Going green! Green tea, that is!

Whenever I heard about the benefits of green tea, I would force myself to drink it, and try to swallow bitter, pithy taste.  I couldn’t even finish a full cup.  Time after time, I would read or hear about even more benefits, and I would try again.  Maybe you had the same experience: knowing something as easy as drinking a cup of tea is beneficial to your health, but not able to swallow those benefits! As you can see from the photo, this has changed for me!

A friend introduced me to flavors of green tea. It was a flavor revelation for me! I started noticing flavors of green tea popping up in grocery stores. The flavors included berry, orange, pomegranate, peach, mint, lemon, and others, but my very favorite that I found: jasmine. The smell is warm, flowery, intoxicating, reminding me of summer nights, with the lingering scent of jasmine flowers in the air.

My favorite time to sip it is in the morning, when I first sit down at my desk at work.  Then I’ll drink a cup in the afternoon to ward off the 3 p.m. snack cravings. It may surprise you (HA!) to know, but some days on my fitness and weight loss journey, I crave snacks and sweets (would you believe it?). So, I make myself a cup of jasmine or orange green tea, drink it, and go for a quick walk.  The majority of the times, cravings are gone! 

This has replaced my morning coffee, latte, or mocha with sugar, cream, and crap in it! I don’t need all those extra calories in my coffee, and I’m not a fan of drinking it black. My green tea drinking morning ritual soothes and warms me in the winter, and refreshes and cools me, when I drink it over ice in the summer. Sometimes, I get really crazy and squeeze a bit of lemon in my cup!

If you are not already drinking green tea, I hope you’ll join me in a cup.  The benefits just keep increasing.

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Mediterranean Chicken

This recipe was shared with me by my friend Sarah Griffith, and a fellow olive lover. She who got it from her good friend.  Since she shared it with me about three weeks ago, I've made it three times! Yep! Once a week!  I love it because I'll make a big batch for dinner one night, and then eat it over salad greens for lunch the next two or three days. It is soooooooo yummy!  I can't get enough of it!  

Below I've posted the original recipe Sarah gave me, along with some modifications I made, just for personal taste.

Mediterranean Chicken

INGREDIENTS

1 cup of flour (I use rice flour or almond meal to make it gluten free)                                                   6 pieces skinless boneless chicken breast (I use 2 packs of boneless, skinless chicken tenderloins)

1 TBS Oregano                                                   

1 TBS Basil                                                           

1TBS Thyme                                                       

1 TBSP pepper                                                   

1 TBSP butter                                                    

2 TBSP Olive Oil                                                

½ cup dry white wine

1 28 oz can diced seasoned fire roasted tomatoes

1 sm can/jar calamata olives - pitted/halved (I used a Greek olive mix I found at the grocery store olive bar)

2 TBSP capers (my husband doesn't like capers, so I used 2 TBSP of olive tapenade)

8 oz Feta Cheese - crumbled (sometimes I use Feta, but once I used goat cheese)

Flat Italian parsley for garnish

DIRECTIONS

1.    Preheat oven to 350

2.       Place first 5 ingredients in plastic ziplock bag and shake

3.       Place chicken in the bag and shake until fully coated with flour/herb mixture

4.       In a skillet, heat oil and butter. Place coated chicken in the skillet, shaking off any excess flour first.

5.       Saute the chicken for about 4-6 minutes on each side until golden brown

6.       Remove chicken from the skillet and set aside

7.       Add half a cup of wine to the skillet to deglaze

8.       Add tomatoes, bring to a boil, then lower heat and simmer for 3-4 mins

9.       Put chicken in baking pan

10.   Spoon wine/tomato mixture over the chicken

11.   Add the olives, feta cheese and capers, cover with foil

12.   Cook covered in the oven at 350 for 20 minutes.

Garnish with parsley.  Serve with rice or pasta

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Pick your Fix: 21 Day Fix & 21 Day Fix Extreme

If you are reading this, then you might be thinking it's time to make some lifestyle changes. The 21 

 Day Fix or the 21 Day Fix Extreme are fabulous programs with great results behind them and easy to fit into your lifestyle. Maybe you have had a friend who tried it or maybe you have seen some of my Facebook posts which peaked your curiosity. So, isn't it time to make yourself a priority? WHY NOT YOU?  Being busy isn’t an excuse. Work, household chores, to-do lists, they will always be there, but your health, your happiness, your feeling of energetic wellness will not.

Is your daily fitness and nutrition where you want to be? Are you close or really fallen off the wagon? I can help you either way you answered those questions. If you are feeling completely lost with your health and fitness goals then consider trying the 21-day fix. For 21 days you will practice clean eating, exercise and overall well being supported by my personal motivation, fitness tips, and meal planning tips for you.  During this time you will learn portion control and healthy habits. Most of my challengers tend to lose between 5 – 10 lbs during the first 21 days and continue to lose more the longer they implement these habits.

Now if you're already in great shape or are have completed another Beachbody programs. The 21 Day Fix Extreme is a brand new program, and it will take your fitness to a higher level. The program still emphasizes portion control and exercise, but the workouts increase in intensity and focuses on strength training with each of the workouts. If you want to “lean out” and get clear muscle definition, consider this program. 

On Monday, February 16^th I will launch two accountability groups: one for those looking to go Extreme with the 21-Day Fix, and one for those wanting to embark on a new lifestyle. The program will last for 21 days. You can do anything for 21 days! Pick your Fix and join me. Are you in?

Fill out the application below and I will be in touch within 24 hours. Excited to begin helping you!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

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Oodles of Zoodles!

Zoodles tossed with chunky tomato sauce

I've been promising to write about zoodles for a while now. So many people have asked me about them, as I've posted photos of my different dinners with zoodles. I love them, because I can have a great big bowl, for few calories, get my meal dose of veggies in, and still taste delicious.

Made from zuchhini, these spiraled, shredded zucchini "noodles" or vegetable spaghetti can be paired with any pasta sauce from scampi, to alfredo, to bolognese. A few things to know about zoodles before trying them:



1. They DO NOT TASTE LIKE PASTA! Re-read the previous sentence.  I don't want to lead anyone astray.  Pasta is chewy, carbohydrate deliciousness! I was born in Italy, so the taste for pasta is in my bones.  The problem is, as I grow older, it's also in my hips, thighs and butt!  While I haven't completely cut it out of my diet, it moved into the "occasional treat" column, and instead I eat zoodles regularly.

Pre-shredded zoodles

2. Zoodles is short for zucchini noodles.  Anyone can make these using a vegetable spiralizer.  Prices for this kitchen contraption start at $20 for the simplest, manual version, and increase from there. Just Google "Vegetable Spiralizer" to review all the different types. If you purchase one of these, it will come with a booklet, showing all the types of vegetables that can be spiralized. I do not own one of these.


3.  I'm lucky enough that my supermarket has them pre-shredded (spiralized).  If you live near a Wegman's, the zoodles reside in the produce department, near the pre-cut vegetables.  I work at a full-time job, am a Beachbody coach, a mom and a wife. One of my shortcuts is to buy pre-shredded zucchini/pre-made zoodles. Yes, they are a bit more expensive than just buying zucchini and spiralizing them myself, but time is money, and I would rather spend that time with my husband and my sons. Also, at Wegmans, the zoodles are also mixed with spiralized onions, red peppers and yellow squash, giving a delicious medley of vegetable flavor to my zoodles.

Zoodles with red onion, red pepper and yellow squash

4. Cooked or raw? Some people eat them raw, and just top with their favorite pasta sauce.  I might try them raw, with tomato sauce in the summer, but I enjoy them cooked.  I place about half the package in a saute pan on high heat with a tablespoon of coconut oil and one minced clove of garlic. The cooking time depends on the eater's texture preferences. The longer the cooking time, the softer the zoodles get. I like them well-cooked, and even crisp them up a bit in the pan.

Zoodles Alfredo

5. Toppings: I've topped zoodles with shrimp scampi, avocado-basil cream sauce, pesto, bolognese made with ground turkey, butter and cheese and any sauce I crave or want to try. What do you put on top of your zoodles? If you try something different and delicious I'd love to know!

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Avocado Basil Cream Sauce - no oil

When I eat pasta or spaghetti, I LOVE creamy, cheesy sauce, clinging to each noodle and tasting the velvety, cheesy, salty flavor with each bite. Loads of cheese and cream can raise cholesterol levels, comprise more that the daily recommended amounts of fat (and not even healthy fats), and derail healthy eating.

While browsing Pinterest one day, I saw a recipe for avocado cream sauce, to pour over pasta and noodles. This is a brilliant idea!  Avocados are full of healthy, heart loving fat, can lower cholesterol levels and are delicious!  However, when I clicked on the recipe, the three main ingredients were avocados, olive oil and cheese.  The first two fall into the category of healthy fats, but together in one sauce, also increased calorie levels.  If my goal is to lose weight, then this is still too much healthy fat for one meal.

So, I experimented to remake this sauce where it still contained the healthy omegas in avocados, and maintained the calorie count at a level to allow me to lose weight.  Of course, it had to taste delicious on pasta, as well!

On my second try, it resulted in a smooth, creamy, velvety sauce, full of flavor!  Even my 11-year old and my husband loved it. Give it a try, and toss it with multi-grain or brown rice pasta, or even toss with zoodles!

INGREDIENTS:

2 ripe avocados
1/2 lemon - squeeze for juice
1 clove of garlic (or more if you like it garlicky)
2 large handfuls of spinach
8 fresh basil leaves
3 TBSP grated parmesan cheese (I use pecorino romano, still flavorful, but less expensive)
1/2 cup of unsweetened almond milk
Salt and Pepper to taste




DIRECTIONS:
1. Place all ingredients in blender or food processor.
2. Blend until smooth and creamy.
3. Pour over your choice of pasta, zoodles or spaghetti squash.

Makes 4 servings.  Add chunks of grilled chicken or grilled tofu if desired for protein, or serve alongside favorite protein.

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Vanilla Nut Fudge Shakeology!

 

I love this recipe!  It's sweet, with mini-chocolate chips and full of nutty- vanilla goodness! It's perfect to satisfy a craving, and a great substitute for a junky, sweet treat!

1 scoop/packet of Vanilla Shakeology

15 ounces ice cubes

10 ounces water

1 half cup of vanilla  

1 tsp. of vanilla extract

1 tsp. of almond extract

1 TBSP regular or chocolate PB2 (you can also substitute a teaspoon of almond butter or peanut butter)

1 TBSP mini chocolate chips

Place all ingredients in blender.  Blend for about 45 seconds, pour in Shakeology cup and enjoy!!

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P90X3: Review of the first three weeks!

Three weeks ago I started P90X3.  Yes, I must have been crazy to start a workout program two weeks before Christmas, but it was a fabulous way to stay on track during the holidays, and maintain my awareness of the food I ate to fuel my body.  I had treats, and enjoyed them, but I made sure to curb any over indulging, because I wanted to see the results of my hard work.

            

When I started, I did one 30 minute workout each day, from the Classic schedule of P90X3.  There are four other program schedules: Lean, Mass, Doubles and Elite. My goal was to get in better shape, get stronger and lose weight, so I chose the Classic schedule. While the program comes with its own meal schedule, I chose to follow the meal plan from the 21 Day Fix, as I completed the Fix, lost 10 pounds and was accustomed to the eating plan.

 

I’m loving the varied workouts.  The program has a different 30-minute workout each day for a week, with the option of resting on Sundays, or doing the low impact Dynamix workout, which is geared toward improving strength, balance, and flexibility for athletes. This schedule block is repeated for three weeks, followed by a transition week and then a new three week block with new workouts!  The variety keeps me engaged without ever getting bored.

It’s a 90 day program, so I’m in this for the long haul! It feels empowering and healthy to stick to my goals! My favorite workouts of the past three weeks included Agility X (a variety of agility drills), The Challenge (alternating push-ups and pull-ups), Yoga X and Dynamix.  While the other three workouts (Warrior, CVX and Pilates) were challenging for me, I knew my body was benefiting, especially from the burpees and plyo moves in Warrior and CVX! A bit of grumbling and huffing, helped me through those and what Tony calls "Elevator Push-Ups!"

 On Monday, I started my fourth week! A month ago I never would have thought I would have survived the program let alone during the holidays, but here I am! I got stronger, and more flexible!  While I only lost two pounds, during the past three weeks, it was over the holidays, when I attended plenty of parties and gatherings.  This week was a transition week, between one block of workouts, to the next block, which I start this coming Monday. 

When I started the program, I woke up at 5:15 a.m. and worked out first thing in the morning (as I had done during the 21-Day Fix). After the first two weeks of morning workouts, the holidays came, and I was on vacation from my full-time job. So for week of “stay-cation,” I slept in each day until 8:30 or so, had my Shakeology for breakfast, and worked out around 10 a.m.  Because I had the week off, instead of doing only the 30 minute workout on my schedule, I did doubles!  This is what helped me stay on track for all my holiday parties.  

My sons joined my workouts a few times each week. Since I resumed working, I work out in during the evening. When they workout with me, the time passes quickly, because they add their 8 year old and 11 year old commentary, which makes the workout more fun.  Plus, they are the perfect audience for Tony’s corny jokes!

When they workout with me, they are learning about the importance of exercise at any age, and allowing the body to move. While they both have bundles of energy, sometimes they also groan with me, when we have to do Super Burpees or Elevator Push-ups!  We all love yoga, and this is the one workout we always do together, and they learn about the importance of being still and mediating as well. 

My nutrition was so-so during the holidays.  I didn’t want to feel deprived at the seven (yes, SEVEN) parties I attended over two weeks. From my holiday party at work, to a gingerbread house making party for the kids, to a New Year’s Eve party, I would have my treats, without any guilt, and for the one week I had off from work, do my double workouts.  In addition to daily double workouts, I made sure to drink three liters of water every day, which of course increased my trips to the potty (LOL)!!  For these parties, I would practice my healthy eating tips for the holidays, and then have a slice of dessert, or a glass of wine.

At the New Year’s Eve party, I had a little too much dessert. Everything looked so good: cheesecake, chocolate cream pie, caramel toffee bars and apple tart. I had a little piece of everything and it was delicious!  On the way home, though, my stomach hurt. I felt bloated and sick after all that sugar. After eating clean for so long, sugar and junk food actually makes you feel sick and sluggish.

The next day, I made sure to fuel my body with lots of healthy, lean protein, fruits, and veggies, some oatmeal, my Shakeology, and my double workout of course!  

Even though I completed three weeks of the workout schedule, and this week is supposed to be a lower key transition week, today, Accelerator, a cardio workout, kicked my butt! The video below shows a few of the moves from this workout.

This past Monday, it was back to work and the start of my transition workouts before next block of scheduled workouts. I returned to my strict adherence to the 21 Day Fix meal plan, using my containers and NO MORE TREATS, for a while, anyway! 

It will only get harder from here. My goal for this week is to focus on my nutrition and stay on track. I planned my meals for the week, and prepped as much as possible, so I have no excuses. I have fabulous support, motivation and inspiration from other Beachbody coaches and my original challenge group I joined this past fall.  It’s cathartic when I’m able to vent, and my fellow group mates understand, lift me up, and give me props when I’ve stuck to my daily goals!

21 Day Fix

Meal Plan

www.vanessamc246.blogspot.com

  

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