//Shakeology Ideas//Desserts//

Easy for on the go!
Easy for on the go!

Having desserts doesn’t HAVE to be bad for you!! I’ve found and tried a few amazing recipes using my chocolate, strawberry and vanilla Shakeology.  Some of recipes I use just for my shakes and others I use with breakfast or just a ‘dessert’ at night.  Check them out!

CHOCOLATE SHAKEOLOGY OPTIONS

This slideshow requires JavaScript.

VANILLA AND STRAWBERRY SHAKEOLOGY RECIPES

This slideshow requires JavaScript.

DESSERT/BREAKFAST RECIPES (SOME OF MY NIGHTLY GO-TO’S!)

This slideshow requires JavaScript.

♥ALynn

Advertisements

#Healthy 7 Layer Dip

Ingredients Football season is here and Saturday’s are full of getting together with friends and family for food, drinks and football! I made this 7 layer dip last weekend and it was a hit at the party! Full of flavor, but not guilt! 😉 AND 21 Day Fix Approved!!

INGREDIENTS:

3 medium ripe avocados

2 Tbsp. lemon juice

1/2 tsp. salt

1/4 tsp pepper

1 1/2 cups plain Greek yogurt

1 package taco seasoning mix

2 cans fat free refried beans or black beans

1 bunch green onions, chopped (optional)

3 medium-sized ripe tomatoes, chopped

2 cans (3 1/2 oz each) pitted ripe sliced olives (optional)

1/2 package (8 oz) low fat grated cheddar cheese

INSTRUCTIONS

  1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper.
  2. In another bowl, combine yogurt and taco season mix
  3. To assemble:
    1. Spread bean dip/refried beans on a large shallow serving platter
    2. Spread avocado mixture over bean dip
    3. Spread yogurt/taco mix over the avocado.
    4. Sprinkle with green onions, tomatoes and olives
    5. Cover with grated cheddar cheese
  4. Serve chilled with your choice of chips/crackers7 Layer Dip

#Pumpkin Chocolate Chip Muffins

Pumpkin Muffins My new fall favorite for breakfast AND 21 DFX approved!!!  Easy to make, put the in fridge and have all week!!

Pumpkin Chocolate Chip Muffins

-4 egg whites
-1/4 cup pumpkin purée (canned)

-1 banana
-1/2 cup peanut butter
-1/3 cup honey

MIX ALL OF THE ABOVE (OR I PUT IN MY NINJA AND PUREE)

ADD:
-2 scoops vanilla Shakeology
– 1/2 tsp baking powder
-1/2 tsp pumpkin pie spice
-1/4 tsp salt
– 6 tsp mini semi sweet chocolate chips

Bake 350 18-20 minutes
Makes 12 regular muffins or 24 mini

Containers- 2 regular muffins = 1/2 red, 3/4 yellow, 1/3 purple, 1 tsp

Pumpkin Muffins

Definite fall must try!!!

#ALynn

Effective 3 Day Shakeology Cleanse

 An Effective 3 Day Shakeology Cleanse

Let’s face it, the grocery store, restaurants and the cafeteria are full of a lot of crap.  Day in and day out, we start to build up some of this nutritionally void food and carry it around inside of our bodies.  Gross!  If you are lacking energy, can’t seem to lose weight, or feeling a little lethargic, it’s time to CLEANSE!

Now, I am not talking about starving yourself for a week, or even a day, I am talking about an effective 3 day Shakeology cleanse to kick start your fitness quest!  Shakeology is a great product to use for cleansing out your system from junk food, as it contains over 70 SUPER nutritious ingredients that you simply cannot find elsewhere.  It is completely balanced for your sugar intake, clean carbs, protein as well as vitamins and minerals.

Many people like to start a 3 day cleanse before the beginning of a new workout program.  This is perfect timing, as you want to rid the toxins in your body FIRST as they bind to the fat cells inside you.  Once those toxins are gone, the fat cells are free to be blasted down by your exercise efforts, instead of stubbornly sticking in those problem areas, like the thighs and belly.

What makes this particular Shakeology 3 Day Cleanse different from others, is it does not restrict your calories down to dangerous levels, or put you on some intensive liquid only regime.  Without starvation and without hard to swallow concoctions, you will be able to jump start your weight loss efforts while pumping your body FULL of the nutrients it so desperately wants!  It takes into account your daily requirements, such as vitamins, minerals, calories, essential healthy fats, nutrients, proteins, carbohydrates and sugars. This 3 Day Cleanse has been carefully prepared using countless hours of nutritional research, but of course you should always check with your doctor to ensure this is right for you.

Shakeology 3 Day Cleanse

How To Do:  Shakeology 3 Day Cleanse

The basics are as follows:

  • 3 Shakeology Shakes a day
  • 2 Cups of Green Tea a day
  • 3 Snacks a day
  • 1 Salad for dinner (only white grilled protein in salad with oil & vinegar based dressing)

NO:

Dairy, Refined Sugars, Wheat, Sugar heavy dressings, Breads, Canned Food, Processed Food, Fast Food, Starches

Yes:

Water, water water.  Stay extremely hydrated!

Lemon and limes, vinegars, mustard, cinnamon, hot sauce, cayanne, herbs, spices, garlic, green tea, black coffee

What to have everyday during your Shakeology Cleanse

ShakeologyBeachbody

3 Shakeolgy Shakes a day

– Mix with water & ice

* Optional add in’s:  UNsweetened almond milk, mint extract, 1 tsp coconut oil

2 Cups of Green Tea a day

– plain green tea, no additions

3 Snacks a day (one fruit, one veggie, one nut)

– Fruit options:  Half a grapefruit, 1 small apple, 1 small pear, 1 small peach

– Veggie Options:  2 stalks Celery with 1 tbsp hummus,  1 sliced red pepper with 1 tbsp hummus (can sub 1 tbsp of avocado as well)

– Nut option: 8 raw almonds, 10 pistachios, 2 tbsp raw seeds, 1/2 cup edamame shelled

1 Salad for dinner

– Use: Romaine, mixed greens or arugula

– Protein: white grilled fish or chicken (3-4oz)

– Dressing: Oil & Vinegar based, nothing over 10g of fat and 5g of sugar

Tip: Space your snacks out throughout the day.  Listen to your body.  If you are not hungry, it is okay to skip a snack.  The 3 day cleanse is best used paired with a 12 hour fast each night.  Try not to eat between 8:00pm-8:00am for the 3 days.   Drink LOTS of water (add lemon if you want)

Example day:

8:00am:    Green Tea

9:00am:   Breakfast = Shakeology

10:30am:   Snack = Fruit option

12:00pm:   Lunch = Shakeology

1:00pm:   Green Tea

2:00pm:   Snack = Nut option

4:00pm:   Pre-Dinner = Shakeology

6:00pm:   Dinner = Salad

7:30pm:   Snack = Veggie option

Shopping List:

  • 1 Bag of Shakeology
  • 1 Box of Green Tea
  • 3 Fruits (Low glycemic)
  • 6 Vegetables (3 for snacks and 3 for inside your salads)
  • 3 Nuts or seeds
  • Lettuce
  • 3 servings of Chicken or Fish
  • Oil & Vinegar based dressing
  • Lemons
  • Hummus
  • Coconut oil
  • Unsweetened Almond Milk

Juice-Cleanse

80,000 of the chemicals permitted in our food, cosmetics and household items have never been fully assessed for their toxic impact on humans.  That’s scary.

WHY SHOULD ONE CLEANSE?

Let’s face it, we made our polluted bed and now we have to lay in it.  We cannot expect to be sheltered from the array of toxins floating through the air, sitting atop our produce and baked into our cosmetics – no matter how strict our safety routine may be.  We actually absorb 60% of what goes on our skin, so take a quick inventory of what you may have touched today.

A cleanse is meant to do many things, but more simply put by definition, ‘To be made clean. To remove by cleaning’.  Cleansing is a technique that allows your body to release the toxins absorbed by your body and trapped inside your vital organs.  This process allows your body to more effectively heal itself, lose weight and be happy!

WHAT ARE THE ELEMENTS OF A GOOD CLEANSE?

There are many systems, shakes, mixtures, potions and strategies one may find when researching a proper, effective cleanse.  Here are your ‘Cliff’s Notes’ cleanse-style, so you can skip over all the ineffective nonsense out there:

  • Cleansing liquid should contain at least 20 active ingredients.
  • Antioxidants need to be present to slow down oxidative stress.
  • The cleanse must contain nutrients that are being put back into the body as the other active ingredients are cleaning out the toxins.
  • Enzymes are a must.  There needs to be a balance of healthy bacteria to assist the purge and break down nutrients for optimal absorption.
  • Make sure it contains ‘trace minerals’.  In our society, the food we eat does not even come close to providing us with enough essential trace minerals that are key for the detox process and ongoing defense.
  • The cleansing product must be 100% natural.  Why go through all these steps to just add artificial sweeteners, dyes or chemicals back into the body?
  • Water, water, water!

Being a Beachbody Coach, I quite frequently recommend this cleanse to my new clients who are looking to lose weight, get toned, have more energy or improve their over-all health.  EMAIL me or message me so I can show you how to start your own cleanse or fitness program!  kahansen@longlines.com 

Few of my favorite shake recipe ideas:

This slideshow requires JavaScript.

Have you ever tried a cleanse?  If so, did you feel like it was beneficial, and would you ever want to do one again?

#Fitness #DailySchedule #Musthaves #Myfaves

There are a few things I NEED every morning to stay sane throughout the day 🙂  The first is my 4:48 AM wake up call to get my booty out of bed and start my workout (before the boys get up)!!! Before I head downstairs to start my workout though I have been addicted to my E & E (Energy and Endurance) drink!!

Processed with VSCOcam with c1 preset

It gives me that little extra energy to get through my 60-75 minute workouts–2 scoops into my 8 ounces of water along with my big 48 jug of water and down stairs I go!!

My daily workouts (during the summer when I have a little more time in the mornings) consist of a 30 minute 21-Day Fix Extreme workout, a 25 minute T-25 workout and 30-45 minute run or elliptical workout.  More intense in the summer, but the workouts are quick and effective!!

My newest shoe find for these cross trainer workouts are my New Balance CrossTrainers– they are so much better than my Nike Run’s that I was using prior! On sale at Nordstrom’s even!! AND Kip heard me rave about them so much that he asked me to get him a pair! I love the men’s black and gold color!!

Processed with VSCOcam with c1 preset

IMG_4675

IMG_3986Set up the DVD’s (or you can even LIVE STREAM all workouts online), make sure I have my resistance band and 8 and 10 pound dumb bells, and before I know it, the workouts are over!! The best feeling is knowing that they are over by 6:30, the boys are still sleeping and I have had my ONLY ‘me time’ of the day– that’s all I need (other than my coffee) to start my day off right!!

Chocolate with Almond milk, coconut extract and a cup of coffee!
Chocolate with Almond milk, coconut extract and a cup of coffee!

Once the workouts are over and I’m showered and ready for the day, I make my first coffee and add it to my favorite Shakeology recipe— quick, filling and full of all the nutrients we need in a day!! And only 160 calories!!!

Check it all out and if you have questions, email me at kahansen@longlines.com!!!

#Fixate #Cookbook #LiveHealthy

fixateLOVING this new cookbook that Autumn Calabrese released last month!! She has taken her simple color-coded container system used in the 21 Day Fix & 21 Day Fix Extreme programs that measure perfect portions and applied it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use her system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix21 Fix EXTREME, or any other fitness program.

Fixate also includes Paleo, gluten-free, vegan, and vegetarian recipes along with her personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.

A couple of my favorites…

IMG_4593

IMG_4626

IMG_3344

IMG_4713

So many others!! Click HERE to purchase your own book and see all 101 recipes!!

Contact me for more info!! kahansen@longlines.com

#ALynn