• 1 pint cherry tomatoes
• 1/4 cup olive oil
• 18 ounce tube prepared polenta

Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.

Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality.

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The Best Workout Programs for Busy Women

This article is the story of MY LIFE ! Life is so busy being a single working mom that it takes some thought to take care of my health. Here are some tips and tricks to help make it happen.

Let’s face it…  Trying to figure out the best workout programs for busy women can be a HUGE challenge!  You have an active schedule and we know that you often have a busy life that keeps you dashing from place to place all day long. With a hectic schedule it is hard to fit in a visit to the gym. Plus the truth is, a lot of days you most likely don’t have the self-motivation get there. Waking up in the morning over an hour early just to cram in thirty minutes at the gym, doesn’t appeal to most. Heading to the gym on your lunch break, how does that sound? We all know that only works if the gym is close enough to your office to make that realistic. Then you have the stay-at-home moms who try to fit their workouts in between nap times, snacks, and all the responsibilities that come with being the parent home with the children all day. We get it! Sometimes it feels like you’re never going to find the time to get back in the shape you desire.

Let’s get real! You need a workout that will fit into your schedule and allow you to tone your body, trim your waistline, and get in shape from the privacy of your own home. There’s no need to go to the gym and waste 30-60 minutes of your time round trip to sort of get a workout. So how do you get the best workout? Beachbody On-Demand!

The Best Workout Programs for Busy Women

It offers the best videos for women and men, all gathered in one place. You have easy access 24/7, and all you have to do is choose the routine that works best for you (or design your own routine based around a selection of several different videos). Beachbody On-Demand offers plenty of workouts that are easy to incorporate into any schedule. Your biggest decision is to choose the time that works best for you! You can pull up any of a selection of videos and get your workout in whenever and wherever you want. Yes that is what I said…You can work out anywhere. Beachbody On-Demand can be streamed on your smart phone, tablet, or laptop. Simply log-in and access the library of programs.

You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®. All of them are available in the library for you to stream at your convenience. Another great feature is you get insider sneak peeks. With these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®. Plus, new titles are added to the library each month, so you’ll never run out of fun, exciting new workout routines that will help you get results. You get all of this for one low monthly fee.

It is time to stop feeling like you will never find a workout program that works for you. It is time to stop wasting money on gym membership. It is time to stop wasting time driving to and from the gym. Beachbody and the Beachbody Challenge is what you need to get results and save you time and money. Beachbody programs allow you to work out from home (saving time and money), get access to nutrition and meal planning membership benefits, and provides you with a FREE health, fitness, and nutrition coach. Tell me what gym membership ever gave you a FREE Coach?

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Need a Change

I knew that things needed to change, but wasn't sure what, where when etc.  Then one day I truly did wake up.

That was what I wanted.

We guarantee every one of you had a goal in mind when ordering Shakeology. From wanting to lose weight, to simply eating healthier, we all want to get something out of Shakeology.

The tricky part can be pin-pointing a goal and creating measurable ways and strategies to obtain it.

If you are discouraged about the outcome of last year’s goals or past New Years’ Resolutions, it is time to make changes in how you plan and achieve your dreams. After all, “You must have long-range goals to keep you from being frustrated by short-range failures.” – Charles Noble

Here are 4 tips for success and to hold yourself accountable to your goals:

1. WRITE DOWN your goals and be specific. 
Don’t just say, “I want to lose weight.” Since muscle weighs more than fat, that’s a misleading statement. Instead, write down a physical attribute you want to change about yourself, set a time frame, then describe how you plan to achieve it.

Example:
“I will [drop two sizes and wear my favorite pair of jeans] by [my birthday three months from now] by [replacing one meal a day with Shakeology and walking 30 minutes every morning.]“

2. VISUALIZE your results!
Rip a picture of your dream body (or body part) out of a magazine and tape it to your mirror or fridge. That way you’ll have a constant reminder of what specific goal you’re working towards.

3. REWARD yourself for success along the way. 
For example, if one of your goals is to work out 5 times a week for a month, once accomplished, reward yourself with a new pair of tennis shoes or a workout top. DON’T reward yourself with garbage (like an eating-fest at your favorite restaurant).

4. Be REALISTIC with your goals!
This is the most important one of all. If your goal is to lose 100 lbs. in 3 months, you’re just setting yourself up for failure. You didn’t put the weight on overnight, so you’re not going to lose it overnight either.

Always keep in mind, the name of the game is to enjoy yourself. Change is an uncomfortable process but your journey doesn’t have to be. Remember to stop and smell the roses, be kind to yourself and take note of how far you’ve progressed on the way to your ultimate goal!

Awesome Thought:

Posted in Heather McDonald, Inspiring Stories “Kimmie S. Lost 20 lbs, 6″ off her waist, and dropped 3 dress sizes!

#goals #healthy #shakeology #weight loss #uftlanao  #gettingfittogether  #change

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6 GOOD ways to break up with BAD habits

No one ever intends to fill their lives with bad habits, but somehow…it just happens. Maybe you have an uncontrollable sweet tooth, are a fast food junkie, or you’re simply a master of excuses as to why you can’t work out and get in shape. Regardless of how many years you’ve been a victim of your bad habits, by following these few simple tips, there’s high hopes that you can change.

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6 tips on how to ditch your bad habits and implement some good ones:

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1. For BIG results, think SMALL.

Whatever it is that you want to change about yourself is completely achievable, but first you’ve got to break down your goals into manageable chunks. For example, if you’re a poor eater, instead of going cold turkey and changing your entire diet in one big swoop, swap out one bad food/drink item at a time for a healthier choice.And if you make one of the swaps for a Shakeology®, not only will you be replacing something bad with something good, Shakeology will do wonders for your body.

2. Envision the positive outcome.

If you focus on one big benefit that comes with changing your bad habit, then you’ll have the motivation you need to be disciplined. Sure, cookies are delicious and give you instant gratification, but instead of thinking about the way they taste, think about how great you’re going to feel when you lose weight and can finally fit back into those jeans that mysteriously seemed to have shrunk in the dryer.

3. Create “If–Then” statements.

Instead of making a bold declaration that’s generic (example: “This year I won’t eat junk when I get hungry!”), rather create an “IF–THEN” statement that goes something like: “IF I get hungry in between meals, THEN I will eat almonds as my snack.”That way you have already prepped your brain for the action you want it to take. Plus, it puts a plan in place so you can stock up on healthy snacks ahead of time. The reality is, you eat what you buy.

4. Repeat your behavior.

The best way to establish new (and good) habits is to do it over and over and over again. And eventually you won’t even think about what you’re doing, and instead, it’ll become…A HABIT! For example, once you get in the habit of waking up 30 minutes earlier in the mornings and going for a walk (or do a quick Beachbody® workout), pretty soon it’ll just become what you do every day, and not doing it will seem weird.

5. Don’t completely restrict your cravings.

Sometimes, when people try and suppress negative thoughts, they actually come back with a vengeance. So if you’re craving chocolate, go ahead and treat yourself to a small portion. Just don’t eat the whole box of chocolates. Or, just have a Chocolate Shakeology.

6. Set small goals, then reward yourself when you achieve them.

Whether you’re aware of it or not, human beings make decisions based on incentives. It’s just the way we’re wired. So to help you achieve your goals, make a deal with yourself that when you reach a particular milestone, you’ll treat yourself to a new ______________. Just make sure that the reward is something healthy. For example: “When I lose 5 pounds, I’ll buy myself a new pair of running shoes.”

The results are worth it.

And there you have it, 6 easy ways to break up with bad habits while implementing some healthy ones into your life. Sure, change isn’t easy. But it is doable. You’ve just got to get over the hump and dump your bad habits once and for all.

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#exercise. shakeology #fitness goals #nutrition #weight loss

What Is a Balanced Diet? Here’s Your Sign!

Here is some great information on what a Balanced Diet should be that I wanted to share, I am pretty sure we could all use a little reminder !

Everyone knows that you and your kids are supposed to be eating a “healthy balanced diet”. That’s great, but “What Is A Balanced Diet?” How exactly is a healthy balanced diet different from what most people eat? While you ultimately have to decide what the best nutrition is for you based on your lifestyle, goals, and choices, but there are several things that hold true.

A healthy balanced diet is filled with as many “real foods” as possible. That means foods that haven’t been filled with chemicals, including artificial colors and flavorings. If it comes in a box, no matter how “all natural” it is, you’re probably better off not buying it.

What Is a Balanced Diet? Here’s Your Sign!

Choosing the path of a healthy balanced diet is a lifestyle change, and can take some practice. Here are some great suggestions to get you started on your path to a healthy balanced diet.

A good way to start is to slowly eliminate packaged food to foods and meals that you create. There are a number of recipes available that will allow you to make your own foods and meals that only take few minutes up front. Another idea to keep in mind is “mason jar” recipes. These recipes allow you to prepare your meals ahead for maximum convenience while still staying on your healthy balanced diet. These recipes include salads, oatmeal’s, and more. There are plenty of other options that will allow you to put together your favorite foods once and enjoy them for up to a week without any further effort.

Never deprive yourself of any food group. This doesn’t mean that you should be chowing down on unhealthy snacks and high-fat foods. It does mean that you shouldn’t limit yourself to fruits, vegetables, and lean meats all the time, either. It is okay to have a splurge item every once in a while. Rule of thumb eat balanced 90% of the time and you will be on the right track. Focus on eating a wide variety of foods so your body gets all of the nutrients it needs and that you are not depriving yourself of something that you really need in order to function at your optimal level.

Foods that you should be limiting are refined grains and added sugar. Added sugar, in particular, can be hard to catch! Many foods that you buy prepackaged or at restaurants contain added sugar content to help them taste better or to cover up the taste of other additives, which is one of the reasons why it’s often better to cook your own when possible. Refined grains process through your body very quickly and are turned into sugar. Whole grains, on the other hand, will keep the nutritional content of the wheat intact.

Eat the rainbow. No, not that popular candy that comes complete with a week’s supply of sugar and enough artificial colors to take you to the moon and back. Rather, eat a “rainbow” of fruits and vegetables. Different colors tend to indicate that the fruits or vegetables have similar nutrients in them. That means that you should fill your plate with all sorts of different tones. Not only is it pretty (which, according to research, will make you enjoy eating it even more), it also contains a variety of different nutrients.

Control your portion sizes. A good rule of thumb is to start by dividing the portion you would normally eat in half. To help control your portions, pay attention when you’re eating. Don’t plop down in front of your television or computer screen; instead, concentrate on the process of eating. Enjoy the flavor and texture of your foods instead of mindlessly shoveling your meal down before going back for more. Also, use this old trick: use a smaller plate to help your portions seem larger.

Try not to drink your calories with soda and other similar drinks. You often don’t realize how many calories there really are in your favorite coffee drink or that soda that you drink by the bottle, but it can pack on the pounds fast. When possible, drink water–and lots of it! Staying hydrated is one of the most important things you can do for your body. The only caloric drink that would be highly recommended is a total nutrition shake. These can be used for a healthy snack or meal replacement when used with a recipe.

Implement these suggestions and you will be on your way to creating a healthy balanced diet that fits your lifestyle.

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What Are Phytonutrients?

Here is a great article from the Beachbody blog I wanted to share

Phytonutrients are chemicals found in plants that are necessary for the health and defense of the plant. And, some of them can also be useful to the human body. They’re found in all fruits and vegetables and many phytonutrient-rich foods have deep or bright colors—such as blueberries, red cabbage, tomatoes, and kale. However, not all of these foods are jewel-toned! Whole grains, beans, nuts, seeds, herbs, and spices are also sources of these chemical compounds.

Generally speaking, phytonutrients have antioxidant and anti-inflammatory properties, and they may reduce cancer risks and promote liver health. There are upwards of 25,000 of these chemicals, but some in particular have been studied extensively and are known for their health benefits. Here are a few:

Carotenoids, including beta-carotene, lycopene, and lutein, are responsible for the yellow, orange and red colors in fruits and vegetables. They have antioxidant benefits in the body and promote healthy eyes and vision.

Ellagic acid, found in fruits including strawberries and raspberries, is thought to help protect the body against cancer.

Flavonoids, which are divided into several categories including catechins, hesperidin, and flavonols, may lower the risk of asthma and certain types of cancer, and act as antioxidants and anti-inflammatories.

Resveratrol, found in grapes and red wine, acts as an anti-inflammatory, possibly reducing the risk of heart disease and cancer.

Sulfides, found in onions and garlic, are antioxidants, and support immunity and cardiovascular health. They also stimulate the body to get rid of harmful chemicals.

One great way to get the benefits of many different phytonutrients is by eating foods that cover the full spectrum of the rainbow! Here’s a list of just some of the ones that you can try.

Authors

Kim Kash

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How to Eat Healthy While Traveling

By Mel Batterman

Eating healthy while traveling can be intimidating. Potential weight gain and feeling sluggish doesn’t have to be a part of your travel plans. As we all know, eating healthy on the road can be a challenge. It is easy to load up on the food that is easily accessible, and most of your meals will come from restaurants. Which all can lead to potential weight gain, sluggishness, and detriment to our bodies. So ultimately it will take a bit of pre-travel preparation on your part to make things a bit easier, which is absolutely worth it.

Here are a few suggestions. It truly starts with planning! If you are prepared you won’t be at the mercy of airplane meals or roadside food services. Packing a variety of snacks that easily transport can be as easy as packing all of your other belongings.

1. Handmade individual trail mixes. You can custom make trail mix blends based on what nutrients your body needs.
2. Pre-packaged trail mixes (choose clean, whole organic ingredients).
3. Nuts and Dried fruits
4. Healthy Meal Replacement Shake
5. Raw food bars or good nutritious bars with clean ingredients
6. Bananas, oranges, nectarines, and fruits that have an outer layer that protects the inner food.

Check out and download our book with other tips for eating healthy while traveling. 

SOME ADDITIONAL TIPS:

1. It is always good to eat a healthy filling meal like a salad with lots of vegetables and some protein, or a vegetable burrito prior to your travel, so it can carry you for a bit longer of time frame.
2. When eating at restaurants be sure to look for a health conscious salads and other grilled meats and vegetable options at mealtimes.
3. Be sure to drink plenty of clean water while traveling. Your body needs the additional fluids to stay hydrated and properly digest the foods when it is out of your ordinary nutrition consumption.

How to Eat Healthy While Traveling

Even with all of these preparations, eating healthy on the road while traveling can be difficult. You may find that eating less while traveling is helpful, in fact you can use traveling time as opportunity to fast a bit, and/or eat a vegetarian diet. It is a good way to give your digestive system a break for a few days. Though it can be challenging to find healthy foods outside of the home, do not be discouraged. There certainly are a number of products that can carry you through your travels.

Need help finding your way? How about an on-line meal planner, nutrition guide, health and nutrition coach, and 150 of Beachbody’s Top Rated Fitness Programs Streaming to your cell phone, pad device, or laptop for $2.99 per week, and you’re first month is FREE!

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