Saturday, January 31, 2015

Open Faced Chicken Sandwich on Ezekiel Bread

One of our fav quick lunches to make with our Easy Prep Chicken:

Ingredients:
1 piece already baked Easy Prep Chicken
1 slice Ezekiel bread
1/2 TBS plain greek yogurt
Romaine lettuce
Tomato
Onion
1/2 a slice of 2% Swiss cheese
Black pepper to taste
(Garlic powder and yellow mustard optional)

What to do:
Toast 1 slice of Ezekiel bread
Spread plain greek yogurt in place of mayo (season with a little garlic powder--optional)
Add lettuce, tomato, onion
Top with chicken and pepper
Serve with yellow mustard to dip


What is Ezekiel Bread?

Ezekiel is bread that is flourless, made of organic whole wheat sprouts--all natural, no preservatives.  It has no added sugar, and it's a great source of fiber and protein.

Where can I find Ezekiel bread?

I usually find my Ezekiel bread in the FROZEN section of Publix, Target, or any other grocery store.



Pre-workout Snack 1/2 Banana with All Natural Peanut Butter

One of my all time fav pre-workout snacks is super simple!!  

This is all you need:
-Half Banana
-1 1/2tsp of All Natural, No sugar added Peanut Butter
(Good carbs + Healthy fat = Energy and Stamina!!)



Friday, January 30, 2015

Healthy Chicken and Veggie Quesadillas

Hubby's fav is Mexican Food...healthy Mexican food...YES...it's possible!!  These Chicken Quesadillas look too good to be healthy...but, they are!! :)



Ingredients:

Grilled/Baked Chicken (we prep ours ahead (Easy Prep Chicken)
Flatout Multi-Grain with Flax flatbread
Deli Sliced Jalapeño Peppers
Extra Virgin Olive Oil Spray
Refried Black Beans
Organic Salsa
Romaine Lettuce
Onion
Tobasco Sauce
Black Pepper
Plain Greek Yogurt
Fat free cheese (optional)

What to do:

Cut Flatout bread in half
Slice 1 1/2 already cooked chicken breast thin
Chop onion
Fill bottom half of tortilla with all desired ingredients (except romaine lettuce, salsa, and greek yogurt)
Heat pan to medium
Spray 3 squirts of EVOO
Brown on each side (Flip with 2 spatulas--one on top and one on bottom so the quesdilla stays together)
When finished add romaine lettuce 
Serve with salsa and/or plain greek yogurt


Flat bread info (low carb, low sugar, 100 calories):







Shakeology Chocolate Peanut Butter Mug Cake

Sometimes a girl just needs some CAKE!!!  But, if you're anything like me...you gain weight just LOOKING at cake--eeekkkk!  

Living a healthy lifestyle isn't about depriving yourself.  I do have my weekly cheat meal...but, today isn't my cheat meal day...so, I had to improvise.  This healthy chocolate peanut butter mug cake hit the spot :)


Ingredients:

1 scoop of Chocolate Shakeology
1 TBS of powdered PB2
1 Egg
4 TBS almond milk
1 TBS All Natural Peanut Butter
1 Tsp Honey
Pinch of Sea Salt

What to do:

Mix Shakeology, PB2, and Sea Salt in a mug.  Add egg and almond milk and stir until you have a cake batter consistency.  Add Peanut Butter to top and drizzle Honey.

Microwave for about 70 seconds and enjoy :)

Thursday, January 29, 2015

Food = FUEL

Lately, we’ve been following the Body Beast plan and following macros. 
Macro means to track the number of carbs, healthy fats, and proteins daily.

I THOUGHT I had my carb, fat, and protein ratios pretty much figured out until I started tracking my progress!  I downloaded an app called Lose It.  

(below shows an example of one of my 1 on 1 challenger's daily food log)


























The LOSE IT app allows you to:

-Track all of your food daily
-You can scan the barcodes of each food item or search their food library
-Enter in your own foods based on recipe ingredients
-Enter in your workouts (calorie deficit)
-Track your ratios of carbs, healthy fats, and proteins

And, it helps you view FOOD as FUEL instead of COMFORT or something to do when you’re bored. :)

What I love about tracking is that when I have the craving for something like cake…I have to think about how cake would look on my tracker, and I second guess eating cake! lol  

I’ve been tracking my macros at 40% carbs, 30% healthy fats, and 30% lean proteins….and sticking to mostly veggies and fruits for carbs and only 2 small servings of starchy carbs.  So far, so good!

MEET MIKE AND KATELYN - MY FIRST ONE ON ONE ACCOUNTABILITY COUPLE

MEET MIKE AND KATELYN - MY FIRST ONE ON ONE ACCOUNTABILITY COUPLE
Their Journey Began on 1/5/15


After resigning from my leadership position with JCP I decided I wanted to help people. Not only help people reach goals they didn't think we possible but help people grow for a lifetime. When choosing my accountability couple I decided to choose a couple that needed this more than anyone else. I knew Mike and Katelyn could handle my candidness along with having the strength and dedication to better themselves. Both Mike and Katelyn had deeper issues with weight and nutrition than I expected but they opened up and told their story. 


Here is Katelyns bio: 



My name is Katelynn and I am a wife and a mother. I am unhealthy, overweight and unhappy with myself. I want this not only for my health and myself but for my family and my son. I want this life changing experience of not only losing weight but having a healthier lifestyle. 

As far as I can remember I was always the chunky girl in school and the chunky kid in the family. I’ve always had an issue with my weight, and have always battled with my weight fluctuating up and down. I've always been a sports fanatic and have always played recreational sports. I played softball and always struggled doing the drills and running the bases. In high school I played on the softball team, started to get into shape and became the head catcher of the varsity team. I remember working out and running all the time to try to stay in shape. My junior there was a new freshman catcher that came in and she was in better shape and also faster than me. She made the varsity team and unfortunately took my spot as head catcher. The main reason she took my spot is because I was not in the best shape. I got moved to the outfield which I was perfectly fine with because as long as I was playing softball I didn't care. Just a few games into my senior year I tore my rotator cuff and had to quit the softball team. At that point in my life It was the worst possible thing that could have happened to me. With all the extra free time and not being able to do the things I wanted to, not being able to work out the way I wanted to, I started to gain weight. 

After graduating high school I decided to start college at my local community college and made the decision to move out of my parents house and moving into an apartment with my best friend. I eventually went into a downward spiral and started partying all the time and went through a big stage of depression, unfortunately started using drugs and developed an eating disorder. Within about six months I went from 180lbs to 130lbs. Although I was finally for once happy with the way my body looked. I was very unhealthy and eventually started losing everyone around me very quickly because of the lifestyle I was living. Then, I found out I was 4 weeks pregnant with my son. I then decided it was time to clean up my act. I knew then that I had to do this for my unborn child. Unfortunately because I was unhealthy I almost lost my child. I was put on bed rest for the remander of my pregnancy then fell back into a depression and all I did was eat. By the time I gave birth to my son I went from 140lbs to 212lbs. My son is now 2 years old and I have been fighting to lose the weight I gained while being pregnant. 

I know that doing this program (21Day Fix and P90X3) and having the support of my husband and a personal coach I will be able to lose the weight and change my unhealthy lifestyle for the good. I need this so I can be healthy and happy with whom I am. I can’t wait to start my journey on 1/5/15 and will be committed for 90 days!

Here is Mikes Bio:


Why do you want this? They ask.. Well I'm going to tell you why… My name is Mike Edwards and a lot like the rest of you I want a change in my life and not just a simple change but a drastic lifestyle change for not only me but for my family as well.. 

It all started a long time ago when I was about 10 years old and I started to notice that not only was I the most out of shape out of my friends, but I was also the biggest. And of course just like most people I started to become uncomfortable with the way I looked and of course the way people looked at me. 

As I started to get older and taller the weight didn't look so bad anymore. But their was one thing that still worried me and it was the fact that I loved sports so much that it hurt. Sports were my biggest thing and of course they still are today. As I turned 12 I started to develop a strong passion for the game of Baseball. Now with this passion I knew if I wanted to succeed I had to choose to get in better shape than I was. 

And so it began... Turning 13 my dad got me into the gym and started showing me little things that I needed to do to make myself better at every point of the game. But, of course it didn't matter how hard I worked, I was still big and I just couldn't get to where I wanted to be so I once again just became comfortable with the life I was living. That was until like any other kid going to middle school learned that there were always going to be people who would bring you down to a whole new low point in your life. And as it did for many others out there it also did for me. 

I got all the name calling on a regular basis: "Fat boy, Fatty, Rollie Pollie, Fat Albert” and the one that hurt the most was when I would hear "this fat kids got more rolls than a bakery”-- yea you could say that this one hit home pretty hard. 

At 15 I started going through such a hardship that I started skipping school just so I wouldn't have to get made fun of.  I missed so much school that I actually ended up having to take summer classes just to pass and go on to high school. I was at such a low point in my life that I had no one to talk to about this because I thought no one could understand what it feels like to be the out of shape person in the group. I even started lying to my friends just so I wouldn't have to leave the house and been seen out in public. I hated what I had become but yet more bumps in the road awaited me. 

One of the lowest points in my life was freshmen year of high school. At 16, I was able to drive and go to all the fast food places I wanted to and even though I knew that it wouldn't help my baseball game I still did it anyway.. of course the names continued in high school as well.. but it wasn't then when I realized that I had gone way beyond my low point in my life-- that was when I got cut from the high school baseball team for being too out of shape... at that point I stopped playing baseball and lost the passion for the game and became your average teenager always angry and getting into fights and just eating when I wanted and how I wanted. 

Things started to look up for me when a coach approached me and said, “Son, you need to be playing baseball and not wasting your life with all this fast food crap and being upset all the time”, and he was right.. I was never happy anymore once baseball was gone from my life. I basically didn't have anything anymore.  That’s when my father made me kick my butt in gear which is exactly what I needed, and I got in better shape but still not where I wanted to be but it was good enough to make the baseball team as a sophomore which then made me realize that this is something I wanted in my life no matter what and went on to play college baseball.  

Well as I'm sure you can all imagine...  college means that you don't get to live with mommy and daddy anymore, so you have to be smart and make your own food and keep yourself on track with your eating habits.  Well, freshman year came and I had put on 30lbs and started playing like crap on the baseball field... so at that point I was battling a up hill battle at every turn I just couldn't win no matter what I did... even though my skills were getting better every year I just couldn't make the weight go away it didn't matter what diet I did or what workouts I was doing I was just always going to be big... throughout college I didn't get to play as much as I wanted. I played often enough, but every year there was always someone faster or in better shape than me, and I could never seem to seal the position so I wasn't the one playing every day. 

A couple good friends in college knew how much I loved the game and how much I wanted to play so they pushed and pushed and pushed for me to get better and get in better shape, but it always felt like it was a waste of time because the next year it was the same story all over again.  So once college was done I made the attempt to try out for pro teams all over and wouldn't you know it I got turned down for being too big and not fast enough... so after all that was over I started going down hill again back into my dark hole because all I wanted to do was play baseball and I just couldn't take the rejection-- it wasn't easy for me at all. I dealt with it by eating all the time and drinking beer to the max which is never good for anyone, but I did it anyway because I didn't have a care in the world until January 7th 2012 came along and I got married to my loving wife.  It's hard when you don't love yourself because you can't stand the way you look in the mirror or the way you look at the beach because you don't even take your shirt off to go swimming because you're so uncomfortable with your body it makes you sick. Even though I was in the worst shape of my life she loved me anyway.  

On May 31, 2013 my son was born and just like any parent I was overjoyed and set out to make sure I was always going to be there for him no matter what... now with my little man around I have started to notice that every time we go to the park I'm always the fat dad sitting down watching his son play on the swings and play grounds instead of playing with him and enjoying life.  Those are the moments I realize that I don't want to be that guy and something has to be done about it right away. I went to my doctor for a regular check up and found out that diabetes runs in my life and if I didn't start controlling my eating and exercising more that I was for sure going to get it... and even though it runs in my life if I start to control it now it will be a lot better for me in the long run... so just like everyone else in the world I thought I could do it all on my own.... well guess what I was wrong and I was wrong in a big way...I was just flat out not getting anywhere until I got back in touch with one of my very good friends Nick Westbrook.... When I found out what him and his wife did for a living I started to become interested in these programs... started asking Nick and Lindsey questions and they just kept giving me all the answers I have never heard before and at that moment they both convinced me that it was time for a change and not just any change but a lifestyle change... I said theirs no way this stuff is going to work and of course I got some money together and started out with 21 day fix and Shakeology and let me tell you what who knew that something that is sooo good for you good taste sol darn good... well of course to no ones surprise the 21Day Fix kicked me butt and it showed me just how bad off I was...and it needed to stop immediately... well once I started seeing the results and seeing that it was working I stopped for some reason and started making all those stupid excuses why I couldn't work out and why I didn't want to and on and on... well once again Nick started getting back on my case about all of this again... and he talked me into another program (P90X3) but with thus program came a price... and that price was that I couldn't let my family down or him down for 90 days and above all I had to do it for me... cuz I know deep down inside that I don't have to be big all my life and as long as I have Nick and Lindsey and my family in my corner I'm going to hit the ground running and this time their will be no looking back cuz I'm going to leave those fat and lazy days behind me so I can enjoy life and above all be able to enjoy all the little things like playing with my son and coaching his future baseball teams and showing him that no matter what kind of curves life throws at you all you got to do is sit back and hit it deep. Cuz I'm going to show him that his daddy ain't just some lazy fat guy anymore... cuz I'm gonna take control and show everyone that with the right people in your life anything is possible.

-------------------UPDATE--------------------

Ever day Mike and Katelyn post their accountability, workout video's on youtube. You can follow them daily here to follow their progress.


Mikes Day 11 Weigh In 

video
P90X3 and Shakeology

Down 15.5lbs Days!!!!!!!




Katelyns Day 21 Weigh In 

video
21 Day Fix and Shakology

Down 18lbs in 21 Days!!!!!!



21 Day Before and After Progress Pictures 

Day 1 to Day 26 Progress Video Comparison

Mike



Katelyn





----------Update----------



Mike and Katelyns 30 Day Before and Afters 


34 Day Weigh In
video


Katelyn -22lbs in only 34 Days 

--------UpDate-------

Katelyns Update!

"I am on day 44 of my 90 day challenge. I would have to say that I feel absolutely amazing. I am not in the best shape I've been in but I will get there. I have more energy than I have had in about 4 years. I also have a lot of self confidence in myself and I am more comfortable with who I am and how I look. I would not be where I am without the support of my coach Nick Westbrook, my husband and family. I have had to work harder than I have ever had to work and push myself way outside of my comfort zone to get myself to way I am right now. It is going to take if not the same amount of time, energy and effort or more to finish my 90 day challenge; but I will finish my 90 day challenge, and I will succeed!"



Wednesday, January 28, 2015

NON Scale Victory

CARMEN UPDATE!!  Ultimate Accountability with Lindsey Westbrook

Day 23... Carmen used to be a size 2x and is now fitting into a size Large!!!







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Healthy BBQ Salmon Recipe

When I was growing up, this was the ONLY Salmon recipe I would eat!!!  Other recipes just tasted fishy to me.  This is one of my mom's healthy recipes, and it's always a hit in our house!

Ingredients:
2-4 Filets of Salmon
Lemon
BBQ Sauce
Organic Olive Oil Spray

What to do:
-Cut the skin off
-Rinse and Squirt with Lemon
-Paint both sides with Barbecue sauce
-Place on stove top in med-high heated skillet sprayed with olive oil
-After side has a nice sear turn over and lower heat to med. 
-Cook until almost done (You can check by checking the middle of a piece. Medium is perfect) 
-Set aside to rest for a couple minutes before serving.

Comment below to let me know what you think!






The Scale does NOT Measure Progress

One topic that seems to come up OVER and over and over and OVER again with my challengers is...the SCALE. That number that some of you feel DEFINES you. But, here's the thing. If you start a new workout program...you are going to gain muscle

Muscle speeds your metabolism and makes your body burn fat more efficiently...AND muscle is smaller yet weighs more than fat...so your body will get smaller and leaner, but the scale may stay the same...or sometimes go up.

I've had to really reprogram my brain within the last 2 1/2 years as a coach. I used to weigh myself often, and I even had times where I'd weigh myself and let the number on the scale determine my attitude for the day. This sounds so silly, but I KNOW I'm not the only one because I have many challengers who feel the same. 

This is why I ask my challengers to HIDE the scale and measure their progress on:


-How they FEEL
-The way their clothes fit
-Their measurements 
These are REAL indicators of progress


The SCALE measures:

 -Water fluctuation from hormones (water retention/bloating)
-Overdoing your sodium intake, not drinking enough water (and again...water retention/bloating)
-Gaining lean muscle mass which is ultimately changing your body for the better. 

So, ignore it.  



This is week THREE of BODY BEAST, and I am the exact SAME weight I started at after indulging through the holidays, YET my body is looking completely different. I am trusting the process, following the plan, and not looking to the scale for the "reassurance" I used to feel I needed--I encourage YOU to do the same. <3

Tuesday, January 27, 2015

Meet Carmen -- My first 1 on 1 Ultimate Accountability Challenger

Earlier this month I announced that I wanted to choose ONE person to work extensively with that has more than 60lbs to lose. Someone who needs extra accountability…maybe even some tough love. Someone who has deeper issues with food. Someone who needs a friend to help them stay true to their goals.

I want to turn someone’s LIFE around.





Meet Carmen. She began one on one training with me on January 5th. I love this girl already. She is gorgeous, and SUCH a sweetheart. I can’t wait to see her story unfold as she works towards changing her life through heath, fitness, and inner transformation. 2015 is going to be the year she stops WISHING and starts DOING. 100%.

Would you like to follow her journey? Here is how she got to where she is now….

"My name is Carmen, I'm 28 years old and have two children ages 8 and 3. I am a full time biology major. I am also quite overweight, which makes both of the major roles in my life more difficult to carry out. For as long as I can remember I have had an unhealthy relationship with food. I grew up sneaking foods in my room and hiding the wrappers under the bed. I grew up a latch key kid who considered food my best after school friend. I grew up knowing that my accomplishments meant I got to eat somewhere special. I grew up knowing that when something sad happens to someone in your family, you bring them a pie and a bucket of fried chicken.

But, I did not grow up being fat. I was not a skinny child at all but I also didn't suffer as an overweight child being bullied. I think that as a result of this lack of consequence for overindulging myself, I went into my teenage years feeling invincible when it came to food. And I was finally free to eat. I didn't have to hide things in the house anymore. I could go and pick up my first dinner after school, and throw away the evidence in the parking lot so I could go home to eat another dinner with my parents. My Wednesday night ritual with my best friend was renting a B horror movie and buying ourselves a large pizza EACH at the local pizzeria, and cinnamon rolls for dessert.

When I was 18, I got married to my high school sweetheart who happened to have just become a marine. I honestly don't know now what I was thinking now, but at the time I thought it was love. A few short months after living 2000 miles from my parents I had rekindled my romance with food... Eating things so ridiculous and huge and gross I honestly am too embarrassed to share them. I was the latchkey kid again. Home with myself and my food most of the time and I thought it was glorious. But then I noticed that nothing fit anymore. And my new marriage was already fizzling out. I had gained 20 lbs. in just a few months.

And then, I got pregnant one year after I was married. That meant I could eat for two and feel zero guilt. And I did. I gained 115 lbs. while pregnant and I came away from the hospital 100 lbs heavier. My marriage was awful for three long years after I gave birth. I lost weight on prescription diet pills while he was deployed the whole first year of my sons life, hoping he would come back and love me and the "changes" I had made. He was unimpressed. I still wasn't as skinny as he would have preferred. And of course when I couldn't take the pills anymore, the weight came right back. I was then diagnosed with fibromyalgia, and the symptoms of that along with my weight and situational depression put the nail in my marriage's coffin. After my divorce, I spent some time trying to figure myself out... Tried to lose weight many times... I yoyo dieted and gained and lost numerous pounds.

Three years ago I was given the gift of my youngest child and my fiancé. Unfortunately along with those gifts has come me gaining weight, yet again. My fiancé is also overweight and although we are very happy, our weight gets in the way of that. My fibromyalgia symptoms are the worst they have been in years and I know it's due to being so overweight. Those symptoms affect my ability to keep up with my children as I would like to and my ability to easily succeed in school because I have ZERO energy. I have felt like I was drowning lately, just desperately needing a change but knowing that the things I've tried in the past will never work long term.

And then I saw my friend Lindsey post a status on Facebook that sounded like she was talking directly to me. She needed a person who required tough love and extra motivation and had more weight to lose than her typical groups. And I knew right then that I would fit that category perfectly. This is my change I've needed so badly.

And honestly, this is my life being saved. 

My life living with this extra weight is really not much of one at all. I'm so limited compared to what my heart desires to do. And that will change. I am focused and determined to work hard and do whatever Lindsey tells me so I can get my life back! I am the happiest I've ever been with my kids, school, and relationship. Now, how I feel inside will finally match that... And I'm SO ready. <3" - Carmen



************UPDATE**************





CARMEN's Ultimate Coach Accountability Journey (start date: 1/5/15)
UPDATE January 15, 2015:

I absolutely LOVE coaching this lovely girl right here. She always has positive updates for me...even during her rough days, she ALWAYS finds the silver lining in every situation. She brightens my days heart emoticon

Right now, we are focusing on HIDING THE SCALE and focusing on clothes and the way Carmen FEELS as progress. We are weighing in every 2 weeks. Since she's starting a new workout, she is going to gain muscle which may (or may not) make the scale go up as her body is leaning out. For some reason that darn # on the scale can be so discouraging...so, we are hiding it!!!

It's only been TEN days, and as of last week (last weigh in) Carmen was 9.2lbs down in one week...and, now...clothes are fitting LOOSE!!!! woohoo!!!! GO CARMEN!!



************UPDATE**************




TOO good not to share!!! CALLING IT NOW...this girl right here is going to WIN a BB Challenge CASH prize for her final transformation...this is only DAY TWELVE!!!! I am BLOWN AWAY!!!!! Go Carmen!!!!!

((We still haven't weighed in...staying away from the scale for 2 weeks!!)) grin emoticon SO EXCITING FOR HER I can't even stand it!!! 


************UPDATE**************


Carmen update:  23.25 inches lost!!!



************UPDATE**************

CARMEN UPDATE!!  Ultimate Accountability with Lindsey Westbrook

Day 23... Carmen used to be a size 2x and is now fitting into a size Large!!!



*************UPDATE****************



CARMEN UPDATE:

"This week has been super tough for me! I hurt my back last weekend (moving furniture), and had a really hard time working out. I had a test on Friday so I was pretty consumed with studying for that all week. I managed to eat really well to make up for any calories I wasn't burning during my workouts, not being able to really go for it like I usually do. BUT…

On Friday I feel I did very well on my test, concentration and memory were on point, which I have really struggled with the last few semesters. A result of fibromyalgia symptoms and poor nutrition I'm sure. 

And as I was walking to my car after class, I noticed I was basically having to hold up my pants. My first pair of pants to officially retire. They were hanging off of me! What is driving me to push forward: knowing that eventually I will be a normal size again... The prospect of enjoying this summer as a skinny girl! Lol feeling good... Playing with my kids.... Goals for the next few weeks: get back on track with exercise... Drink more water.... Retire more pants! Lol ….."

~CB~




*************UPDATE****************

CARMEN 5 1/2 Week UPDATE:  Life Happens

"The last few weeks have been very difficult for me. I was swamped with school already... Then something devastating happened in my family... We lost a very dear family member. Mark was my moms cousin. They were very close, like brother and sister. So he was always considered my uncle. He was a kind man who always made me smile. So many of my fondest memories growing up were the times I spent with him and my cousins, laughing and going on adventures. Unfortunately in his last years he developed severe diabetes. I was very sad when he passed away last week, and this along with spending time with family (where there was no shortage of the wrong foods) caused me to get a little bit off course. I wasn't working out, and I was not focused on making good food choices. I struggled with guilt over this. But I realize that mark would have wanted me to push on. He would want me to be healthy. Diabetes is something that runs in my family on both sides. My parents are both pre diabetic. I know that I am at risk.... Which is why I NEED this lifestyle change so badly, and need to stay on track no matter what happens. It's taken a while to feel like myself again. But now I am back on track and really looking forward to making more progress. I know that I haven't made much the last few weeks. But I've finally gotten over the guilt and forgiven myself. It's okay to shift focus when it is needed. I needed to focus on my family and on school. As long as I never forget that if I don't stay on the track to health, I will not be able to enjoy those things and succeed... I am doing okay. I haven't forgotten, and I am going to make huge strides in the coming weeks! I am going to make my family and myself proud by taking charge of my health and progress. I want to thank Lindsey Westbrook for all her support throughout this time. It helped me get through everything." - Carmen 


And, I want to add...the journey of change is NOT an uphill battle. There are dips and turns and speed bumps. Getting back on track requires strength and courage. And, THAT ...is PROGRESS. Don't forget to feel proud of your accomplishments...they are a big deal!! 

And, through all of life's obstacles...Carmen STILL measured 9.5 more inches DOWN!!




heart emoticon
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Easy Prep Chicken

Our household eats a WHOLE lotta CHICKEN!!  So, each Sunday we prep enough chicken for a few days.  This helps us make healthier choices during the week.  

We usually use the chicken on top of salads, in whole wheat wraps, with brown rice and veggies, or with broccoli and a sweet potato.  It's so versatile!!

Ingredients:
Chicken breast
Heinz Distilled White Vinegar 
Janes Krazy Mixed-Up Seasonings (Original Mixed-Up Pepper0
Janes Krazy Chunky Mixed-Up Garlic Seasoning 
McCormick Garlic Powder
McCormick Pure Ground Black Pepper 
Himalayan Pink Salt
LouAna 100% Pure Coconut Oil

What to do:
Oven: 
Preheat 400 degrees 
Bake approx 25min (flip after 18min)
{{Don't freak out!!  He washed his hands after touching the chicken!!}} :D










Tuna Broccoli and Brown Rice

3 Minute Meal!
This may seem a little strange, but I got this super easy snack idea from my sweet friend Kirby Crockett and I still eat it as a snack often!! smile emoticon

Ingredients
1 serving size pack of tuna (in water)
1/2 of a single size serving of 60 second brown rice (in single serving containers)
1 serving of broccoli
Seasoned with pink himalayin salt, pepper, garlic powder, and hot sauce.

What to do:
Heat 60 second rice (single serving) -- use only 1/2 of the container
Mix pack of tuna
Steam Broccoli, season with pink Himalayan salt, pepper, and garlic powder
Mix together, and add hot sauce to taste.

210 Calories
18g of Protein
2g of Fat


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