Monday, October 28, 2013

Roasted Veggie Chicken Bake

This recipe was published in my August 2013 newsletter.

Roasted Veggie Chicken Bake
Ingredients:
1 tsp Sea Salt (or Himalayan pink salt)
2 tsp Rosemary (dried; 1 tsp fresh)
1 T Garlic (minced; (2) fresh – finely diced)
2 T basil (lemon basil, frozen fresh in EVOO; see image at the end)
Asparagus 
Red Potatoes (6 medium sized)
Sunburst Tomatoes (1 pound; or your choice of tomatoes)
4-6 Chicken Breasts 


Directions:
Heat oven to 400° F. 
Prepare protein of your choice. In this case, I used chicken breasts that were lightly pounded to ¼ inch thick. Marinate the thin chicken breasts in EVOO (just enough to cover chicken) and sea salt in your bake ware while you prepare your vegetables.
Snap off (and discard) fibrous ends of the asparagus and cut into 1 inch pieces. Cut red potatoes and tomatoes into quarters. All the veggies should be similar in length so you may need to cut the quarters into halves. Toss veggies in EVOO, 1 tsp rosemary, garlic, and ¼ tsp of sea salt.  
Cover the chicken breasts with the tossed vegetables. Drop two of the basil 'cubes' on top of the veggies before placing in the oven. Bake for 30 minutes uncovered until chicken is cooked through (typically 160° F and when juices run clear). At the 15 minute mark, lightly toss vegetables for even roasting. 
Tip: Place a cookie sheet under your bake ware for easier handling. 
Let cool for 10 minutes. Dig in! Enjoy!!


Tip: To preserve fresh herbs, you can wash, dry, trim, and place in ice cube trays and fill with water or an oil of your choice. Place in the freezer and in about 1 hour, they'll be frozen. In the image above, the 'cubes' turned yellow due to EVOO. The 'cubes' on the right, I used spring water. My son likes to eat the herbs frozen in water - a nice summer treat!

Tip 2: Ask your children to get involved with preparing food at a young age. You may plant a seed that will blossom into a love of cooking! 

I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

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Choose, eat, and live well! =)

Saturday, October 26, 2013

#ctransc Accountability group forming now!! Join today!

Accountability Group - Clean Transformation Challenge (#ctransc)
Dates: Your Choice!


Do you want a healthier outlook?
Do you want a clearer complexion?
Do you want more energy?
Do you want stamina to boost your fitness levels?
Do you want to lose inches?
Do you want to reduce sugar cravings? 
Do you want to drink more water? 
Do you want to sleep better?
What do you want?

This is possible when we choose to eat cleaner daily. Replace foods that have little to no nutritional value with nutrient-dense whole foods. Add real food to your daily health regimen. Don't go hungry! Stay hydrated! -- with water! Link arms with me and do the Clean Transformation Challenge. Information to sign up is at the end. 


Complete Transformation is a simple program that helps individuals and families transform their health and wellness by incorporating the power of plants and whole foods into their lives for healthy life-long living.

This short 6 week journey can help make lifelong changes by stimulating a “Metabolic Reprogramming” when you give the body the nutrients it needs and wants, you start to desire healthier foods. The more plants & whole foods you put in your body, the better the body is able to do what is was designed to do..... Thrive!

Body transformation (which can include shedding of pounds or even weight gain with muscle mass) may be a positive side effect of the Complete Transformation Program. However, this is not a weight loss program. With this program, you may experience better energy, quality sleep, mental clarity, clearer skin, healthier nails and hair, diminished carbohydrate and sugar cravings, improved digestion and elimination, balanced hormones, improved immunity and better workouts and recovery.

The Plan? It’s simple. You will be eating healthy foods and cutting out bad foods while taking Juice Plus Complete shakes and Juice Plus Orchard, Garden and Vineyard whole-food blends. These products provide the foundation of good health by providing the micronutrients and macronutrients your body needs - whole food nutrition that works in synergy. You will also be drinking more water and engaging in 30 minutes of exercise at least 5 days a week. 

My story: The first Clean Transformation Challenge went very well, actually, it went better than I had imagined. I am already eating clean 80% of the time but I knew that I needed more sources of protein. Dr. Bill Sears says that adults should be striving for half their body's weight in grams of protein daily for normal maintenance, body function, muscle repairing / rebuilding, and protein is great for maintaining blood sugar levels as well as keeping you full and satisfied. I used the #ctransc to see if it could help me maintain my healthy weight but tone and reduce sugar cravings. It did!!!

To learn more about my weekly progress in the first accountability group, visit my chronicles here: week 1week 2, week 3, week 4, week 5, and week 6 to see how my daily progress went from week to week. 

I have been eating Juice Plus+ Trio (Orchard, Garden & Vineyard) for 4.5 years and the protein shakes were hit or miss. Since 9/1/13, I have been drinking at least one a day! As a certified health coach, active blogger and mama, this is needed nutrition for the very busy mornings writing content and meeting with clients. Clarity and focus are two attributes I cannot live without. 

Juice Plus+ is the next best thing to fruits and vegetables. It carries a Nutrition Facts label and is food. Juice Plus+ is a tool to help you transform your health regimen and eat more whole foods - eat cleaner and reduce (or eliminate) red light food eating. More on Traffic Light Eating here. Juice Plus+ Complete is our plant based protein powder. Whole food wellness is attainable. 

My results: 
+ I reduced sugar cravings. 
+ I ate more fruit and vegetables daily. 
+ Maintained my healthy weight. 
+ Drank half my body's weight in ounces of water daily.
+ Met the minimum protein requirement daily. 
+ Lost 2 inches around my waist (dropped down to pre-wedding sized jeans (from over 8 years ago);
+ Lost 1 inch around hips;
+ Lost 1 inch around thighs.

How to sign up: Message me on my blog and /or like my Facebook Page and message me there. Visit my website.

Program: Order Juice Plus+ Complete powder (pay for it in full). Drink 1-2 shakes a day. At week 3, order Juice Plus+ Trio (installments) and then reduce Complete shakes as needed. I will email you a Complete recipe book as well as some recipes for meals. In addition, I will be in contact with you throughout the Clean Transformation Challenge providing you wellness education as needed. 

Choose, eat, and live well! =)

Tuesday, October 22, 2013

Third Annual #FoodDay - Chips & Dip recipe

In celebration of the upcoming third annual "Food Day," I'm sharing one of my go-to dips for tortilla chips:



Organic white corn tortilla chips.
Dice one large Hass avocado.
Dice one medium organic tomato.
Organic mild salsa.
Dollop (1 tablespoon) of plain greek yogurt. 
Squeeze the juice of 1/2 lime over the 'dip.'

The dip should be chunky. Add more veggies to your liking (maximize veggies; minimize dairy (or omit)). The recipe is simple and it can be made in a flash. 

What is your favorite dip to serve with chips? 


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Choose, eat, and live well! =)


Friday, October 18, 2013

Antioxidant Rich Purple Potatoes


What a beautiful potato, yes?! When I opened my CSA box last week, I was transported to the kitchen of Chopped on The Food Network. I have seen them used in that kitchen but have never eaten them. I couldn't wait to try them! My husband suggested roasting them with garlic and rosemary. Why that sounded like a great idea! 

Purple potatoes are antioxidant rich and guess what? When you close your eyes and take a bite, they taste exactly like a Russet potato! 

I recommend eating potatoes that haven't been grown using pesticides. Potatoes are on the EWGs Dirty Dozen list. However, I know not every family can afford to buy 100% organic produce. The benefits of eating fruits and vegetables grown in any way outweigh the risks of not eating any produce. When you're able to make different food purchases, aim for buying organic produce that falls on the annual publication of the Dirty Dozen. They have found up to 35 varieties of pesticides on potatoes. 

Roasted Purple Potatoes

Preparation
2 pounds of purple potatoes (or 8-10 potatoes)
1 cup of vegetable broth (make your own)
2 garlic cloves thinly sliced
2 tsp Himalayan Sea Salt
1 tsp fresh (or dried) Rosemary

Directions: 
Preheat oven to 420 degrees F. Cut potatoes into 1 inch cubes (similar sizes) for even roasting and add to a Corning Ware dish. Salt the potatoes and toss them for even coating. Pour the vegetable broth over the potatoes. Sprinkle the rosemary and garlic onto the potatoes. Roast for 20 minutes without the lid. Toss (using a long handled spoon carefully toss them while in the oven) and continue roasting for another 20 minutes with the lid on. Check the texture of the potatoes. I roasted mine for 45 minutes. 

(I received a Corning Ware set as a wedding gift 8.5 years ago. I like that it's versatile, durable, chip-resistant, and maintains its new appearance for a long time. Best of all, it is easy to clean and it truly can be used from the oven to table to freezer.) 

Many years ago I moved away from table salt to sea salt then I was introduced to Himalayan Sea Salt about two years ago. I know the benefits of the pink salt outweigh the benefits of sea salt but I'm not always consistent but what I can tell you though is the only table salt you'll find in my house is for use in my son's crafts. You can find iodine in cow's milk (if they've eaten iodine rich foods while grazing) and in seafood (you can supplement with Cod Liver Oil (I recommend Nordic Naturals - I'm an affiliate as a Certified Health Coach)). If you like sea vegetables, kelp is an exceptional choice for iodine. Also some processed foods have added iodine. 

While my potatoes roasted, I cut up some yellow onions and carrots and seasoned 6 chicken breasts with Himalayan Sea Salt, cumin, and garlic. I also roasted this in my own vegetable broth for 35 minutes covered. The chicken came out so moist! The carrots were just right - with just a little crunch. (I'm not a fan of mushy vegetables.) 

Have you eaten purple potatoes? If so, how did you prepare them? Feel free to leave a comment with your recipe. Maybe I'll try yours out and share it in a future blog post! 


I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.


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Choose, eat, and live well! =)





Tuesday, October 15, 2013

#ctransc #Chronicle of wellness week 6 (last week!)

Week 6 - 10/6 - 10/12/2013

My Clean Transformation Challenge (#ctransc) began on 9/1/13. As a certified L.E.A.N. health coach, I believe that whole foods are a better source of nourishment than synthetic isolated multivitamins.  I also prefer plant based protein over whey / casein. 


This is my last week chronicling my personal progress in the first rendition of the #ctransc (Clean Transformation Challenge). I'll be starting up a new accountability group on 11/1. Message me if you'd like to learn more. 


My goals:

1) Maintain my healthy weight. (YES!)
2) Get stronger, leaner. (Yes!) -- the leg presses are on point!
3) Continue eating clean. (Yes!) --- making smarter choices daily! 
4) Decrease sugar cravings. (Yes!) --- when they do come on, I limit my portion. 
5) Lose 2 inches around my waist (Done!). I will enjoy running by the end of 6 weeks! (Done!)
6) Continue drinking half my body's weight in ounces of water daily. (My drink of choice!)

Day 1: My son and I decided to stay in town yesterday so my 'office' day was shifted a bit. Once I got home, I blended up some chocolate Complete with flax milk, hemp seeds and almonds. It was superb!! This evening I sauteed two types of squash with leftover rice.  

Day 2: Started my day off right! A brainy breakfast of steel cut oats with 2 tbs of hemp seeds and sweetened with pure maple syrup. I added 1 tbs of almonds and served honeydew on the side. Spent some time at the gym on the treadmill and on the stair climber. I pushed 220 on the leg press and 165 on the calf/toe raises' machine. I felt so strong today!! I'm in my last week in the challenge and I feel pretty darn great! Came home and ate a turkey, cheese, avocado, spinach, tomato, and turkey bacon sammich on whole wheat bread and a handful of pretzels. I gave my son two Joe Joe's cookies for mid-day snack and I so bad wanted some but I resisted the urge and grabbed two pieces of the raw fudge (provided me 12g of protein too!) from Friday evening. Whew!! I drank a flax milk, almond, banana, and chocolate Complete shake for dinner. 

Day 3: Put in some strength training at the gym this morning. Maintained the same weight as yesterday. I enjoyed a chocolate Complete, flax milk, and almond shake after my workout and before my chiro appointment. I was able to get my first appointment with a chiro who visits my city once a week for a very fair deal. I was to

ld that he has never met anyone with only one bad spot in their back and that my back is very strong. He also said that my ligaments are healthy and he attributes it to my healthier eating. I shared with him about my #ctransc and how I've met my goals over the last 5.5 weeks of eating cleaner. For dinner, I made roasted veggies (carrots, zucchini, potatoes, onions, white eggplant, asparagus, and tomatoes) with rosemary and olive oil. I served it with sammiches filled with chicken breast, turkey bacon, tomatoes, spinach, avocado, and cheese. 

Day 4: I decided to use this as a rest day for two reasons: 1) I want to relish in my chiro adjustment from yesterday and 2) it's cold. I'm not a fan of the cold and after mid-80s yesterday, it's mid-50s with the darn wind. It's hard for my body to acclimate to such differences in weather. I tend to tense up when it's cold. This morning I drank a hemp milk shake with vanilla Complete, milk thistle, two pears, and ground flax. Very thick and delicious! I need to buy flax and hemp milk in bulk at my next trip to the health food store. None of the stores in my city carry it... yet! For dinner tonight, we're having vegetarian burritos. The protein is the black beans and avocado. 

Day 5: Today was an exercise day at home. Tomorrow we're going on a road trip for a few days and I have some packing and last minute errands to take care of. Tonight I served another rendition of the one-pan veggies with chicken. I wanted to use up the vegetables before we left. In two days, the first #ctransc will be over and I will be maintaining my met goals above until the second group forms on 11/1. 

Day 6: Road trip day. Not much exercising was had. I did go to the health food store today to get more hemp and flax milk. I picked up dinner at Bushfire Grill (clean eating). I also conducted a wellness presentation for a group of 10 (5 kids and 5 adults) on the importance of antoxidants. This has been a fun topic for me because it's something we tend to overlook but yet carries so much importance in our health and is really easy to consume more of them. Antioxidants are found in fruits, vegetables, whole grains, and nuts! 

Day 7: Spent the day relaxing with friends. 

Know that 80/20 is a good formula for eating clean. Also know that some people refer to a 70/20/10 in their health regimen which stands for 70% eating clean, 20% fitness, and 10% mind over matter (emotional health). I think both are good but if you're finding that you're eating far too many red light foods your efforts in the gym, on the track, in your home may not show. If you want to step up your wellness, you need to have a mental commitment first. I can't make you want it. No one can. Only you! If you're plateauing in your fitness, maybe you need to eat cleaner or get your mind right: "Change your mind, change your life!" If you're eating clean, but not exercising, you may not be gaining any weight, but you won't be meeting long-term health goals. 


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Choose, eat, and live well! =)

Friday, October 11, 2013

Updated Raw Fudge Recipe

Raw Fudge
No heat, gluten and dairy free.
Made with two kinds of nuts (peanut and walnut). 



As part of a wellness presentation I put on recently for a local MRTT (Moms Run This Town) chapter in Ridgecrest, CA, I made raw fudge as an example for a rich plant based protein snack. This would be an ideal food for after a run or a mid-day snack. The theme of the talk: Power up with Protein and Fuel with Fruits and Vegetables. I provided some health tips on how to eat more antioxidants and their importance for runners. 


Ingredients:



2 cups Chocolate Complete powder (non-GMO tofu, pea, rice & chickpea protein) (like this)
     Yields: approximately 30g of protein
4 cups Nature’s Path Organic Hemp Plus Granola (Omega 3s) (like this)
     Yields: approximately 56g of protein
1 cup chopped walnuts (improves cholesterol; Omega 3s) (like this)
     Yields: approxiamtely 20g of protein 
1 cup dried cranberries (antioxidants - protects cells from free radicals)
      Not a source of protein. 
1 cup maple syrup (amino acids – essential to cell maintenance, function and regeneration)
      Not a source of protein.
2 cups creamy peanut butter (source of protein used to rebuild muscles)
      Yields: approximately 112g of protein (there are 16 tbs in one cup, 2 tbs = 7g)

The fudge made 40 servings. Each serving provided approximately 6g of protein. 

Preparation: 


This one is a cinch! Though, it'll build some muscles while you mix. Mix dry ingredients together (the first 4 ingredients) then add the wet. My trick is to mix the peanut butter and maple syrup together to get a nice consistency that can be poured over the dry ingredients. Mix - about 50 strokes. Pour into a 13x9 pan and pat down until level. Refrigerate for at least 1 hour then cut into 40 servings (8 rows by 5) and keep refrigerated between servings. It'll keep in an air tight container for up to one week. Enjoy! 


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Choose, eat, and live well! =)



Monday, October 7, 2013

#CtransC Week 5 Chronicle of Wellness

WEEK 5 - 9/29 - 10/5

I'm leading a Clean Transformation Challenge (#ctransc) that began on 9/1/13. Each session runs for 6 weeks. I'll be chronicling my experience while on the #ctransc. As a certified L.E.A.N. health coach, I believe that whole foods are a better source of nourishment than synthetic isolated multivitamins.  I also prefer plant based protein over whey / casein. 

Two more weeks left of this first session. If you're new to Juice Plus, this is the week that you'll integrate the capsules (or chewables) for integrated whole food nutrition of 25. 


My goals:

1) Maintain my healthy weight. (YES!)
2) Get stronger, leaner. (Yes!)
3) Continue eating clean. (Yes!)
4) Decrease sugar cravings. (Yes!)
5) Lose 2 inches around my waist (Done!). I will enjoy running by the end of 6 weeks! (Getting there!)
6) Continue drinking half my body's weight in ounces of water daily. (My drink of choice!)

Day 1: It is Sunday again and my official work 'office' day. I did start my morning with a chocolate, coconut, banana and peanut butter shake followed by tuna salad for lunch. My mid-day snack was grapes and blueberries and some leftover chicken with purple potatoes for lunch. I got my stretch in but I'm not exercising. As a reminder, the goal is to work out 3-5x a week. 

Day 2: 1-hour in the gym. It was a day of improvements! My leg press was 180 pounds and I did 3 sets of 10. I think I can get to 200 by week's end and I'll do shorter reps. One mile: 13 minutes but I ran for half of it (combined). My longest stretch of running was 2.5 minutes (up from 1.5 minutes). "Don't discount small beginnings." Enjoyed an almond milk and chocolate Complete before arriving at the gym. It has helped to curve hunger pangs when the morning is hectic. 

Day 3: Rest day due to having to run errands but that most of that went up in the air when the offices were closed due to the partial government shut-down. I went grocery shopping yesterday and my impulse buy was a Kashi roasted vegetable pizza. I ate half for lunch and shared the other half with my son at the park in the evening. Had a big fruit salad for my evening meal. Fresh juice of apples and carrots. Lemongrass tea in the evening. 
Day 4: Chocolate, banana, and coconut smoothie. 1 hour in the gym. Ran for 4.5 minutes straight and finished one mile in 13:10. Leg press: 200 up from 180 on Monday and 50 pound calf raises (up from 40 on Monday). I also did 60 pound leg extensions (up from 50). I've been going to the gym regularly for one month. I love my progress! I made stuffed peppers for dinner tonight but this time I substituted ground turkey for the lean ground beef. I added 5 veggies, too (radish, two kinds of squash, carrots, and onions). 

Day 5: I'm a creature of [good] habits  - I haven't been very hungry this week for breakfast as I've been hitting the gym for an hour most days after dropping my son off at Kindergarten. One shake that is easy to make in my Vitamix is the one I've had for the last few days. Drop a partially frozen banana in the container, pour in about 10 ounces of coconut milk, 2 tbs of peanut butter, and 1/2 cup of chocolate Complete and blend. It's done in about 8 seconds. Pour in a cup. Add a straw and out the door I go. It's not heavy on my stomach while working out and I'm not thinking about food because I have no hunger pangs. I did less time on the treadmill today because I wanted to spend more time on the leg exercises. I tried to push 220 on the leg press but it was too heavy. I'll keep working at it though! 

Day 6: One hour in the gym. I've decided to limit my time on the treadmill and use most of my time with strength training in the gym at the end of this week. While I'm on the treadmill, my intervals are still fair: 3 minutes running to 1-2 minutes walking. I run at a 5.5 and walk at a 3.8. I've been pushing 200 pounds on the leg press consistently this week. Calf raises are at 145 pounds (seated). This evening I shared a free presentation on LEAN and JP+ to a group of runners (gals who run between 5-130 miles a week!). The talk was on fueling with fruits and vegetables and powering up with protein. I made raw fudge and green smoothies. 


Day 7: My son and I headed into town (about 70 miles away) to learn more about a Health & Wellness Fair that I will be participating in as a vendor next year. I got a free muscle testing consultation while at the H&W Fair and have booked my first appointment with the chiropractor who specializes in muscle testing and not "rack 'em and crack 'em" for this coming Tuesday morning. Spent no time in the gym but lots of time walking. I went to the health food store and found the 'brainy' aisle and picked up raw shelled hemp as well as several containers of hemp and flax milk. 

I took my measurements prematurely last week because I was excited to see the numbers. I know my progress has been solid and I'm only 5 weeks into making fitness an important part of my day - every day (not just 3x a week). The clean eating was in the bag but I did reduce my consumption of carbs. The numbers were good. I still have some work to do but this is a lifestyle change - not a fad, diet, or a temporary fix. I'm thankful I have the means to embrace wellness from all sides. Next week is my last week chronicling my personal progress. I may share the feedback from my clients who participate when I begin my next accountability group on 11/1. Would you like to join? 

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Choose, eat, and live well! =)

Thursday, October 3, 2013

#ctransc Week 4 - Half way through!

WEEK 3 - 9/22 - 9/28

I'm leading a Clean Transformation Challenge (#ctransc) that began on 9/1/13. Each session runs for 6 weeks. I'll be chronicling my experience while on the #ctransc. As a certified L.E.A.N. health coach, I believe that whole foods are a better source of nourishment than synthetic isolated multivitamins.  I also prefer plant based protein over whey / casein. 

My goals:
1) Maintain my healthy weight.
2) Get stronger, leaner.
3) Continue eating clean.
4) Decrease sugar cravings.
5) Lose 2 inches around my waist. I will enjoy running by the end of 6 weeks! 
6) Continue drinking half my body's weight in ounces of water daily. 

Day 1: It is Sunday. I made pancakes from Bob's Red Mill organic pancake & waffle mix. Served it with pure maple syrup and sliced bananas. I scrambled some eggs and served it with turkey bacon (until I can get my hands on nitrite/nitrate free turkey bacon, I limit my consumption). I snacked on fruit throughout the day and then had a turkey burger without the bread and topped with tomatoes, lettuce, and cucumbers. Mid-day snack which consisted of managing my sweet tooth fix was a bowl of Bob's Red Mill granola, Enjoy Life chocolate chips, and sweetened shredded coconut. I drank a chocolate, coconut, and peanut butter shake for dinner. I failed to mention that at some point during this day I pulled my lower back. Urgh! My husband has an inversion table and though I hate the feeling of hanging upside down, I felt some relief. I've been alternating arnica and peppermint oil as well as lots of stretching. 


Day 2: Still in some pain in my lower back so I'm skipping the gym today. Started off with a coconut and chocolate Complete shake. I have some paperwork to catch up on today so it's an official 'office' day. 

Day 3: Started my morning off with a chocolate Complete shake. I don't drink coffee. I don't even like the scent of coffee! So I'm a water drinker and now with this #ctransc in place, I'm drinking way more plant based drinks and I've been satisfied. I went to the gym this morning but only could spend a half hour there so I walked on the treadmill. I met with a client this morning. I contacted some prospects regarding my L.E.A.N. consulting services. 

Day 4: Spent an hour at the gym again. The way I spend my time there: stretching, treadmill 13-16 minutes, stretch again followed by leg presses, then arm exercises (including free weights). I stretch in between and then go to calf raises then so on and so on. I don't do all of one body part at each work out... yet. I may switch and do leg day, arm day, ab day, etc., but currently I'm working each part of my body with each hour I'm in the gym. My body is getting stronger and the recovery has been positive. Other than a sore back once and a dull pain in my right knee, I'm doing great things! You can too. I enjoyed a chocolate Complete with coconut milk and shredded coconut. It was a sweet surprise. Pretty yummy and I drank it before I met my client and in between bringing my son home from swim practice. 

Day 5: One hour in the gym again. Today and yesterday I haven't been focusing on decreasing my time on the treadmill to earn my one mile. I'm keeping a good pace though I did walk at a 4.2 today which was exhausting. I stuck with it for the last half of my mile. Lots of stretching. My leg presses are up to 160 pounds and my calf raises are up to 40 pounds. I had another coconut and chocolate Complete drink but this time before the gym. I also ate a Stinger Waffle afterwards. I had a ton of errands to run and I wanted to ensure I would not be hungry until noon. Tomorrow I'm going to an event to talk to Veterans about my health coaching services. 

Day 6:  I attended the Veterans Stand Down in Ridgecrest as one of the nearly 60 service providers shared free resources with the community. It is truly rewarding encouraging others in their wellness journeys. As a L.E.A.N. coach, I offer free wellness presentations to non-profit organizations and other wellness chapters like last week's diabetes support group. I am able to offer these free presentation as a courtesy first and foremost but I can continue doing them when clients meet with me one on one for private health coaching or by taking one of my at-a-fee classes or ordering the plant based nutrition in a capsule or chewable or our protein powder. I chose to take my own breakfast and lunch though it was served free of charge to the vendors and veterans. I started my day with a chocolate Complete and coconut milk shake and then ate a greek yogurt with granola. I packed a peanut butter and jelly sammich (100% whole wheat bread, natural peanut butter, and organic strawberry preserves). I also packed grapes and blueberries and my JP+ gummies. They served breakfast burritos, hot dogs and pulled pork sammiches with chips and watermelon. Sodas and water offered. In the picture, I shared free samples of red and green grapes with blueberries and a flyer on the importance of antioxidants.


Day 7: I fit in my workout regimen by using my stairs, chairs, and beyond to got in some good stretches. I picked up our CSA box this morning and saw that we had received purple gems ... well, not gems, but potatoes. I had never eaten them before and was excited to try them! They are antioxidant rich! A blog post will follow on their benefits with my recipe. I also roasted chicken breast with onions and carrots. I roasted both dishes in my DIY vegetable broth. S-C-R-U-M-P-T-I-O-U-S! That recipe will also be shared in a post soon. You will love it as much as I do! 


Eating clean (or cleaner) is a huge component to wellness. If you're actively exercising, your fuel should come from real whole foods as much as possible.  If you're sedentary, it's even more reason to eat the best you possibly can daily. If you know someone who could benefit from my encouragement, please have them subscribe to my blog and / or contact me privately. 


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Choose, eat, and live well! =)