Ready, Set, EAT! - How to clean up your Superbowl foods

This weekend is one of the biggest Sundays on network TV. Ads are outrageously priced, there are more eyes on TVs than ever before and more food and drinks are consumed in living rooms more than any other day in the year.

• According to AdWeek, as of January 28, 2015, all Super Bowl ad spots had been sold. The going rate for a 30-second spot in 2015 was $4.5 million.
• In the past couple years, over 4.4 million pizzas were delivered by Dominos, Papa Johns and Pizza Hut. This number is expected to increase for the 2015 Super Bowl, but no public projections have been made.
• In 2014, roughly 325 million gallons of beer were consumed.
• As of January 29, Google search results for “Deflategate” generated what Google said were about 34,700,000 results.
• The average American will consume 6,000 calories by the end of Superbowl day (you would need to run a marathon to burn off all those calories)

There is something about the Superbowl that triggers all senses and tells our bodies to throw calorie logic right out the window. But the best way to curb the overeating or enormous calorie spike in your day, try these super clean recipes and indulge with less guilt this Sunday!

Here are some of my top Pinterest finds!

 

Owning the resolution drop off! How to make habits change for good.

If you were one of those who made a resolution this year, and you are STILL going, you are one of the few 8% still in the game according to a 2014 report from Statistic brain. This past Saturday, January 17th is officially "Ditch Your New year's Resolutions Day". 

We all start with the best intentions but changing habits (which is mostly what are resolutions are all about) is difficult and takes some intention and dedication to really stick to them. If you are serious about making changes, even if you already dropped your resolution, take this opportunity to start fresh and still accomplish your goals. You don't need a "New Year" resolution. Just an attitude to resolve what it is you are trying to accomplish. 

Take these 3 R's of Habit Change and put them into action to get closer to your goal!

The 3 R’s of Habit Change

1. Reminder (the trigger that initiates the behavior) - Find out what makes you tick. Pay attention to when you are most sensitive to falling to that habit. If its snacking when you are stressed, or or eating badly when you eat out, find out what it is that triggers the behavior your are trying to avoid. 

2. Routine (the trigger that initiates the behavior) - We are all creatures of habit! So naturally it takes a stronger force to change things we naturally do without thinking. Identify your routine and where the change will take place to change the outcome. Changing the pattern is what will lead to a habit change.

3. Reward (the benefit you gain from doing the behavior) Always keep top of mind WHY you are doing it. If its to save money, get healthier, avoid destructive behavior, keep the focus on the why and the reward you will get from accomplishing your goal! NOT the habit itself.

Every habit you have — good or bad — follows this same 3–step pattern. Knowing these elements, being able to identify the triggers, developing a plan and point to change them and knowing what reward you will receive in the end,  will lead to a change in the habit.

REMEMBER: No matter where you stumble, don't turn backward. Step to the side of the road block and continue forward working towards your goal! You will get there.

Salmon with Roasted Vegetables & Quinoa - AWESOME Cleanse phase meal

Salmon with Roasted Vegetables & Quinoa

This healthy salmon recipe has everything you want for a complete meal: omega-3-rich salmon, protein-packed quinoa and lots of vegetables. Drizzled with a maple-lemon dressing, this healthy quinoa dinner also makes a delicious next-day lunch.

Makes: 4 servings

Serving Size: 3 oz. salmon, 1 cup vegetables, 1/2 cup quinoa

Active Time: 25 minutes

Total Time: 50 minutes

INGREDIENTS

• 2 small or 1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch pieces
• 4 cups cauliflower florets
• 6 small shallots, quartered
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 1 1/4 cups water
• 3/4 cup red or white quinoa
• 1 pound wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
• Olive oil or canola oil cooking spray
• 3 tablespoons lemon juice
• 2 tablespoons maple syrup
• 1/4 cup chopped walnuts, toasted

• PREPARATION

  1. Preheat oven to 425°F.
  2. Toss squash, cauliflower and shallots with 2 tablespoons oil, 1/4 teaspoon each salt and pepper on a large rimmed baking sheet. Roast, stirring once or twice, until the vegetables are tender and browned in spots, 20 to 25 minutes.
  3. Meanwhile, bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 12 to 15 minutes. Remove from the heat.
  4. When the vegetables are tender, move the vegetables to one side of the pan and place salmon in the empty spot. Coat the salmon with a thin layer of cooking spray and season with 1/4 teaspoon each salt and pepper. Roast until the salmon is opaque in the middle, 4 to 6 minutes.
  5. Combine the remaining 1 tablespoon oil, lemon juice, maple syrup and 1/4 teaspoon salt in a small bowl. Serve the quinoa, salmon and vegetables drizzled with the dressing and topped with walnuts.

  TIPS & NOTES

  • Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

  NUTRITION

  Per serving: 499 calories; 22 g fat (3 g sat, 11 g mono); 53 mg cholesterol; 47 g carbohydrates; 7 g added sugars; 14 g total sugars; 32 g protein; 9 g fiber; 516 mg sodium; 1141 mg potassium.
  Nutrition Bonus: Vitamin A (199% daily value), Vitamin C (107% dv), Vitamin B12 (80% dv), Magnesium & Folate (37% dv), Potassium (33% dv), Iron (19% dv), Zinc (15% dv).
  Carbohydrate Servings: 3

Can you 24? Interval training that saves time and boosts fitness

Are you ready to shake up your workout? Do you need a quick effective workout you can do from home? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. This is one of the hottest ways ANY fitness level can get in a great workout in a short amount of time while getting maximum benefits!

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your current routine.

There are many ways that you can incorporate this type of aerobic activity into your daily routines or switch things up to include this type of activity. I teach a few interval classes a week including Tabata which has short 20 second bursts followed by 10 seconds of rest in a series of 8 or Insanity that has 4- 30 second intervals followed by a rest. Both of these formats are great for those looking for interval training and variety.  Check the OMC Sports Med Group Fitness schedule for more class times. 

ANOTHER great way to keep your costs low but the calorie burn high is this amazing workout DVD from AdvoCare called CU24. It offers quick, effective workouts, using no equipment, that you can do from home! AND IT'S ON SALE!

PRODUCT SPOTLIGHT: CU24 Workout DVD

ON SALE THIS MONTH FOR ONLY $19.95 (Reg $29.95) BUY NOW

The AdvoCare fitness edge. Seven different workouts. There is no easier way to get a quick-effective workout AT HOME with your own personal trainer and using NO EQUIPMENT!

24 exercises. 24 minutes. AdvoCare Independent Distributors lead this dynamic workout designed to help real people get real results. Color Track customizes your workout level to beginner, intermediate or advanced.

• 24 minutes is all it takes
• A 2-disc set that requires no equipment
• Use the ColorTrack tool to customize your workout level from beginner to advanced

New Year's Resolutions - How to make this years' stick!

Nearly two-thirds of adults in the US who make New Year's resolutions have set fitness goals as part of their resolution. OF those, 73% gave up before meeting their goal. How many times have you set a New Year’s resolution to get in shape only to find yourself quitting by February?

Losing weight and focusing on becoming healthier and more active frequently top the list of New Year’s resolutions each year. It’s not hard to see why — a new year can be the perfect opportunity to become a new you.

The problem is it doesn't always stick.

But if you’re committed to making 2015 the year that you actually follow through on your fitness resolutions,the here is my advice to help keep you motivated and on the right track.

1. Set goals. The first place to start when beginning a new fitness routine is setting a goal. Without a solid goal in mind you can't possibly build a successful path to get there. The other BIG one is knowing your "starting point". Be honest about your current status whether it be weight, measurements or 5k time and set a realistic, attainable goal for where you'd like to get to.

Think just beyond the specific benchmark but the emotional successes you want to feel as well like making sure you are healthy enough to see your children and  grow up, getting healthy after beating cancer, be an example for your family, etc.

2. Start slow. A person can’t go from being a couch potato one day to running a marathon the next. Have realistic expectations of yourself and you won't be dissapointed. It takes efficiency and consistency to work up to your goal.

If you try to push yourself too hard in the beginning, you can run the risk of injury. Try starting out with two or three days of exercising for 20 minutes and working up from there. If healthy eating is a challenge, focus on 1 thing at a time like more water each day, making sure you have enough servings of fruits and vegetables etc.

Whatever you do, DO NOT compare yourself to others. You are on your own journey! Many people don’t want to take it slow, thinking if they just up the pace a bit that they can achieve the same body as someone who has been working out for years, but that won't get you far and can be dangerous. START WHERE YOU ARE!

3. Ask questions. There is something to be said for those that ask questions. They LEARN! To make the most of your journey, learn along the way by asking the professionals questions. They are there for a reason. This means your trainers, your doctors or health experts or others who have been there. This could be what to eat when, what supplements you might need or even proper technique on equipment. All will help you get closer to your goal. "The More You Know".

4. Find a gym buddy. An easy way to keep on the right track is to have someone to hold you accountable. This is where great friends come in. If you are on your own, MAKE FRIENDS at the gym or in your classes. You will start looking forward to seeing them there and vice versa which makes it easier to stay on track.

5. Change up your routine. Boredom can also be a killer for fitness goals. I know for myself, I like to keep things rotating so I don't get bored but it's also great for your muscles as well to be challenged. I recommend a mix of strength training, cardio and even flexibility/stretching.

6. Never give up. No one ever said it would be easy, but I assure you, it WILL be worth it! Having a healthier body isn't just a vanity thing. It means your body functions better and more efficiently, and you live longer and better!

There are going to be days when you don't "feel up to working out" but these can add up quickly. Some days you just need to tell yourself to give it 15 minutes at minimum. Maybe that is just a walk but often times, its the hardest to get going!  

You just have to say to yourself, "Regardless of whether I feel like it, if I do this and I just show up, this transformation will take place." Trust the process and most importantly, show up.

HAPPY NEW YEAR! Let 2015 be a year of positive transformation inside and out!

Go ALL-IN for 2015! What you don't know about the challenge!

You've heard the phrase "ALL IN". Most likely in a poker game when you bet all your chips. But here is another way to look at it and a perfect way to start your 2015. ALL-IN: To be totally committed to something.
I have an amazing opportunity for you to not only accomplish your health and fitness goals this 2015 but to do it with the support, accountability and encouragement from THOUSANDS of other participants all doing this at the same time! We are joining thousands, and thousands (no really, like 80,000+) of others across the country for a nationwide group challenge beginning on January 7th. If you've EVER considered the challenge, or are looking for a way to get healthy, get fit, or both with all the FREE support you could ever ask for, NOW IS THE TIME to go ALL-IN! 

Not only will you have accountability & encouragement from others (so you are more likely to stick with it & finish strong), but there are tons of exciting extras. Check out all of the freebies AdvoCare is throwing in for members:

• Free expedited SHIPPING. (so it arrives prior to Jan 7th)
• Free blender bottle.
• Free wristband.
• One-time free shipping on your next order of $250+ (retail, not out of pocket with your discount) in January.
• Daily virtual coaching and a new, updated 24 Day Challenge app with daily reminders for taking supplements. (Plus myself as your ‘real-life’ challenge coaches.)
• Meal & snack ideas, recipes, & tips.
• Kick-off call with instructions.
• Webinars from our sci/med board.

This amazing system is backed by years of science, a sci-med board and I can personally vouch for its effectiveness! THEY WORK! And I myself, can not wait to get started again in January to clean up my system and specifically for me get my pre-baby body back. Whatever your goals, this system can help you accomplish your goals!

Here is the link to the official All In Facebook page. If you decide to give it a shot, definitely be sure to “like” this so you can stay up-to-date. REMEMBER: You must order through me and the deadline is December 31st! You don't want to miss out!

You can shoot me an e-mail if you have any specific questions, but it is pretty simple. Here is the link for the membership. The membership is really a no-brainer anyway, but now it’s an even better reason to join the team. No monthly minimums, quotas, or autoships. It’s really pretty similar to a Sam’s or Costco, except you get a box of Spark & box of Slam ($59 retail value) for becoming a member, PLUS your own free microsite where you can log in anytime you want to order with your own discount. I’m a sales rack kinda gal anyway so that just made sense for us.

Once you become a member, you will see the link for the “All-In” bundle where you can choose your shake flavor, Spark flavors (you get to pick 2), MNS type, & add-ons. You’ll get a confirmation e-mail & I will also reach out once you’re enrolled to set up a time to call ya so we can “meet” and go over all the fun details!

At the turn of the clock, 2015 will be here and gyms will be full, game faces are on, and clean eating is in full force. Maybe you’ve looked at the 24 day challenge and thought it’s not for you. You probably thought that because you stereotyped the program into a liquid diet, makes you run to the bathroom, & only for “fat” people type of thing. Well, that’s not the case. 
Here are 24 things you might not know about the 24 Day Challenge.

1. The 24 Day Challenge is NOT A DIET PILL! Let me repeat, it is NOT A DIET PILL. This program helps you feed muscle and burn fat.
2. You don’t have to go through the challenge alone. As your personal advisor, I am here to follow up with you throughout the process to answer questions, make recommendations, and keep you on track PLUS you will get recipes and recommendations along the way.
3. Some dred the Fiber Drink during the challenge. You only drink the fiber drink 6 days out of the 24, and if you mix it with a little juice its easier to get down. I personally ENJOY the Peaches and Cream flavor and used it during my pregnancy!Tip: Just drink it quick!
4. The challenge isn’t just for people that need to lose weight. There are different product options when choosing your challenge – that’s done on purpose to address YOUR problem. If you are looking to gain more energy, lose weight, tone up, balance your nutrition, change your lifestyle…Whatever you are looking for there is an option for you. Let’s talk about what you want to get out of the challenge and we can come up with a plan of action that is best suited for you.
5. Vitamins and minerals used in AdvoCare formulas are pharmaceutical or USP grade, with each lot tested for purity and potency. This means you are getting the highest quality products in not only your challenge bundle, but ALL AdvoCare products.
6. You can still drink coffee during the challenge! Yes, I said it… you can drink coffee! BUT – It must be Black coffee, no sugar or cream. Sorry!
7. You should consume half of your body weight in water in ounces. Example: you weigh 120 lbs you drink 60 ounces in water.
8. Did the last thing make you nervous because you don’t drink that much water? Don’t worry – mixing your spark in the morning counts as water, your meal replacement shake mixed with water counts, tea (you made with water right?) counts as water. You can also drink Rehydrate.
9. Meal Replacement shakes can be mixed with ice and water or get creative and make some magic in the blender. Chocolate Milk Shake? Yes please!
10. Dr. Oz recommends AdvoCare OmegaPlex – That’s part of your Challenge Bundle! Check out the video!
11. There is a modified version for women trying to get pregnant, are pregnant or are nursing. I can personally walk you through the adjustments needed as they are fresh in my mind! 
12. There are 2 flavors of the Herbal Cleanse - Peaches'n'Cream focuses more on kidneys and liver while the Citrus focuses on your digestive track. Chose what makes the most sense for you.
13. You can still do the challenge if you are a vegetarian. There is a special vegetarian meal replacement shake formula. Just choose the vegetarian Shake option at the bottom of the drop down menu when ordering.
14. There is a day by day guide you get included in your challenge kit that walks you through each day, portion recommendations, food suggestions, etc. It’s an easy way to check the boxes at each meal to make sure you are getting the right stuff! PLUS there is a new App that even sends you reminders!
15. Spark, a product in the 24 Day Challenge Bundle is Brain Food. It clears neuro-active nerves in the brain to help you focus better. Think of it like Draino cleaning out your pipes, it’s clears the blockage and helps maximize the pipes purpose.
16. Cataylst – An Optional Add-on for the challenge (HIGHLY recommend it) is an Amino Acid Blend, it helps promote fat lose. It’s like eating a chicken breast first thing in the morning.
17. The Metablic Nutrition System (MNS) during the max phase of the challenge is like Octane fuel for a racecar. It’s higher quality then what you can get from the store, so it’s going to keep your system running better. (Just like fuel, you don’t put cheap gas in a ferrari… Are you a ferrari or a pinto? Just Sayin…)
18. 100’s of Athletes takes the same products (whether 1 or many) that make up the challenge bundle. I can’t speak on whether they’ve actually done the challenge as a whole, but they like the products so much they take them without being paid for it.
19. Although there are only a couple of recommended products to add on to your 24 Day Challenge bundle, that doesn’t mean you can’t add other products. If you have specific cravings, are looking to build muscle mass or something else there are products you can add on to fit your needs. Contact me to talk about what would be best for you.
20. The probiotic restore that is part of the challenge in the herbal cleanse & MNS strip packs is high quality LIVE bacteria. Unlike most other products available that are made up of DEAD bacteria and aren’t effective.
21. The Meal Replacement Shakes are pre-digested Protein. That means they are already broken down so you body doesn’t have to – these means they can feed your muscles immediately. You get maximum utilization and 1-2-1 Carb to Protein ratio tells your body to "burn fat" instead of "store fat"
22. The cost of the challenge at regular price comes out to less then $8 a day. That’s about the average price of the meal at Chick-fil-a. The current package price including the bonuses is only $7.91 a day at full retail price. If you get a 20-40% discount that amount falls drastically! $5.83 at 20% discount & $4.38 at 40% discount. That’s crazy!
23. You will most likely save money on your grocery bill because you will be buying better food choices.
24. And last but not least, The 24 Day Challenge ALL-IN opportunity ENDS SOON!! You must order through me by December 31st to participate or sign up as a wholesale customer to take advantage of the discount when you order. 

Avocado Deviled Eggs with a kick

One of my FAVORITE things is deviled eggs! Some of us only think of deviled eggs during Easter but it can be a great addition to any event. PLUS the egg has good protein and when you replace the mayo with avocado, you're looking at a much healthier "guilty-pleasure".

Avocado is reach and creamy in texture and is one of the "good fats".  By weight, they have 35% more potassium than bananas and are rich in dietary fiber, folic acid, pantothenic acid, vitamin B6 and vitamin K. Not to mention, they are a good source of B, C and E vitamins and have a high fiber content!

Avocado Deviled Eggs

Ingredients

6 peeled hard boiled eggs
1 ripe avocado peeled and pit removed
2 teaspoons fresh lime juice
1-2 teaspoons crushed red pepper flakes (depending on your spice palette)
2 tablespoons  mustard (i like to use Jalapeno Mustard)
Salt and pepper to taste
Sprinkle finish product with paprika

Instructions

1. Cut eggs lengthwise and remove yolks. Set aside.
2. In a medium bowl combine egg yolks, avocado, lime juice, red pepper flakes, mustard and mash
using a potato masher or two forks until nice and creamy. Alternatively you can add all the ingredients in a food processor and blend. Season with salt and pepper to taste.
3. Add mixture into egg whites with a spoon or pastry bag and garnish with paprika and sliced jalepeno if you'd like.