Chocolate Vegan Shakeology

I have recently switched to getting Chocolate and Tropical Strawberry every other month. These are both Vegan flavors of Shakeology. I have been branching out....just every now and then...and trying some cool concoctions. Usually I am just a "plain jane" and like my Shakeology that way, but some I have found really taste like a cheat dessert! I love this one...it is so good!

Skinny Peppermint Patty Shake
1 packet of Vegan Chocolate Shakeology
5 squares of unsweetened chocolate ( I used the Enjoy Life (dairy, soy and peanut free!)
2 Tbsp. of coconut oil
12 oz. unsweetened almond milk
1/4 c. shredded coconut
4 tsp. organic mint extract
1 very ripe banana
ice cubes (I used a handful)

Blend and ENJOY!

So what is the deal on CARBS anyway?

If you have even been paying the slightest attention the past several years, you know that CARBS is that word that has become dirty is some people's minds. A lot of people blame too many carbohydrates on weight gain and think that having a low carbohydrate or no carbohydrate diet is the way to go. The thing is, it is not really that simple. Carbohydrates are everywhere and not just in bread products that we typically think of. I still feel like a balanced approach to eating is one that is best. All carbs are not bad, but some are clearly superior to others. When eating carbohydrates, you want to eat complex carbohydrates. These include things like green vegetables, fruits, and whole grain breads. I found this great chart on http://backonpointe.tumblr.com/ that really breaks down the good versus the bad. She has some other great information there too.

There is always lots of information out there, but I feel like if you stick to healthy, clean ingredients you really can't go wrong. 

Calorie Burn For Different Activities

I always love looking at these kinds of charts. It is so interesting to me what the caloric burn of certain activities are. Sometimes you really have to think about how much you would have to burn to make up for a treat or an overindulgence...yikes! This chart shows the activity for 30 minutes and based on weight. Check it out!

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!

INGREDIENTS

• 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)
• 

  
  

INSTRUCTIONS:

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!

SEASONAL SWITCH:
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.

From www.cleaneatingmag.com

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: http://bcove.me/ujlefhz0

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

The 3-Day Refresh Complete Kit includes:

• 
  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
  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
  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.*
• 
  PROGRAM GUIDE.
  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.
  Get access to fitness experts, peer support, and extra motivation.
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• 
  

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 |

Ingredients

• 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

Directions

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!

Spinach & Bean Burrito Wrap

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 |

Ingredients

• 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

Directions

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.