Tag: Portion Control Containers

Southwest Breakfast Scramble

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I’m not one to sit down and eat breakfast in the morning. Shakeology is my go-to for breakfast on the go! You can often find me making breakfast for dinner in our household especially on the nights where it seems impossible to come up with something to cook. Today was different and I’m very happy I decided to try this recipe from the Country Heat nutrition guide that comes with the Country Heat at home fitness program. The fresh salsa and avocado made breakfast savory and refreshing!

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INGREDIENTS YOU WILL NEED:

  • 4 large eggs
  • 1-2 TBSP almond milk or milk
  • 1/2 tsp chili powder
  • 1/4 tsp ground cumin
  • Salt, dash
  • 2 tsp olive oil
  • 1/2 onion, finely chopped
  • 3-4 small red potatoes, finely chopped
  • 1-2 TBSP water
  • 1/2 cup fresh tomato salsa
  • 2 TBSP cilantro, finely chopped (*optional)
  • 1/2 medium avocado, sliced

WHAT YOU WILL NEED TO DO:

  1. Combine eggs and almond milk in a medium bowl; whisk to blend. Season with chili powder, cumin, and salt.
  2. Heat oil in a nonstick skillet over medium heat.
  3. Add onion and potato; cook for 2 to 3 minutes, stirring frequently.
  4. Add water; cook for 6 to 7 minutes or until onion is translucent and potato is soft.
  5. Add onion/potato mixture to the egg mixture; stir. Once stirred then add mixture to the skillet; cook slowly over medium heat for 4 to 6 minutes or until eggs are done.
  6. Divide mixture evenly between 2 serving plates.
  7. Top with salsa, cilantro, and avocado.
  8. Enjoy!

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

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Turkey & Sweet Potato Hash over Zoodles

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Day 1 of the Country Heat meal plan included the Turkey & Sweet Potato Hash over Zoodles. I have to say that this recipe was enjoyed by my family. It made good use of items from our garden; yellow zucchini and green pepper. I used ground pork instead of turkey for the recipe. I attempt to use what I have in our freezer before buying more ingredients!

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INGREDIENTS YOU WILL NEED:

  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 1-2 medium sweet potatoes, peeled & chopped
  • 1 pound ground turkey
  • 2 cloves garlic, minced
  • 1/2 tsp dried thyme
  • Salt, dash
  • Pepper, dash
  • 2-3 medium zucchini (*made into zoodles)

WHAT YOU WILL NEED TO DO:

  1. Heat oil in medium skillet over medium heat.
  2. Add onion, green pepper, and sweet potatoes; cook for 8-10 minutes stirring frequently or until onion is translucent and sweet potato is tender-crisp.
  3. Add turkey; cook for 5 to 6 minutes stirring frequently or until turkey is cooked through and sweet potato is soft.
  4. Add garlic and thyme. Season with salt (optional) and pepper. Cook for approximately 1 minute.
  5. Serve over zucchini zoodles. I cooked the zucchini zoodles (separately) in a medium skillet over medium heat with a little olive oil until tender-crisp; approximately 8-10 minutes.
  6. Enjoy!

This recipe makes 3-4 servings. For the 21 Day Fix, each serving is equivalent to 1 green container, 1 yellow container, 1 red container, and 1 spoon. 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!

 

Zucchini Lasagna

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This time of year we have a lot of zucchini (green and yellow) that is produced from our garden. I first attempted this recipe where a thin layer of ricotta mixture is placed on a slice of zucchini and then rolled up. That didn’t exactly go as planned; the zucchini slices must be very thin for the recipe to work. I decided to make zucchini lasagna instead of zucchini roll-ups! I have to say that this way is less time consuming, a refreshing switch from traditional lasagna, and the zucchini tasted delicious.

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INGREDIENTS YOU WILL NEED:

  • 2 (15 oz.) containers ricotta cheese
  • 3/4 cup grated parmesan cheese
  • 2 large eggs
  • 2-3 cloves of garlic, minced
  • 1-2 TBSP Oregano
  • 1-2 TBSP Parsley
  • Sea Salt, dash
  • Pepper, dash
  • 1 jar of marinara
  • 2-3 medium zucchini, sliced approximately 1/8″ thick or smaller
  • 1 cup grated mozzarella

WHAT YOU WILL NEED TO DO:

  1. Pre-heat oven to 425 degrees Fahrenheit.
  2. In a small bowl combine ricotta, parmesan, egg, garlic, sea salt, and pepper.
  3. Spread a thin layer of marinara into the bottom of a 9×13 baking dish.
  4. Place one layer of zucchini in the baking dish and then layer on top of the zucchini the ricotta mixture followed by the marinara. Repeat this step until zucchini and ricotta mixture is used completely up. You might have left over marinara.
  5. Sprinkle with mozzarella cheese.
  6. Cover baking dish with aluminum foil; bake until bubbly. Approximately 30-35 minutes.
  7. Remove foil and bake until golden brown. Approximately 10-15 minutes.
  8. Let stand for 10 minutes before serving.
  9. Enjoy!

This recipe I will often pair with another vegetable such as green beans. Also, another option is to cook ground meat and simply layer as you add the zucchini slices, ricotta mixture, and marinara to the baking dish.

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

21 day fix portion for this recipe is 2 green containers, 1/2 red container, 1/2 purple, and 1/2 blue. The color coded containers are available for purchase in my fitness shop.

Country Heat – Week 1

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Country Heat - Facebook Cover

Country Heat is for customers with a beginner or intermediate fitness level who are looking to lose weight and get in shape with a fun, dance cardio workout program paired with an easy portion-control nutrition plan. Each Country Heat workout is 30 minutes or less with no complicated moves. I just wrapped up the 21 Day Fix Extreme program and Country Heat caught my interest as it is a break from lifting weights. I’m blown away how something so fun can leave me dripping in sweat! A bonus is that the workouts are to the hottest country music around! My official launch challenge group starts tomorrow August 1st. Spaces are limited and there is still time to join! The cool thing is that when the Country Heat & Shakeology Challenge Pack is purchased, customers have a free 30 day trial to the club membership so that they can start streaming their Country Heat workouts on Beachbody On Demand. *Please just make sure that I am your coach before you make your purchase.

1.  EMAIL me at Melissa@LLHealthyFit.com with your order confirmation # and let me know that you would like to be in the Country Heat Test group.

2.  Make sure we are connected on Facebook by messaging me on

3.  Lets get this party started!  I’m so excited!

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6.

My workout schedule for week 1* looks something like this:

Country Heat - Week 1 Schedule

*I will be following the Country Heat Deluxe workout calendar versus the basic.

Nutrition:

In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 4 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters
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The secret to success is in the nutrition!

 

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Country Heat - Week 1 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Buffalo Cauliflower Bites

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I wanted to put an end to buying cauliflower and then doing nothing with it. Here is a recipe where you will not be able to stop popping the cauliflower bites in your mouth when they come out of the oven!

Buffalo Cauliflower Bites

INGREDIENTS YOU NEED:

  • 1 head of cauliflower, cut into bite sized florets
  • 1-2 tsp of olive oil
  • 1/4 tsp of sea salt
  • Dash of pepper
  • 2-3 cloves of garlic, minced
  • 1/3 to 2/3 cup of Red Hot

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. Combine all ingredients in a large bowl or ziplock freezer bag; shake until cauliflower is well coated.
  3. Place cauliflower on baking sheet. Bake in the oven for approximately 30-40 minutes until done. *An option can be to bake at 450 degrees Fahrenheit for 20-35 minutes. I prefer a slower baking time so that I can multi-task while the food bakes in the oven.
  4. Enjoy!

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

21 day fix portion for the buffalo cauliflower bites is 2 green containers. The color coded containers are available for purchase in my fitness shop.

Greek Yogurt – Honey and Cinnamon

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So the truth is…I’m not one to have yogurt as a snack! My mind is slowly changing though!!

One way to save money is to buy plain Greek yogurt and create the following snack:

1 cup of Plain Greek Yogurt
1 tablespoon of Honey (*support buying local honey)
1 teaspoon of Cinnamon

Mix together and ENJOY!

I will mix it up and add some cinnamon chips too…YUMMY!!

Plain Greek Yogurt with Honey and Cinnamon

 

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. The serving would be equivalent to 1 red container.

 

Roasted Red Potatoes and Asparagus

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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.

 

 

No Bake Cookies with Cafe Latte/Chocolate

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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.

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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!

 

Cucumber-Lime Avocado Salad

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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!

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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!

Fitness Program – 22 Minute Hard Corps

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22 Minute Hard Corps, Tony Horton

The days of exercising for hours at a time to see results are long gone! Beachbody started out with programs like P90X that were over an hour long each day. Then they created the 21 Day Fix and 21 Day Fix Extreme programs that are only 30 minutes each day and Focus T25 (a program that I used to start my own personal journey) that is 25 minutes each day.

Here is a brand new home fitness program where in just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach! Yes, results are absolutely possible exercising only 22 minutes a day. It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition, following the meal plan to a T, and of course, the most important part is having SUPPORT and ACCOUNTABILITY from your Team Beachbody Coach (ME) and the rest of the challengers in my group. There truly is something comforting knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition.

You can modify to make the program a success for you no matter what your ability level may be at the time you start. You can do anything that you put your mind to!

What is the 22 Minute Hard Corps Workout?

The program was created by Tony Horton who is also the creator of P90X, P90X2, P90X3, Power 90, and more. The 22 Minute Hard Corps workouts were inspired by Tony Horton’s time spent training U.S. servicemen and women to their maximum fitness potential. It is a mixture of eight routines that alternate between total body cardio, resistance, and core; 1 workout a day for 6 days a week. The program is for 8 weeks. The workout is fast paced and there is little rest, but no need to worry as the workouts are easy to learn. You are moving from exercise to exercise quickly to maximize time and results.

What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment). A sandbag is an additional recommended piece of equipment, but is not required to complete the workouts. *For the month of March 2016 only, a sandbag will be included in the purchase of the 22 Minute Hard Corps and Shakeology challenge pack or 22 Minute Hard Corps and Performance Challenge Pack!!

I know you might be thinking that you cannot do this workout, but you can. It is for everyone and there are modifications for every ability level. You are not too busy for a program that is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!

What You Get With This Program?

  • 8 challenging workouts
  • Quick Start Mission Guide
  • 8 week Basic Training Action Plan
  • Rations for Results Nutrition Field Guide
  • Cold Start pre-workout drill
  • Hell Week Challenge Card
  • Hard Corps: Battle Buddy Workout DVD (Free gift from ME!)

So Who Is This Workout For?

I would most definitely have to say any person who feels they are limited on time to workout. Who want fast effective results with little or no fuss. There is an optional 2 a day hell week challenge if you are up for it! Former members of the military, who want to get back to the fitness level they had when they were in the service.

So now is  your time! Do you accept the challenge?

March 14th will be the start of our pre-season which consists of 1 week of goal setting, pictures, measurements, meal planning, and education on the nutritional plan. Then the following week is our official Day 1.

**For 8 weeks, I will guide you daily through the program with support, accountability, access to online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program, please complete the support form and I will contact you within 24 hours with details.

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 22 Minute Hard Corps – Week 1

22 Minute Hard Corps – Week 2

22 Minute Hard Corps – Week 3