Wednesday, June 25, 2014

Sweet & Crunchy Guacamole

 Sweet & Crunchy Guacamole
I am pretty much obsessed with guacamole and avocados! I just love them! I found this variation and I can't wait to try it out, so I thought I would share with all of you too!

  • 1/4 cup raw unsalted cashews (1 oz)
  • 2 avocados, halved, pitted and peeled
  • 6 oz nonfat plain Greek yogurt
  • 2 tbsp fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 1/2 tsp sea salt
  • 2 tbsp dried unsweetened cranberries
  • 1/2 cup peeled, pitted and finely diced mango
  • 1/2 cup peeled and finely chopped jicama
  • 2 tbsp dry-roasted unsalted pepitas (pumpkin seeds)
  • SweetCrunchyGuacamole_article

  1. Heat a small skillet (nonstick or not) on medium-low. Add cashews and toast, shaking pan occasionally, until lightly browned, about 7 minutes. Remove from heat and set aside.
  2. In a large bowl, combine avocados and yogurt and mash with a potato masher or fork until nearly smooth. Stir in lime juice, cilantro and salt.
  3. Transfer cashews and cranberries to a cutting board and chop roughly. Add to avocado mixture and stir to combine. Stir in mango, jicama and pepitas. Place plastic wrap directly over surface and refrigerate until needed, for up to 3 or 4 days.
Nutrients per 1/4-cup serving: Calories: 107, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 9 g, Fiber: 3 g, Sugars: 4 g, Protein: 3 g, Sodium: 108 mg, Cholesterol: 0 mg
SERVING TIP:Slice your favorite corn or whole-wheat tortillas into wedges, arrange on a baking sheet and bake at 425°F for 8 to 10 minutes or until crisp. Serve with our Sweet & Crunchy Guacamole!
During winter months, try using pomegranate seeds in place of dried unsweetened cranberries! The seeds add a similarly satisfying tinge of tartness and a varied texture.


Monday, June 23, 2014

3 Day Refresh

So out comes the 3 Day Refresh and you may be wondering what it is all about! It is a 3 day cleanse, but different. What I really like about it, is that it is a cleanse where you are actually eating real food. It is 3 days of specially formulated shakes, easy clean meals and healthy snacks. The best part is that they have been scientifically proven to help you break those bad eating habits, lose weight and detoxify your body resulting in improving how you feel--all without starving! Want to check out more, watch this video:

Here is a look at what comes in the 3 Day Refresh Kit:

The 3-Day Refresh Complete Kit includes:

  • SHAKEOLOGY for breakfast
    SHAKEOLOGY for breakfast
    Packed with potent superfoods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors, including vegan options—recommended).*
  • VANILLA FRESH shakes for lunch and dinner
    VANILLA FRESH shakes for lunch and dinner
    This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*
  • FIBER SWEEP drink
    FIBER SWEEP drink
    Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*
    This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.
  • Online Support.
    Online Support.
    Get access to fitness experts, peer support, and extra motivation.

Saturday, June 21, 2014

Cobb Salad

Salads are so easy and convenient. You can make a huge salad and then divvy it up for the week! This Cobb Salad is yummy and sure to fill you up!

Clean-Eating Cobb Salad
The fats in this salad come primarily from the avocados, chicken and olive oil. Yields: 6 servings | Calories: 282 | Total Fat: 24 g | Saturated Fat: 4 g | Trans Fat: 0 g | Previous Points:7 | Points Plus: 8 | Cholesterol: 84 | Carbohydrates: 8 g | Sodium: 437 mg | Dietary Fiber: 4 g | Sugars: 4 g | Protein: 10 g |
  • 6 cups chopped romaine heart lettuce
  • 2 ripe avocados, seeded and peeled, slice into 1" pieces
  • 1 split chicken breast, cooked, skin removed and cubed
  • 2 vine-ripe tomatoes, chopped
  • 2 hard-boiled eggs, peeled and sliced
  • Dressing Ingredients:
  • 1/4 cup red-wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon honey or maple syrup
  • Kosher or sea salt to taste
  • 1/8 teaspoon black pepper
Combine salad ingredients in a large bowl. Combine dressing ingredients and drizzle over salad.

Spinach & Bean Burrito Wrap

Here is a yummy and filling lunch to bring to work with you or have at home!

Yields: 6 servings | Serving Size: 1 wrap | Calories: 282 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 5 | Points Plus: 8 | Cholesterol: 3 | Carbohydrates: 50 g | Sodium: 560 mg | Dietary Fiber: 5 g | Sugars: 3 g | Protein: 13 g |
  • 6 cups baby spinach, loosely packed
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1-1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)
  • 1/2 cups chopped romaine heart lettuce
  • 1/2 cup grated cheddar cheese, reduced-fat
  • 1/2 cup salsa (recipe), optional Pico de Gallo
  • 6 tablespoons Greek yogurt, fat-free
  • Kosher or sea salt to taste
  • 6 (8" whole grain) wraps or tortillas
To warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.
Place spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.

Evenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2" on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.

Why Should You Join A Challenge Group?

Maybe you have heard about challenge groups or maybe you haven't. A challenge group is a closed Facebook group that anyone that is one of my Beachbody customers can participate in. It is a 60 day group that will focus on working out, clean eating, accountability and motivation. In this blog entry, I want to talk about reasons why joining a challenge group can help you stick to your health and fitness goals AND achieve them. Here are 5 reasons:

1. Again, its 60 days of accountability, not just from me, but from a group of people that are doing exactly what you are!

2. Support, support and more support! Let's face it...starting a fitness journey is not easy and will have its ups and downs, but you are more likely to stick with it with others rallying around you. The end result will be SO worth it.

3. Additional resources for both working out and eating. These things will be shared with you and you can take them with you for the rest of your life!

4. Fitness help-Chances are other people in the group are doing the workout you are doing and you can share in that experience together! Also, who better to get advice for your next workout program?

5. Prizes...yep, that's right. Whenever you log your workout onto The Beachbody Challenge, you become eligible for $500 dollars a day! Who doesn't want that?!

Have you had success off and on? Have you done really well and then not so hot for months after? Chances are it is because you didn't take the necessary steps to make this a lifestyle change. Being healthy and fit is only going to work for you, if it becomes who you are. A challenge group is the perfect way to help transition yourself to this lifestyle with the support of someone who knows how to make that happen for you. If you would like to join one of my next challenge groups email me at 

How Many Calories Should You Be Eating?

We're often asked "How many calories should I be eating?" Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. We know. Here's how to quickly figure out how many calories you should be eating.

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.

If you want to lose weight, subtract 500 calories from that number. But, don't go below 1200 calories. See the two examples below:

Scenario 1: A 200 pound person wants to lose weight. They are:
Sedentary: 200 lbs * 12 = 2400. 2400-500 = 1900. They should eat 1900 calories daily.
Moderately Active: 200 lbs * 13 = 2600. 2600-500=2100. They should eat 2100 calories.
Highly Active 200 lbs *14 = 2800. 2800-500=2300. They should eat 2300 calories.

Scenario 2: A 120 pound person wants to lose weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 - 500 = 940. They should eat 1200 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560-500 = 1060. They should eat 1200 calories.
Highly Active 120 lbs x 14 = 1680. 1680-500=1180. They should eat 1200 calories.

If you are trying to gain weight, add 300 calories.
Here's an example of a 120 pound person trying to put on weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 + 300 = 1740. They should eat 1740 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560 + 300 = 1860. They should eat 1860 calories.
Highly Active 120 lbs x 14 = 1680. 1680 + 300 = 1980. They should eat 1980 calories.

Blueberries & Cream Overnight Oats

Blueberries and Cream Overnight Oats - My Whole Food Life P

Have you checked out yet? If you haven' SHOULD. Melissa's recipes are seriously AMAZING and she has a great story too! I love, love, love her overnight oats. They are so easy, healthy and delicious. Here is one of my favs--Blueberries & Cream Overnight Oats. ENJOY!

  • Soak the cashews overnight or for at least 4 hours.
  • Drain and rinse the cashews well.
  • Add them to a blender with the maple syrup and vanilla. Blend until smooth.
  • In a glass jar, combine all the ingredients except the blueberries.
  • Cover and store in the fridge overnight.
A few things to note. If you are using steel cut oats, they will retain a slight crunch. If you like a smoother oatmeal, try using the rolled oats. I add the fruit in the morning. You could add it the night before, but if you plan on making a weeks worth of breakfasts, add the fruit right before you plan to eat it. I eat mine cold, but feel free to warm yours up in the morning if you wish. This recipe would also work great with strawberries, raspberries or blackberries.


Check out this video on the latest workout from Chalene Johnson. It is a low impact workout, which means no jumping and no weights, for all fitness levels. The best part is that it is going to provide you with some SERIOUS results!

Want to order? Go to to get all set up!!!