Thursday, April 12, 2012

Leg/Ab Workout (No gym required!!)

I found this crossfit workout on runnersworld.com - I did it today and it was killer!  No gym or equipment required.  
35 Squats
35 Situps
35 Squats
35 Situps
35 Squats
35 Lunges (35 with each leg)
35 Squats
This is one round.  The complete workout is 2 rounds.  If you are new to working out, try starting with 10 of each, instead of 35.  Work your way up over time!  Your legs will feel this the next day!

Grilled Chicken Spinach Salad

Grill or bake a large package of chicken early in the week.  Refrigerate it to have protein ready to go.  This meal came together in under 5 minutes since we already had grilled chicken prepared in the fridge!

We had baby spinach, raw carrots and cucumber, sunflower seed kernals, grilled chicken, fresh black pepper and a light balsamic vinaigrette dressing

24 Day Challenge: Days 4-7

Pre-Breakfast:
Immediately after waking, take your PROBIOTIC RESTORE ULTRA TABLETS with water
Drink SPARK

Breakfast: 
Take 2 OMEGAPLEX with meal
Have a bowl or piece of fruit (grapefruit or berries are good choices)
Eggs (add chopped veggies to eggs if desired) OR Oatmeal (serving size: 1/2 cup woman or 1 cup men)
**Advocare Meal Replacement Shakes are also a great alternative for breakfast on the 24 day challenge**

Mid Morning:
Drink a glass of water
Snack options: Fruit, raw veggies, Larabar, unsalted almonds, cashews, rice cake with almond butter, etc.

Lunch: 
Drink a glass of Water
Lean Protein (Chicken, Tuna, Salmon) with a salad or veggies

Mid Afternoon:
Tired? Drink a SPARK or water
Snack options: Fruit, raw veggies, Larabar, unsalted almonds, cashews, rice cake with almond butter, etc.

Dinner:
Take 2 OMEGAPLEX with meal
Lean Protein (Chicken, Tuna, Salmon) with Veggies
Add salad if desired

Evening:
Snack options: Fruit, lean protein, 1/4 cup unsalted almonds or cashews

Before Bed:
HERBAL CLEANSE TABLETS with water

Product Info: Meal Replacement Shake


KEY BENEFITS:
Only 220 calories
Balanced meal for optimal nutrition and weight management
24 grams of easy-to-digest protein
High in dietary fiber (5-6 grams)
50% of the Daily Value of calcium
26 vitamins and minerals
1:1 ratio of proteins to carbohydrates
Low sodium and low fat

IS THIS YOU?
Someone who wants a nutritious meal on the go
Someone seeking a balanced, low-calorie meal for your diet and exercise program
Someone seeking to lose or maintain weight in a healthy manner
Someone who has limited gastric capacity or requires an easy-to-digest, light meal
Someone looking for an additional source of protein to supplement your diet

THE ISSUE:
There are two major obstacles in todays culture that make healthy eating a formidable challenge. One obstacle is our schedule. Todays fast-paced lifestyle often has us rushing out the door to work or school with no time for breakfast. We often sacrifice good nutrition for convenience, opting for the high-fat combo meal or the nutrient- starved microwave dinner instead of a meal thats fresh and nutritious. The other obstacle is that even healthy options may not always be as balanced or complete as we need them to be. For example, the right amount of protein and other nutrients may also be high in calories and fat. Its difficult to take the time to prepare healthy meals on a regular basis, and yet thats exactly what our body needs to maintain steady energy levels.

THE SOLUTION: Meal Replacement Shake
Receive complete nutrition in a light, refreshing meal even when youre pressed for time or trying to lose weight. Available in berry, chocolate and vanilla flavors, Meal Replacement Shakes are easy to make and deliver balanced nutrition that taste delicious. More importantly, Meal Replacement Shakes offer a powerful combination of vitamins, minerals, protein, carbohydrates and fiber that are wholesome and easy to digest. With 26 vitamins and minerals and only 220 calories per serving, Meal Replacement Shakes are an excellent addition to your weight management program. They give you an alternative to high-calorie meals packed with sugars, fat and other empty calories, and provide the protein and nutrients you need to stay at your best.

One of the most distinguishable features of a Meal Replacement Shake is its protein content. Each shake packs 24 grams of easily digestible protein, more than twice what youll find in many leading health shakes on the market. Because protein is the building block of muscle, and because muscle is your bodys best engine for utilizing fat as an energy source, the protein in Meal Replacement Shake supports your bodys ability to lower body fat. Furthermore, studies have shown that a 1:1 protein-to-carbohydrate ratio supports weight loss and provides sustained energy for healthy weight loss. Meal Replacement Shakes provide that optimal ratio to help facilitate healthy weight management.
Meal Replacement Shakes also provide the vitamins and minerals to make them one of the most well-rounded meals you can find. Nutrition authorities recommend that we consume at least 25 grams of fiber each day, although most of us only consume 12 to15 grams. Each shake contains five grams of fiber (chocolate flavor includes six grams of fiber) to help make up for where your diet falls short. People who eat high-fiber diets are less likely to gain weight because fiber helps curb your appetite and supports regularity. Meal Replacement Shakes also address calcium intake. While it is recommended that most adults consume 1,000 to 1,200 mg of calcium each day, the majority of us consume only 500 to 800 mg. Calcium is vital not only for strengthening our bones and teeth, but it also plays a vital role in every cellular activity in our bodies. Meal Replacement Shakes provide 500 mg (50% DV) of calcium in every single serving.

Directions For Use:
For ages 12 and older. Blend, shake or briskly stir contents of one pouch into 9 fluid ounces of cold water until smooth. Can be blended with fresh or frozen fruit for flavor variety.

Key Ingredients:
Protein, calcium, fiber, iron, magnesium, vitamin D, zinc, vitamin A, potassium, riboflavin, vitamin C, vitamin B-12

Purchase your AdvoCare Meal Replacement Shakes HERE!

Grilled Kabobs with Asparagus

Kabobs are one of our favorite things to grill and are 24 day challenge meal approved!  
Make kabobs using chicken (add steak if desired) and a varienty of vegetables.  We used green peppers and unions, but you could easily add cherry tomatoes and mushrooms.  You could even add pineapple for a delicious twist!  
Salt free Mrs.Dash seasons are a good option for seasoning.  You could also use items like lemon pepper, sea salt, black pepper, etc.  
 If you are short on time around dinner, these can be prepared the day prior or earlier in the day.  
 Asparagus is an easy side dish.  We lightly brushed with olive oil and added a little black pepper and garlic salt.
 Tip: Throw leftover chicken/steak on the grill to refrigerate for use on salads later in the week!
Dinner is served!

Wednesday, April 11, 2012

Butternut Squash Soup

It's a cold, rainy day in Upstate NY - the perfect weather for soup…

Recipe adapted from Everyday Paleo by Sarah Fragoso


 Ingredients:
2 Butternut squash
2 garlic cloves (or 2 tsp preprepared minced garlic)
1 white onion
2 cups chicken broth
1 cup coconut milk
1/2 tsp ground nutmeg
black pepper to taste

 Preheat oven to 400 degrees
Cut butternut squash in half and scoop out seeds
Place on a baking sheet and bake for 45 minutes-1 hr 
(I flipped them over 1/2 way though)
Remove from oven and scoop squash out of skin

 Add garlic and onion in a food processor (I don't have one so I used my blender) with the squash and process until completely smooth.  (I had a hard time getting mine smooth without any liquid, so I added about a 1/2 cup of the chicken broth to the blender to help).

 Transfer to a large soup pot and add the remaining ingredients.  Mix well and bring to a boil over medium-high heat.
Turn down to low and let the soup simmer, stirring often for 10-15 minutes.
Remove from heat and let sit for 5 minutes before serving.

 
Enjoy!

24 Day Challenge: Quick and Easy Snack Ideas

Here are four quick and easy "grab and go" ideas for your mid-morning and mid-afternoon snacks!

1. Fruit
Apple, pear, etc

2. Almonds
If portion control is an issue, go ahead and get the 100 calorie packages.  These are available at most grocery stores

3.  LARABAR (www.larabar.com)

LĂ„RABAR is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended.  These are a HUGE favorite in our home!!
4. Rice Cakes with Almond Butter