Thursday, March 26, 2015

Teaching Children About Health Is Vital

Child's hands holding blueberries after parent made teaching children about health a priority.
As a Beachbody coach and a mother, I believe that teaching children about health is vital. And I’m not saying forcing them into healthful eating. I'm talking about teaching children WHY it’s important to eat healthily and regularly exercise. It does take a little extra time and effort, but the outcome provides a promising outlook for a healthy future.

Benefits Of Teaching Children About Health

Enforces Healthy Habits

Teaching children about health from the beginning helps enforce healthy habits as they grow up. If they start eating a side salad at dinner every night, it will become routine for them. Hopefully, those healthy habits will continue for the rest of their lives.

Produces Healthy Preferences

When children eat healthfully in their youth, they often prefer the taste of whole foods over the taste of processed foods. Plus, their bodies will typically feel the toll of processed foods when they do eat them, so they will continue to recognize the value of getting proper nutrition, daily. Teaching children to eat healthy food every day can help them favor it in the future.

Generates Curiosity

If children start learning why they eat healthily and exercise daily, they’ll start to wonder why they would do anything else. Teaching children the reasoning behind healthy decisions can help get their minds thinking about why they do what they do. That encourages healthy, thought-out decisions.

Prevents Unhealthy Futures

If children are eating healthy and getting enough exercise from the beginning, there shouldn’t be a need to spend time and energy on correcting habits. Establishing healthy lifestyles can prevent things like obesity and obesity-related diseases. It can also eliminate the need for extreme health changes, which can be difficult. Because of this, teaching children about the importance of health can have a profound influence on their future.

Inspires Action

Teaching children the importance of health and exercise means you will be keeping them active. Being active gives children all the great benefits of exercise and fresh air. Plus, when they are running around outside, they aren’t fostering sight and posture issues by sitting and staring at a screen.

Do you agree that teaching children about health is essential? I hope so! Becoming a Beachbody coach is a great way to establish a healthy lifestyle and learn about how to incorporate health into your life, your family members' lives, and your friends' lives. Click here to learn more about becoming a Beachbody coach.
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Monday, March 23, 2015

The Superpowers of Healthy Greens

Healthy greens including asparagus, cucumber and green pepper.
Healthy greens are a great way to add a burst of nutrition to your daily eating habits. There is an array of health benefits if you are eating them regularly. Plus, there are so many types of healthy greens that it’s easy to add a quick and delicious side dish to any meal. Or, you can make a full meal using healthy greens as the primary ingredient.

Immune System

Healthy greens offer a bunch of vitamins and minerals, which help boost your immune system. Vitamins A, C, and E are found in most healthy greens and add extra nutrition to any snack or meal. The antioxidants found in healthy greens are a great way to maintain and protect your health. Phytonutrients are unique to healthy greens and offer an extra bit of healing of power to fight off illness and protect your immune system.

Weight Control

Because most healthy greens are low in calories, you can eat a lot of them without worrying about excessive weight gain. Most healthy greens have a high amount of fiber in them, which will keep you full and satisfied. Using healthy greens for a large portion of your meal also decreases glucose intake. Fresh, healthy greens don’t contain the sugar that is in processed foods, so it does not raise your blood glucose level or include excess sugar that can turn into fat. Plus, healthy greens contain water so they can help keep you hydrated all day long.

Improved Moods

Healthy greens have so many healing and preventative properties that they can help improve mood swings. They also promote lower cholesterol and blood pressure. Plus, the fiber in healthy greens helps control sugar-induced mood swings by slowing down the absorption of carbohydrates into your bloodstream after you’re done eating.

Some of my favorite ways to eat healthy greens are in a tasty spinach salad, with a side of roasted, spiced broccoli, or munching on fresh green peppers as a snack. But there are SO many options. I can easily switch up the type of healthy greens I’m eating, or the way I prepare them. Time to get creative!
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5 day extreme Beachbody Fitness and Business Bootcamp

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

I am beyond excited about the possibilities that 2015 will bring !!
I am so thrilled to announce that I will be launching an all new Internship training starting March 30th.
This small hand chosen group will be the first to take part in the one on one coaching process I've developed for 2015.
The step by step process will give you the tools and the proper foundation to take you from an intern to a Diamond level coach making a 6 figure income in just 90 days.
For the first 3-6 months - you will learn from me and what I do with my business. I will walk you through everything step by step. After a few months of following what I've shown you, your pay could be anywhere between 100$-300$ weekly From there, your pay can increase to 500$ - 1000$ per week on average (over $50,000 annually) for the following 6-8 months.
You can expect that number will double or even triple every year if you are consistent with your commitment towards the business. After just 2 years, you could potentially be earning a 6 figure income and with no limit on your pay for the years following.

This post is for people like me.
For the person that sees my daily posts and wonders what the heck do I do all day. How can I possibly retire from nursing, live a life by design, have vacations {5 to be exact} paid in full by Beachbody, and be home with my 3 babies...all while playing on social media.
Sounds Dreamy right?
People that want more out of life, that want to be healthy, and have the desire to help people.
From home.
With no Bossman.
Like organic living, social media, fitness, a mother, red wine, Fashion, make up, a believer, travel and scandal?? {bonus}
Individuals like myself that want more out of life and feel like they were made for more.
I never would be headed to Cancun in 24 days, speaking on the national coach call Monday or appearing in this quarters Super Saturday video, have some of the most meaningful friendships with a team of people that I truly love if I didn't decide to check this coaching thing out and to just go for it!!
Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker
When you join this team you are part of a sisterhood. I hate to admit that I am crazy selective on who I work with and mentor but, I am in LOVE with the culture that we created and it is important to me that you mesh with my vibe. We are all about love, lifting each other up, and motivating each other into greatness. AND we love doing it!
Make this a full time career or do your thing part time but, I am looking for those dreamers that are willing to move out of their own way to see how freaking fabulous this opportunity is!
First please note that, You must have a passion for helping people. Interns should be willing to get into the best shape of their lives. All fitness levels are totally welcome and you definitely don't have to be at your goal weight to start. You're journey will actually inspire more people than you even realize.
The internship doesn't just include business training , I will also be coaching you on elite fitness and nutrition, social media training, and all of the tools I have learned placing my team in the TOP 10 of all 240,000 coaches in Beachbody in 2014 and we are in the top 10 again in 2015!!!

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

If you truly love inspiring others and have been searching for that freedom and ultimate fulfillment in life...this might be the perfect opportunity for you!
I will be accepting applications for just one week and will be having a 5 day fitness and business opportunity bootcamp leading up to the internship starting the 30th of March.

Please apply here and I will get you added into our group!

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Friday, March 20, 2015

The Best Yoga Mat For Your Practice

A stack of the best yoga mats.
When it comes to finding the best yoga mat, there are a few factors to consider. You’ll want a mat that works best with the type of yoga you practice the most. So, don’t just go out and buy the one with the cheapest price tag or prettiest design on it. Think about the following characteristics, before you start your search for the best yoga mat.

Considerations For The Best Yoga Mat For Your Practice:


To figure out the ideal yoga mat thickness for your practice think about where you will be using your yoga mat. You’ll want something with a little bit of cushion if you will be using it on hard floors. However, if the mat is too thick, it could be difficult to balance on. Will you be traveling with your yoga mat? You’ll want to make sure it’s an appropriate thickness, so you can roll it up easily and carry it around.


The importance of texture isn’t just the way it feels underneath your toes. You’ll want some great traction, so you don’t slip and slide around. Do your hands and feet get very sweaty? Do you take hot yoga? If so, you’ll want extra traction. However, the best yoga mat for you won't feel rough or uncomfortable underneath your feet. If you do a lighter yoga or don’t sweat very much, you may not need as much traction. You can also consider getting a yoga mat towel to put on top of your mat, which allows for extra traction with a different texture.

Sustainability and Cost

To purchase the best yoga mat for the environment, look at what materials make up the mat. It’s best if you can find one made of PVC-free materials or a mat derived from a natural plant base. That will typically cost a little more, but we think being an eco-friendly consumer justifies the higher price.

Size and Style

There are standard yoga mat sizes, but you can also find custom sizes as well. To find the best yoga mat for you, consider how long and wide you would like the yoga mat to be. Are you taller? A longer yoga mat will be perfect! Do you perform exercises and stretches that require a wider mat? Find one with wider dimensions. There are also some mats with pretty decorations and borders. You’ll have to decide how important this is to you and determine the best yoga mat to fit your size, traction, and style needs.

If you’re going to use your yoga mat a lot, be sure to put some thought behind selecting the best yoga mat. Do your research, do the touch test, and read reviews online before you buy. The best yoga mat for you will be one that ensures a healthy yoga practice, a workout that focuses on breathing and moving fluidly through the poses.

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Tuesday, March 17, 2015

Girlboss opportunity: Beachbody coaching

For me, owning a business is personal! I’m so, so glad I found a job where I’m the boss. I get to do what I love, and my business and personal life work together. I’ve found a way to make my health and fitness goals into a thriving business. Owning a business is easy when you make it personal. Learn how to incorporate your personal goals into your business goals by owning a business with Beachbody!

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

Here are a few reasons why I love owning a business as part of the Beachbody team:  

You get to be the expert.
Owning a business, as a Beachbody coach, means you get to become the expert in fitness and health! There is a wealth of knowledge and training accessible to Beachbody coaches, so you have everything you need for personal and business success right at your fingertips. I am now a business mentor and health coach to a team of over 1000. They are duplicating my success and we are able to help so many people reach their health and fitness goals. Never did I imagine I would be a girlboss neverless business mentor but, I love it!!

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

You are part of the greatest team, ever.
As part of the Beachbody team, the assistance you get is unlike any other support system. Because of my Beachbody business, the conferences and parties I have attended, and the friendships made, are incredible. Not to mention the free vacations and paid trips. This year alone I am traveling to California, Cancun, Paris, Nashville, Arizona, and Florida... all for Beachbody Festivities... DREAM JOB!!

In 2 years my team Royal Republic is one of the top 10 teams in the entire network. Our focus is on helping other people reach their health and fitness goals through the online support and accountability groups that we run. I have developed so many meaningful friendships that I would never have if I didn't join this opportunity.

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

You get to help other people.
One of the greatest benefits of owning a business with Beachbody is being able to help people achieve their fitness dreams. It’s amazing and inspiring to see other people making their goals and believing in themselves. This is what sparked my interest in being a coach and continues to be my driving force. We can be the pillar of support and help others with the change they are seeking. Sometimes people just need to know that they have someone behind them that is going to be their cheerleading them on to victory!

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

You do things you’ve never done before.
Before I knew about Beachbody, I probably would have told you I wasn’t planning on owning a business. I probably would have told you I would never do a bikini competition. Now, I am doing both, thanks to Beachbody!

Beachbody coaching, top coach, Top coach training, business opportunity, mentorship, girlboss, success, health coach, A fit nurse, Alyssa Schomaker

There is no end.
Owning a business with BeachBody is ABSOLUTELY my dream job. I’m always learning, and Beachbody is always coming up with amazing workouts, great nutritional products, and inspiration. I never run out of things to do or reasons to do them.

Do you want to jumpstart your health and your work life? Owning a business is the way to go. Contact me or fill out this application to learn more about the Beachbody program and how to make money by getting fit and helping others get fit too!

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Friday, March 13, 2015

Kettlebell Exercise - A Full Body Workout

Kettlebell in a gym ready for kettlebell exercises to begin.
Kettlebell exercise is so great for working the whole body with just one piece of equipment. These kind of workouts improve strength and balance; it’s the perfect combo! If your gym has kettlebells, you can do this workout there. Or, you can purchase a set of your own for a simple workout at home. If you’re a beginner, start off with lighter weights and work your way up as you become stronger with each kettlebell exercise.

Here are a few of my favorite moves for kettlebell exercise:

  • The Kettlebell Row
Stand with feet shoulder-width apart. Hold one kettlebell in each hand with your arms down by your sides. Keeping your palms facing down, raise the kettlebells up to just above the chest, and then lower back down slowly. Do 12-15 reps of this kettlebell exercise.
  • The Kettlebell Squat
Stand up straight up with your feet shoulder-width apart for this kettlebell exercise. Grab a single kettlebell with both hands. Lift the kettlebell to your chest level and hold it there as you perform a standard squat. Keep your back straight as you perform the squat. Try to do 15-20, but be sure to stop if your form starts to change.
  • The Kettlebell Twist
Lay down on your back like you’re going to do situps, with your knees bent and your feet flat on the ground. Hold the kettlebell with your hands near your chest and sit up halfway with a straight back. Swing the kettlebell to the right as you turn your torso to the right, then swing and turn to the left. Be sure to twist from side to side, you should not move up and down during this kettlebell exercise. Repeat 20 times or as many times as you can without dropping.
  • The Kettlebell Push-up
Put two kettlebells of the same weight on the ground with the handles up. Space them so they are shoulder-width apart. Perform standard push-ups with your hands firmly grasped around the kettlebell handles. To get really aggressive with this kettlebell exercise, pull one of the kettlebells up to your armpit after completing the push-up. If you do this, be sure to alternate arms. Try to work up to 15-20.

Whew! Kettlebell exercise is great for building muscle, I hope you enjoyed the workout. Do you have any favorite moves you like to do during kettlebell exercise? I’d love to hear them!

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Tuesday, March 10, 2015

Sample 2 week clean eating meal plan

Failing to plan if failing to plan quote
Planning your meals and snacks is KEY to staying on track!  Below you will find:

1. My sample 1-Week meal plan

2. A free Meal Plan Template so you can create your own!

3. A full 2 week sample meal plan INCLUDING RECIPES!

My 1-Week Meal Plan

Clean Eating Meal Plan Template

2 Week Sample Meal Plan with Recipes

*Eat 5-6 small meals per day, spaced out 2.5 - 3 hours apart
*1 of these daily meals or snacks should be replaced with Shakeology
*Your last meal should be at least 2 hours before bed
*Remember to drink ½ your body weight in ounces of water daily


Breakfast: ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed and ¼ cup blueberries. 
4 egg whites scrambled or hard boiled and 1 egg yolk.- you can always buy the egg whites in a carton. 
1 cup black coffee or clear green tea 
1 liter water with lemon-drink warm before you eat anything else in the am! It is a natural detox and helps you body shed weight and toxins. 

Mid Morning Snack: ½ cup nonfat plain yogurt with ½ cup strawberries or blueberries, or one orange sliced and peeled, 1 tbsp sliced almonds and water (Greek Yogurt- make sure you get the plain with no fruit, too much added sugar). 

Lunch: Whole-grain pasta with chopped fresh tomatoes grilled chicken and water 

Mid afternoon snack: Sliced cucumbers and carrots, 2 tbsp hummus (Costco sells low fat roasted red pepper hummus) and water. 

Dinner: Roasted turkey breast, steamed broccoli, brown rice and water 
(If you need it) Snack: Scrambled egg whites with sliced tomatoes, water or caffeine free herbal tea. 

Breakfast: 1 Ezekiel English muffin (can be found in Giant Eagle in the freezer section, this bread has no preservatives and has to be kept frozen) spread with cottage cheese and topped with spinach, tomato and scrambled egg whites, water and coffee or tea. 
Snack: 1 apple with 2 tbsp almond butter 
Lunch: Whole-grain wrap spread with Dijon mustard or hummus and topped with Spinach, alfalfa sprouts and leftover roasted turkey and water. 
Snack: ½ cup Nonfat cottage cheese with blueberries or other berry and water 
Dinner: Balsamic Chicken, sweet potato fries and green beans 

Balsamic Chicken: 
4 boneless skinless chicken breasts 
1/2 tsp sea salt
1/2 tsp pepper 
1 package button mushrooms (washed patted dry and sliced) 
3 tsp minced bottled garlic 
1/4 cup balsamic vinegar 
3/4 cup low sodium chicken broth 1 bay leaf 
1/4 tsp dried thyme 
Cooking spray 

Preparation: Season chicken with salt and pepper. Spray non-stick skillet with cooking spray and heat to medium high. Add the chicken and saute until brown on one side. Add garlic and flip over chicken breasts and add mushrooms. Continue cooking while stirring mushrooms. Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme. Cover and simmer over medium low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and pour mixture over chicken and serve. Make extra and use for your salad or lunch the next day, tastes yummy after it has been sitting in that juice all night! 

Sweet potato fries
Prep: cut up sweet potato into slices and put a small amount of EVOO on cooking sheet and stir to coat. Add oregano and back until crispy. 350 degrees. *I also like taco seasoning instead of oregano. 

Snack: Post-workout protein shake: 1 scoop vanilla protein powder 8 oz water and fresh or frozen fruit (peaches, pineapple, strawberries and blueberries).

Breakfast: “Take me on vacation Oatmeal”, black coffee & lemon water. 

1/2 cup old-fashioned rolled oats (not instant) 
1/2 cup oat bran 
1/8 tsp sea salt 
1 cup unsweetened almond milk 
1/4 cup protein powder (optional) 
1 ripe mango or peaches peeled and pitted, diced
1 tsp roasted golden flaxseed 
2 tbsp chopped cashews 
1 tbsp unsweetened flaked coconut 

Preparation: Combine oats, oat bran and salt with 2 1/4 cups water in a small saucepan over medium high heat until simmering. Reduce heat to low and cook, stirring until mixture thickens and water is absorbed, about 3 minutes. Remove from heat and let sit two minutes. (I just microwave my oatmeal, works the same) Divide cereal equally between 2 bowls. Whisk together almond milk and protein powder, and pour over cereal. Top with mango, flaxseed, cashews and coconut. This was delicious! I could eat it all day long! I also use peaches instead of mango sometimes. 

Snack: 2 unsalted brown rice cakes with 2 tbsp all natural peanut butter and a handful of raisins. 

Lunch: Whole grain Wrap with leftover balsamic chicken, low fat hummus, lettuce, tomato, feta cheese and piece of fruit. 

Snack: Sliced cucumbers and carrots, hummus and water 

Dinner: Salmon with teriyaki sauce, brown rice and zucchini 
I stumbled upon this Teriyaki Marinade when I was looking for a clean eating alternative to commercial marinades. This is super delicious! I use it on salmon, but I'm sure you could use it on other things as well! 

1/4 cup low sodium soy sauce 
1 1/2 tsp maple syrup 
2 tsp finely chopped garlic 
2 tsp lemon juice 
1/2 tsp sesame oil 
1/4 tsp sea salt 

Preparation:  Combine all ingredients and place meat or fish in shallow baking dish and marinate for 20 minutes in refrigerator.  Turn a few times to distribute the marinade evenly. 

Snack: Protein Shake- ¾ cup instant oatmeal, nuked in water, ¾ cup fat free milk, ¾ cup frozen berries, 2 tsp whey powder, 3 ice cubes crushed, add honey for sweetness and blend! 

Breakfast: : ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed, and ¼ cup blueberries. 
4 egg whites scrambled or hard boiled and 1 egg yolk. 
1 cup black coffee or clear green tea 
1 liter water with lemon 

Snack: ½ cup nonfat plain yogurt with ½ cup strawberries and 1 tbsp sliced almonds and water (Greek Yogurt) 

Lunch: 4 oz plain Grilled chicken salad with lots of veggies with 1 tbsp EVOO and 2 tbsp balsamic vinegar 

Snack: 1 banana with 1 tbsp almond butter 

Dinner: Sunset Chicken

3 to 4 boneless, skinless chicken breasts 
1 (14.5 oz) can diced tomatoes 
1 tbsp chili powder 
1 (15.5) oz can pinto or black beans 
1 1/4 cups frozen corn 
1/4 cup sliced green onions 
1 small can diced chiles 
Salt and pepper to taste 
Possible garnishes: Cheddar cheese, avocado, lime, cilantro, salsa, sour cream. 

Combine chicken, tomatoes and chili powder in large pan. Cook over medium high heat for 30 minutes or until juices run clear from chicken. Add beans, corn and chiles. Season with salt and pepper. Simmer for 5 to 7 minutes. Garnish with green onions and serve with whole grain brown rice. 

Breakfast: Apple Muesli-1/2cup quick oats, 1 cup almond milk, ¼ apple grated, dash of cinnamon and dash of maple syrup. Mix together and enjoy it cold! I love this recipe! 

Snack: 1 banana and ½ cup greek yogurt and lemon water 

Lunch: Leftover sunset chicken on a wrap with a glass of water

Snack: Sliced cucumbers and carrots, hummus and water

Dinner: Slow cooker Chicken Cassoulet with whole grain pasta 

1x 15 oz can navy beans, pinto beans or black-eyed peas, rinsed and well drained. 
4 boneless skinnless chicken breasts or turkey breast. 
Sea salt and fresh ground black pepper. 
2 Tbsp extra virgin olive oil 
1-2/3 cups low-sodium chicken stock 
1 medium onion. 
4 celery stalks, trimmed and chopped. 
4 garlic cloves passed through a garlic press 
1/4 cup sundried tomatoes, not packed in oil. 
3 large carrots, peeled and cut into chunks. 
1/4 cup fresh basil, chopped fine
1 tsp thyme 
2 tbsp fresh minced parsley 

1. Spread half of the beans in the bottom of your slow cooker pot. 
2. Season poultry with pepper and sea salt. Heat olive oil over medium high heat in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes each side. Place the browned chicken on top of the beans in a slow cooker. Top with remaining beans and the chicken stock. Use water if you don't have chicken stock. 
3.Saute the onions, celery, garlic, sundried tomatoes, carrots, and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.  *Tip: Serve with Ezekiel bread and a clean spread. 

Snack: Protein Shake- 1 scoop vanilla protein powder, cupped handful of fruit, 1 cup water, ice, and 1 tbsp of ground flaxseed and blend! 

Breakfast: Veggie Frita

Preparation:  4 egg whites and 1 whole egg. Cut up any veggies you would like such as mushrooms, onions, tomatoes, green peppers, and sauté in evoo, add egg and let the mixture set. Then place in an oven at 300 degrees for 10-15 minutes. You can place salsa on top for extra flavor. Have 1 slice Ezekiel break or English muffin no butter. This is also good cold, you can save this for a snack or meal later. 

Snack: A handful of raisins & an apple

Lunch: Leftover slow cooker Chicken Cassoulet. 

Snack: ½ cup greek yogurt, 1 orange cut up into segments, 1 tsp raw honey, 1 tbsp almonds, mix together.

Dinner: Chicken Fajita Burrito.   I added black beans, frozen corn and brown rice for the rest of my family so they can have more options. You can give them cheese also. You just have to bypass the cheese. Watch your portion sizes. 

18 ounces chicken, cut into small chunks 
1/4 packet fajita seasoning mix 
1/2 red bell pepper 
2 cloves garlic
Several slices of white onion (you decide how much) 
2 whole-wheat tortillas 
Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt. 

Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy! 

Snack: cucumbers and other veggies with 1-2 tbsp hummus, water and green tea. 

Breakfast: Loaded oats (nice b/c it already incorporates your protein so you don’t have to make or eat additional eggs). 

Snack: Protein Shake 

Lunch: Eat Clean Burrito 

Snack: ½ cup Greek yogurt and berries, water/green tea. 

Dinner: Chicken Cacciatore 

1 1/2 pounds boneless, skinless chicken breasts, cut into 2-inch pieces 
Sea salt, to taste 
Freshly ground black pepper, to taste 
Paprika, to taste 
1/2 cup white whole wheat flour, for dredging 
4 tablespoons extra virgin olive oil 
1 large red bell pepper, chopped 
1 onion, chopped 
8 ounces baby Portobello mushrooms, sliced 
3 cloves garlic, finely chopped 
3/4 cup dry red wine

1 (28-ounce) can crushed tomatoes, with juice 
1 (14.5 ounce can) petite diced tomatoes (such as Muir Glen Fire Roasted with Roasted Garlic), with juice 
1 cup mushrooms (optional) 
3/4 cup organic free-range chicken broth (such as Pacific Natural Foods) 
2 teaspoons garlic powder 
Crushed red pepper, to taste 
1 teaspoon dried oregano 
1/2 cup coarsely chopped parsley 

1. Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil over a medium-high flame. Add the chicken pieces to the pan and sauté until just brown, about 5 minutes per side (note: if all the chicken does not fit in the pan, sauté it in two batches.) Transfer the chicken to a plate and set aside. 

2. Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by half, about 3 minutes. 

3. Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed red peppers, and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes.. Sprinkle chicken with parsley and serve. 




Breakfast:  ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed, wheat germ, bee pollen and ¼ cup blueberries. 4 egg whites scrambled (or hard boiled and 1 egg yolk), 1 cup black coffee or clear green tea, 1 liter water with lemon

Snack: ½ cup low fat plain yogurt into a blender with frozen fruit, skim milk, flaxseed. If you make extra you can take it to work for a mini meal later! 

Lunch: Leftover chicken cacciatore, water and piece of fruit. 

Snack: Veggies and hummus 

Dinner: Chicken with quinoa stir fry (serves 4)

1 lb Boneless chicken breasts, cubed
4 Tbsp Olive oil, divided
1 cup Uncooked quinoa, well rinsed
2 cups Low sodium vegetable stock
6 Small zucchini
4 Similarly sized carrots, trimmed and peeled
1 Red bell pepper, seeded and deveined, cut into long strips
5 Scallions, trimmed, cut lengthwise into fours
1 Fresh lime, juice and zest, divided
3 Tbsp Roasted sesame seed oil
½ Tsp Ground ginger
2 Tbsp Low sodium tamari sauce (or soy sauce)

1. With a vegetable peeler, peel strips of green zucchini skin. Don’t use white center part of zucchini. (You can use this later for a soup, stew, or to roast!)
2. Peel strips from the carrots until you have reached the core. Don’t use the core. (Again, use it later!)
3. Heat 2 Tbsp olive oil in skillet. Stir-fry red pepper, scallions, zucchini, and carrots.
4. While vegetables are cooking, heat 2 Tbsp olive oil in a separate skillet and cook chicken until almost fully cooked.
5. Add chicken to vegetable stir fry and turn down heat to slow cooking.
6. Rinse quinoa grains well – this removes the bitter coating, so it’s essential to do this before cooking.
7. Place rinsed grains in saucepan, Add 2 cups vegetable stock. Bring to a boil and reduce. Let simmer, covered, until all liquid has been absorbed.
8. Once all veggies and chicken have been stir fried, season with lime juice, sesame seeds, sesame oil, ground ginger, and tamari in skillet.
9. Serve with stir fry hot over quinoa and garnish with zest.

Breakfast: Berry Smoothie


¼ cup 100% orange juice

¾ cup water

1 scoop Whey Protein Powder, Vanilla Flavor

1 tsp. finely chopped orange peel

1 cup fresh or frozen blueberries
1 cup ice


1. Place orange juice, water, Protein Powder, orange peel, blueberries, and ice in blender. Cover; blend until smooth.

2. Pour smoothie into serving glass; garnish with mint if desired.

Snack:  1 cup of Trail Mix

Lunch: Grilled Chicken wrap, piece of fruit and water

Snack: ½ cup cottage cheese with blueberries and water/green tea.

Dinner: Clean Chicken, Potato, and Veggie bake 

Cooking Spray 
2 Skinless Chicken Breasts, chopped into 2-inch cubes 
1 lb Red Potatoes, chopped into 2-inch cubes 
1/2 bunch asparagus, trimmed and cut into 1-inch pieces (OR Red & Green Peppers, OR Vegetables of your choice) 
1/3 c fresh basil, chopped 4 garlic gloves, thinly sliced 
1.5 tsbp Olive Oil 
1 tsp chopped fresh rosemary 
Ground Pepper to Taste 
1/2 cup Chicken Broth if desired 

Preheat oven to 400 degrees and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, vegetables, basil, garlic, chicken broth, and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for approx. 45 minutes, turning occasionally, until tender. Serve. 

Breakfast: Fresh fruit salad


2 medium apples, cored, chopped

½ cup green grapes

1 cup halved strawberries

½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts

1. Combine apples, grapes, strawberries, and pineapple in a large bowl; mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.

Snack:  Non-fat Greek yogurt w/ pure honey & blueberries

Lunch: Grilled chicken salad (w/ Balsamic & EVOO)

Snack:  Celery sticks with all-natural peanut butter

Dinner: Salmon and Mediterranean couscous with green beans 

3 x 6-ounce packages of Morey’s Marinated Wild Alaskan Salmon (or 18 ounces of salmon with lemon, salt, pepper) 
1 cup dry whole-wheat couscous 
2 ounces feta cheese 
1 tbsp olive oil 
1/3 cup chopped cucumber 
1/3 cup chopped red bell pepper (or roasted red peppers) 
1/3 cup chopped red onion 
Salt, pepper, and Italian seasoning 

Bake salmon at 375 degrees for 30 minutes, until salmon is fully cooked through the center. With about 15 minutes to go, begin steaming asparagus. Then, mix feta, chopped cucumber, bell pepper, onion and seasonings (season to your liking) together. In a large sauce pan, bring 1 cup water and 1 tbsp olive oil to a boil. Remove from heat and pour 1 cup dry couscous into the sauce pan. Stir well and cover. Let stand for 5 minutes. Add veggie and cheese mixture and fluff. Measure 1 cup couscous mixture and serve with salmon and asparagus. 

Breakfast:  Turkey Sausage Muffin


1 whole-grain English muffin, split

1 oz. part-skim mozzarella cheese (sliced)
1 turkey sausage patty, cooked & warm

Preparation:  Preheat broiler or toaster oven to high.  Top one muffin half with cheese and place on baking sheet.  Broil for 2 to 3 minutes, or until cheese melts. Top muffin with a sausage patty.

Snack:  Banana 

Lunch: Chicken and Spinach Wrap


3 oz. raw chicken breast, boneless, skinless

1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
3 Tbsp. low-fat plain yogurt
1 dash curry powder
1 dash garlic powder
1 dash paprika (optional)
1 dash cayenne pepper (optional)
1 (8-inch) whole wheat tortilla, warm
1 cup fresh spinach (or romaine lettuce)


1. Place chicken in a shallow glass dish. Drizzle lemon juice over chicken. Season with salt and pepper if desired. Allow chicken to marinate for 30 minutes.

2. Heat medium skillet, lightly coated with spray, over medium-high heat.
3. Add chicken; cook for 3 to 5 minutes on each side, or until chicken is no longer pink in the middle. Remove from skillet. Slice and set aside.
4. Combine yogurt with curry, garlic powder, paprika (if desired), and cayenne pepper (if desired) in a small bowl; mix well.
5. Spread yogurt mixture evenly on tortilla, leaving about ½-inch around the edge. Top with spinach and chicken. Roll and enjoy!

Snack:  A handful of raw almonds

Dinner: Roast Chicken and Veggies


4 medium carrots, cut into 2-inch pieces

2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)


1. Preheat oven to 350°F.

2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof roasting pan.
3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.
Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.

Breakfast: Spinach & Tomato Omelet 


3 eggs (or 6 egg whites), slightly beaten

1/4 cup cooked spinach

6 pieces sun-dried tomatoes

Nonstick spray

Salt and pepper
Preparation: Soak sun-dried tomatoes in hot water for 10 minutes. Drain, pat dry, cut in half, and season with salt and pepper.
Spray a pan thoroughly with nonstick spray. Add spinach and tomatoes to pan and sauté gently for one minute. Remove from pan and set aside. Add eggs to hot pan and cook for one minute. Sprinkle eggs with spinach and tomatoes, season with salt and pepper, and cook until the eggs are done to your liking. Fold omelet over and turn onto the plate for serving. Try this with warm tomato sauce or a dollop of pesto or goat cheese. 

Snack:  Dried Fruit Chips (no sugar added)

Lunch: Greek roasted chicken salad (4oz roasted chicken, tomato, cucumber, onion, low fat feta, lemon juice, 1 tbsp olive oil) wheat thins crackers and water. 

Snack:  Steamed Edemame with Sea Salt

Dinner: Pita Pizzas and large salad. 

100% Whole Wheat Mini Pitas 
Olive Oil 
Shredded Part Skim Mozzarella Cheese 
Natural Pizza Sauce or with salsa :
You can keep it simple or add veggies you love. 

Preparation: Arrange pitas on a cookie sheet and lightly brush with oil. Top with pizza sauce veggies and mozzarella. Bake until cheese is melted. Enjoy as an appetizer, snack or meal! 

Breakfast:  Egg White Breakfast Burrito


1 Tbsp. olive oil

1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa


1. Heat oil in medium non-stick skillet over medium-high heat.

2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.

3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.

4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Snack:  Fresh fruit in non-fat greek yogurt w/ pure honey

Lunch: Grilled Chicken Salad 

4 oz. cooked chicken breast
salad greens (arugula, red lettuce, fresh spinach, etc.)
1 Tbsp. low-fat mayonnaise (less than 35 calories / Tbsp.)
Chopped onion
Pickle relish, mustard (as desired)
2 slices crusty whole wheat bread, toasted if desired

Prep:  Cut chicken breast into chunks. Mix with mayonnaise and condiments. Top with greens and spread on bread.

Snack:  Cucumbers slices & humus

Dinner: Shrimp Scampi


3 oz. dry whole wheat pasta

2 Tbsp. olive oil, divided use
8 oz. medium shrimp, peeled, deveined
1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped


1. Bring large pot of water to boil for pasta.

2. Cook pasta according to package directions; drain; set aside.
3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.

Breakfast:  Blueberry Pancakes


2 large eggs, lightly beaten

3 Tbsp. coconut oil, melted
2 cups low-fat buttermilk
2 tsp. baking soda
½ cup wheat germ
½ tsp. fine sea salt
1½ cups whole wheat pastry flour
1¼ cups fresh blueberries (reserve ¼ cup for garnish)
Nonstick cooking spray


1. Combine eggs, oil, and buttermilk in a medium bowl; whisk to blend.

2. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.
3. Add flour mixture to egg mixture; mix until just blended.
4. Fold in 1 cup blueberries; mix until just blended.
5. Heat a large nonstick skillet lightly coated with spray over medium-high heat. Ladle ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles cover the top. Flip; cook for an additional minute, or until golden brown. Repeat with remaining batter.
6. Garnish pancakes evenly with ¼ cup blueberries.

Snack:  String cheese & grapes

Lunch: Turkey Wrap
3-4 1-oz. turkey breast slices
1 Flour tortilla
2 Tbsp. Fat-free or low-fat cream cheese
1 Tomato slice

Preparation:  Put sliced turkey breast onto flour tortilla, add cream cheese, tomatoes, and lettuce. Fold and roll tortilla to make wrap. Serve with a side of fresh fruit. 

Snack: Carrots w/ Avacado Dip (see dip recipe below) 

1 can of green peas
1 avocado
I clove of garlic
1 tablespoon lime juice
hot sauce to taste

Preparation:  Place all the ingredients into a food processor and mix to the consistency you prefer.

Dinner:  Steak Salad


2 lbs. Yukon gold potatoes (or red bliss potatoes), cut into bite-size pieces

1½ tsp. olive oil, divided use
6 fresh rosemary sprigs, leaves removed and chopped, stem discarded
Sea salt and ground black pepper (to taste; optional)
1 lb. raw beef flank steak
12 cups chopped romaine hearts
12 medium tomatoes, chopped
1 Tbsp. finely grated Parmesan cheese
Nonstick cooking spray


1. Preheat oven to 375 F.

2. Lightly coat a baking sheet with spray.
3. Combine potatoes, 1 tsp. oil, and rosemary in a medium bowl. Season with salt and pepper if desired; toss to combine. Spread evenly on prepared baking sheet. Bake for 45 to 50 minutes, or until potatoes are golden. Cool.
4. While potatoes are baking, season steak on both sides with salt and pepper, if desired.
5. Heat remaining ½ tsp. oil in a medium nonstick skillet over medium-high heat. Add steak; cook for 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.
6. Place the steak on a plate, cover it with aluminum foil and let it rest for about 5 minutes.
7. Place lettuce in a large salad bowl. Add tomatoes, potatoes, and Creamy Lemon Caesar Dressing; toss gently to blend.
8. Portion salad among 6 large serving plates.
9. Cut steak on a diagonal into thin slices. Top each with an equal amount of steak and sprinkle with cheese.

So this is just a rough outline and you can mix and match any snack ideas and dinners. If there was anything that I forgot to include please email or call me and I’ll get it to you!

The #1 thing is to START SMALL.  
Make 1 change per week otherwise you are going to overwhelm yourself. Decide what recipes you want to make and get your grocery list together ahead of time. It will take you a couple of weeks to get in the swing of things but you can do it. Please please use me as a resource and call anytime you have a question big or small!

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