Tag: Clean Eating

Country Heat by Autumn Calabrese – The Inside Scoop

Leave a comment

Country Heat - Facebook Cover

It’s not line dancing, but rather CARDIO DANCE to the hottest popular COUNTRY MUSIC. The newest Beachbody program, COUNTRY HEAT, will be released on July 27, 2016. This program is so simple that anyone can do it…and so much fun that you will not even notice that your toning your body and scorching the fat!

I was totally skeptical at first about this new program until I was able to try the sneak peek workouts. Both workouts left me dripping in sweat! Each COUNTRY HEAT workout is 30 minutes of exhilarating, low-impact movement to reshape your body, melt off the weight, and tone your shoulders, arms, legs, and booty…in 30 days!

I am so excited for the launch of COUNTRY HEAT. I’m going to be walking a select group of people from beginning to end through the program. YES! I will be completing the entire program alongside you. This postpartum momma is ready to have fun while getting my body back in shape after the birth of my son in April 2016.  I’m going to be making sample meal plans, giving you recipes, tips and guidance on how to rock this program from Day 1 to Day 30.

Recently, I was able to see the results from the people in the test group for COUNTRY HEAT and let me just say that they are getting incredible results. One person even lost over 60 pounds in 90 days! Remember there are no complicated moves, no weights or equipment. All you have to do is follow along and you’ll be dancing right in step from Day 1 to Day 30 to a healthier you!

Country Heat - Results 1

Country Heat - Results 2.png

There is no choreography to remember…simply follow the 27-30 minute workouts. Autumn Calabrese who created this program along with the popular 21 Day Fix, 21 Day Fix Extreme, co-creator of Hammer and Chisel, author of the FIXate Cookbook, holds certifications from the National Academy of Sports Medicine and the American Fitness Professional and Associates is back at it again to help get you results!

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the color-coded portion controlled eating plan. This program is an excellent option for anyone who likes Zumba, cardio dance, wants a break from weights or equipment as well as enjoys country music! Yes, COUNTRY HEAT is for all fitness levels; I mean it when I say anyone and everyone. Don’t forget to ask  a friend, significant other, or even your kids to join you!

https://youtu.be/hGOA2bmg4qs

You might be wondering how COUNTRY HEAT is different than CIZE. There is no choreography to remember. Autumn Calabrese teaches you two steps at a time then moves on to the next two steps. You do not need to memorize any of the moves. COUNTRY HEAT features the hottest country music. I’m sure you have listened to the songs on the radio or even attended a concert. Perfect interval training within each routine based on the beats of the song.

Autumn uses her portion control (colored coded) container system and meal plan to help you lose weight by eating what you want in the right amounts each day. These are the same color coded containers that I have used since starting my journey in 2015 with Focus T25 and 21 Day Fix. Don’t fix what isn’t broke!  In case you were wondering, there is a vegan meal plan option with this program.
Country Heat - Portion Control and DVD.png

 

When you purchase the COUNTRY HEAT Challenge pack, you will receive the following:

  • 6 workouts on 3 DVDs in 30 minutes or less
  • 7 color coded portion controlled containers to efficiently help you portion out your food
  • COUNTRY HEAT nutrition plan which is an easy to follow guide that has recipes, tips, and more to help you get results
  • 30 days of SHAKEOLOGY in any flavor(s)
  • 30 day calendar so that you know exactly what workouts to do in what order to maximize your results
  • Plus when you get the challenge pack you get access to COUNTRY HEAT On Demand which means unlimited access to stream COUNTRY HEAT and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts within 24-48 hours after your purchase.

Country Heat - LAUNCH

Does the program sound like a fit for you?

Did you know that you can get the program right here through me as your coach? Check out My Fitness Shop.

I will be launching my first official COUNTRY HEAT test group on Monday, August 1st. *You must be a Team Beachbody customer of mine or coach of LLHealthyFit to participate. Workouts will start on Monday, August 8th. You can get personal, 24/7 mentoring, guidance, and support from me in a closed virtual accountability and support group. I will also be offering LIVE workouts with me. I will teach you how to navigate the nutrition plan, how to choose healthier snacks, swap out your unhealthy habits for better choices. I want to help you make a lifestyle change versus a crash diet. I want this to be a program that you complete and a program that you see results! I’m your sounding board to make it happen…TOGETHER!

If you do not currently work with a Coach, please make sure to make me your FREE coach here BEFORE purchasing COUNTRY HEAT. Please feel free to email me (Melissa@LLHealthyFit.com) with any questions. I would be happy to take the time to talk with you.

If new to Team Beachbody, you might want to check out the Military Discount – Coach Membership.

I’m excited to begin this journey with you!

Cafe LatteQuote - Those Who Matter.jpg

 

 

Roasted Red Potatoes and Asparagus

Leave a comment

I wanted a recipe that I could bake asparagus and red potatoes together. Asparagus typically bakes in approximately 10-15 minutes; depending on the temperature. Time is limited and I wanted to make efficient use of time. I decided to use a lower temperature so that I could bake both the asparagus and red potatoes together. I made enough asparagus for more than one meal. Tip: Asparagus tastes delicious warm or cold; making for a great cold on the go snack! 

INGREDIENTS YOU NEED:

  • Asparagus
  • Red Potatoes, cubed
  • Olive Oil
  • Grated Parmesan cheese
  • Garlic, minced
  • Oregano
  • Parsley
  • Sea Salt

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Place asparagus and red potatoes on baking sheet. Drizzle with olive oil and toss.
  3. Sprinkle asparagus and red potatoes with sea salt and garlic; toss.
  4. Add grated Parmesan cheese over asparagus. 21 day fix portion for cheese is 1/3 cup; blue container.IMG_8341[1]
  5. Add oregano and parsley over red potatoes.
  6. Bake in the oven for approximately 35 – 45 minutes until red potatoes are done. The asparagus can be covered the last 15 minutes or so with aluminum foil as the asparagus will be done before the red potatoes.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

The color coded containers are available for purchase in my fitness shop. Below is an example of how I portion out my food per the 21 Day Fix nutrition guide. I paired the veggies with a pork loin cooked in the crockpot while I was at work.

*Pictures within this post were taken by M. Brown of LLHealthyFit.

 

 

Chili Chicken, Spinach & Brown Rice Casserole

Leave a comment
I’m a working mom with two little ones at home. I know eating healthy can seem like a challenge, but I’m here to give you assurance that there are meals that can be prepared with little preparation. I enjoy this recipe since it serves as both dinner and then lunch the following day. Also, I can sneak in my workout while the meal bakes in the oven!
Chili Chicken, Spinach and Rice Casserole
INGREDIENTS YOU NEED:

– 1 cup brown rice, cooked
– 3 cups cooked chicken, diced or shredded (*Feel free to use another meat of choice or no meat at all.)
– 14 oz can black beans, drained & rinsed
– 3 cups or more of spinach, chopped
– 1/2 cup cilantro + more for garnish, chopped
– 1/2 cup green onions + more for garnish, chopped (*I used a white onion since I did not have green onions.)
– 1 cup salsa
– 1 cup tomato sauce
– 2 TSP chili powder
– 2 TSP cumin
– 1 TBSP garlic powder
– 3 cups of cheese (*I used the Mexican blend; however, use any cheese of your choice.)

WHAT TO DO:

1. Preheat oven to 350 degrees F and spray 9 x 13 baking dish with cooking spray.

2. Cook brown rice as per package instructions and add to a large mixing bowl along with spinach and mix to combine. You need the brown rice to be hot so it cooks down and reduces the size of the spinach. Saves you the extra step of sautéing.

3. Add remaining ingredients, reserving 1.5 cup cheese for topping, and mix well to combine. Transfer mixture to a baking dish and press on it gently to flatten.

4. Sprinkle with remaining cheese and bake for 30 minutes uncovered.

5. Remove from the oven and sprinkle with additional cilantro and onions.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

No Bake Cookies with Cafe Latte/Chocolate

1 Comment

I’m always looking for a sweet treat that is family friendly and fun for my daughter to help make with me! These no bake cookies are a great alternative to regular cookies. I took them to a family gathering and people were amazed that they were “healthy” cookies with protein! I like the slight coffee taste of these cookies.

IMG_8490[1]

INGREDIENTS YOU NEED:

  • 1 scoop of Café Latte Shakeology
  • 1 scoop of Chocolate Shakeology (*Regular or Vegan Chocolate)
  • 1 cup of Crunchy Peanut Butter (*You can use 1 cup of all natural peanut butter and 1/2 cup of peanuts.)
  • 1 cup of quick-cooking rolled oats
  • 1/2 cup of local honey
  • 1/3 cup chopped walnuts

WHAT TO DO:

1. Melt peanut butter and honey in a medium saucepan over medium heat; stir frequently.

2. Add Shakeology and stir.

3. Add Oats and stir.

4. Add chopped walnuts and stir.

5. Scoop mixture into 1-inch size balls on to a cookie sheet lined with wax paper. Lightly press cookies with a spatula to flatten.

6. Place in the refrigerator to cool.

7. Cookies can then be stored in a container either in the freezer, refrigerator, or on the counter. Storing the cookies in the freezer means that you have to pull them out and let them sit for a few minutes before eating!

8. Enjoy!

Serving: 2 cookies would equate to 1 yellow and part of a blue container

Shakeology sampler packs are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Turkey Chili

Leave a comment

Turkey Chili

This is a great alternative to the traditional chili. You can make ahead and eat the next day! You could even double the recipe and freeze half for a quick dinner or whenever you need it. If you are looking to freeze this, like I did, cook fully, let cool, and place in a freezer bag. When ready to eat, pull from freezer and allow to thaw overnight. Cook in a crockpot on low for 3-4 hours or on the stovetop until warmed through. I hope your family enjoys this recipe as much as mine.

INGREDIENTS YOU WILL NEED:

  • 1 tsp olive oil
  • 1 pound lean ground turkey
  • 1 medium onion, chopped
  • 2 medium peppers (one yellow and one red), chopped
  • 3 cloves garlic, finely chopped or minced garlic
  • 1 1/2 tsp. ground cumin (*I added more than this based on how I like it to taste.)
  • 1 Tbsp. chili powder (*I added more than this based on how I like it to taste.)
  • 1/2 tsp. sea salt or Himalayan salt
  • 1/4 tsp. crushed red pepper (to taste; optional)
  • 1 (15-0z) cans black beans or kidney beans, drained, rinsed
  • 1 (15-0z) can all-natural diced tomatoes, no sugar added

WHAT YOU NEED TO DO:

1. Heat oil in large saucepan over medium-heat.

2. Add turkey, onion, peppers and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink.

3. Add cumin, chili powder, salt and crushed red pepper; cook, stirring constantly for 1 minute.

4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce heat to low, stirring occasionally, for 15 to 20 minutes or until thickened.

5. Enjoy!

Each serving would equate to 1/2 green, 1/2 yellow, and 1 red. The recipe makes enough for 4-5 servings.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Cucumber-Lime Avocado Salad

Leave a comment

My husband and I started a tradition when my daughter was born to plant a garden. Each May, together as a family, we plant a small garden that is full of pesticide-free vegetables. My daughter loves cherry tomatoes so our garden is typically overflowing with them. We also have a lot of cucumbers. I decided to try a different twist on a salad and combine cucumbers and avocado. Let’s just say that my daughter went back for seconds and then thirds. I will definitely be making this recipe again!

IMG_7496[1]

INGREDIENTS YOU NEED:

  • Cucumber, diced
  • Avocado, diced
  • Lime juice, freshly squeezed
  • Sea Salt and pepper, to taste

WHAT TO DO:

Toss together the cucumber and avocado in a small bowl. Freshly squeeze the lime  (approximately 1 slice) over the mixture and gently toss. Then add the sea salt and pepper. I used one seedless cucumber and one avocado, which makes enough for 2-3 servings. Enjoy!

This recipe can be adjusted to add cherry tomatoes, onion, or fresh cilantro!

Each serving would equate to 1 green (cucumbers) and 1 blue (avocado). It really depends on how much cucumber and avocado you have included in the recipe. 1 cup of cucumbers is equivalent to 1 green container and 1/3 cup of avocado is equivalent to 1 blue container. Remember with the color coded containers, there is no calorie counting. It truly makes getting healthy simple and easy for anyone to follow for the long-term.

The color coded containers are available for purchase in my fitness shop; separately or with a program.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Southwestern Quinoa Salad

Leave a comment

quinoa, side dish

INGREDIENTS YOU NEED:

  • 15-ounce can black beans (*rinsed very well and drained)
  • 1 cup cooked quinoa (*cook according to package directions)
  • 1 cup fresh or frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango (*approximately 1 mango)
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and finely diced (*optional)
  • juice from 1 medium lemon
  • 1 1/2 TBSP extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground cumin

WHAT TO DO:

  1. First you will want to cook the quinoa. (I typically cook the quinoa, in advance, during my weekly meal prep. I cook enough quinoa to make this recipe as well as any other recipe for the week that will use quinoa.) While the quinoa is cooking, rinse the black beans, cook the frozen corn, chop the red and jalapeño peppers, chop the mango and cilantro, and dice the onion.
  2. Add all items together in a large mixing bowl– the black beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño. You want to make sure the quinoa is cool BEFORE adding the ingredients.
  3. Next, mix the lemon juice, olive oil, garlic, and cumin a small bowl and drizzle it over the mixture. You will want to stir well.
  4. Refrigerate until ready to serve.

(NOTE: This is best when mixed the night before so the flavors have the time to marinate! Also, I added 1 1/2 avocado to step 3 above. It made the dressing creamy.)

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Cookie Dough Bites

Leave a comment

IMG_5765

Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Fajita-Stuffed Chicken

Leave a comment

I’m on a mission to use ingredients that I have in the house before going grocery shopping again! It can be easy to fall into a pattern of weekly grocery shopping without emptying the freezer/refrigerator/pantry of the items previously bought. This is also a great way to rid the house of not so clean eating items without throwing away. Make use of the groceries you already bought and replace with healthier choices the next time. This is the time of year my family plants a garden. I’m looking forward to fresh vegetables that I know have not been sprayed with pesticides.

Fajita-stuffed Chicken is what I decided to make the other night. My husband including my daughter loved this meal. It was simple to make and this meal could be prepped a day in advance so that all you have to do is cook it the next day. Feel free to spice it up by adding jalapeños.

INGREDIENTS YOU NEED:

  • 2 TBSP Olive Oil
  • 1 Large Orange Pepper
  • 1/2 Large White Onion
  • Salt/Pepper (*I used 1 tsp of pepper only)
  • 4 oz. Cream Cheese (*You could attempt to substitute with Greek Yogurt like FAGE)
  • 1/2 cup of Cheddar Cheese
  • 3 Chicken Breasts
  • 2 tsp each of sea salt, chili powder, cumin, garlic powder

WHAT TO DO:

  1. Heat Olive Oil in a pan over medium heat. Add orange peppers, onion, and pepper; sauté.IMG_5957.JPG
  2. In a medium bowl, combine sautéed peppers and onion with cream cheese and cheddar cheese. Mix well.
  3. In a zip lock bag or bowl, combine seas salt and remaining seasonings. Add chicken breasts to the bag and toss.
  4. Place chicken breasts on a cutting board and slice to create a pocket and add fajita mixture.IMG_5958.JPG
  5. Cook over medium heat (*approximately 5 minutes on each side; time may vary depending on thickness of the chicken breast).
  6. Enjoy!

You can serve this meal over spinach or with a vegetable of your choice. I used sugar snap peas and watermelon since this is what we had in the refrigerator.

Tip: Since grilling season is right around the corner, the chicken could be cooked on the grill. Be sure to use aluminum foil sprayed with non-stick cooking spray to place the chicken on so that when the cheese melts it does not make a mess on your grill.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Glazed Salmon

Leave a comment

I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

IMG_5821[1]

The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

IMG_5832[1]

INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!