Clean Grocery Shopping in 30 Minutes!

So, this weekend, I will admit – I was lazy and did not go to the grocery store to plan/prep my meals for the week. What’s that saying…..FAIL TO PLAN then PLAN TO FAIL?? OOOOh — riiiight…..yes, that is exactly what happened to me!! It was Monday and I was stuck eating eggs, some random veggies we had left in the freezer, 5 almonds and then my daughter’s snacks!! NOT. GOOD!

 

Needless to say, it left me feeling unprepared, starving, and disappointed in myself for not going to the market, when I had time, over the weekend! So off I went, bright and early this morning ((childless, I may add….yay)), grabbed a coffee, put on some personal development on my iPhone and listened as I shopped!! Multi-tasking at it’s best! πŸ˜‰

 

Here are some tips for fast and efficient grocery shopping that will leave you with healthy, clean-eatin’ foods!

 

10175048_10152289660641436_2377114530121354564_n

 

Quick and Efficient Grocery Shopping in Under 30 Minutes:

KEY —–> SHOP THE PERIMETER of the store

Stick to the produce section ————> THINK

Veggies (peppers, cucumbers, cauliflower, tomatoes, onions, squash, carrots, sweet potatoes………. GO NUTS!)

Fruits (apples, berries, grapes, bananas, melon, pears………..)

Almonds

 

Move to the back of the store for lean proteins ————–> THINK

Chicken Breast

Lean Ground Turkey

Lean Ground Chicken

Pork

Turkey Sausage

 

Then move to the DAIRY section ————–> THINK

Greek Yogurt

Low fat cheeses

Eggs

Egg Whites

Cottage Cheese, lowfat

 

FROZEN SECTION ————> THINK

Veggies

Fruits

Organic Waffles

Organic Turkey Sausage

 

AISLES ————–> THINK

Nuts

Beans

Quinoa

Oatmeal

Mustard

Olive Oil

Coconut Oil

Balsamic Vinegar

Seasonings

 

 

shop the perimiter

 

I hope that this quick post will help you to get started on how and what to buy while at the market. Once you have a “system” down…you can be finished with your shopping for the week in 30 minutes!! I am a busy mom and I don’t have time to search and seek throughout the store. You need to go in with a plan, shop the perimeter, grab a few items in the aisles and be done! FIRST plan out your weekly meals and make your meal plan and then go shopping. Below is an example of a meal plan that I use for The 21 Day Fix:

Meal Plan 21 Day Fix 2

 

 

GAME PLAN

Take time on a Sunday to go over different meal options for the week.

Write down the items that you will need for your meals.

Grab them at the store.

 

PLAN AHEAD & PREP your meals ahead of time:

Slice and dice all of your fruits and veggies to have them ready and ON HAND for grab & go!

Hard Boil eggs

Sort out your almonds and put them in baggies/containers

Bake chicken andΒ  sweet potatoes for the week

Have a water bottle that is easy to refill

Use mustard’s and balsamic vinegars to use as “dressings”

 

PLAN AHEAD to be prepared for the week ahead. NO ONE wanted to be forced to go through a drive-thru because you are famished! Have something always on hand to have in case of an “emergency”, I always have almonds in my bag and my huge jug of water.

 

YOU ARE WORTH IT —- Take the time to plan and you WILL NOT FAIL!!! πŸ™‚

 

 

XO,

Sara

 

 

 

 

 

Advertisements

Break Out, by Joel Osteen

One component that is VITAL to your success as a coach is something called, Personal Development. When I first started as a Beachbody coach and learned of this, I was not as convinced as I am now, about just how important Personal Development really is to not only your business, but to your life! It can improve and enhance you in SO many ways by developing your self-confidence, your self-worth and your knowledge of how to build and run a successful business!

 

092479081a63f9415ee04f0c8e891790

 

I have been reading Break Out, by Joel Osteen and I LOVE IT!! I have always believed in God and in a higher power. I was raised in the Catholic Church and went to “Church School”, as we called it; however, I had never really developed a strong relationship with God. I feel that I now have and in doing so, my life has been even more fulfilled. I can feel His presence and I know that everything that happens to me, is for my betterment.

47a8ab338a22effbd73615969c673a8d

 

This book does a good job of explaining how by developing a relationship with God and building a strong level of FAITH in Him and in His works, how your life can be more rewarding, fulfilled and how you can truly have everything you have dreamed you would. God would not have put a dream in your heart, if he did not equip you with the tools to achieve it. You have to BELIEVE in yourself and in your GOD that know that no matter what, your destiny will be fulfilled. You may not see a way, but God HAS a way.

 

277dbd38357911bfdf8f2affc11552b8

 

You see, God’s vision is so much greater than our own. We aren’t able to envision what God has in store for our lives, because it may be TOO big.Β  You may be asking God for a dream to pass and you feel that He isn’t listening. You may have asked Him to help you to achieve a promotion, a new house, a new partner —-> and it hasn’t happened. The KEY is to NOT get discouraged or let down. You need to have FAITH that he is doing what HE envisions for you life — and that it is EVEN BETTER than what you could have imagined!! You cannot get discouraged when doors close or when opportunities don’t come to pass on YOUR timetable. Have FAITH, believe that something BETTER is on it’s way. God knows what he is doing. He has already planned out your future and your opportunities, and he wants them to be for THE BEST. HIS timetable is what you need to trust — and that can be very freeing once you do.

 

So…..I ask that you step out in FAITH, TRUSTΒ  that the Creator of the Universe has your BEST interest at heart. He only wants what is BEST for you. Know that. Believe that. Stop worrying……….and start BELIEVING!

 

believe

 

XO,

Sara

Healthy Pumpkin Spice Latte

I know….I know…..Fall is upon us and we ALL love any home baked goods that involve cinnamon and sugar and everything pumpkin, apple and spiced! Hot and tasty drinks are also a fan favorite – such as the ever-most popular Pumpkin Spice Latte! I totally get it — it’s tasty and delicious! However —- it is LOADED with artificial and toxic ingredients. These ingredients will do NOTHING for you or for your body. Your body doesn’t even know how to break these ingredients down because they are foreign! How can this be healthy??

ffd5739c17e5460a7b05038e475cdc66

With all of this info, I decided to quench my PSL craving and create my own, healthy version. I used natural ingredients and vanilla Shakeology. It was delicious, filling and I didn’t have a sugar/caffeine crash afterwards — I had sustaining ENERGY!!

RECIPE:

1 scoop of Vanilla Shakeology

*7 oz of brewed coffee (or water – depending on what you like)

1 oz of unsweetened Almond Milk

1/2 cup of PURE pumpkin puree

1 tbsp of honey

5-6 ice cubes

Cinnamon and All Spice to taste

Blend and enjoy!

**You can include coffee or not. If you do not want to add, you can add 7 oz. of water.

It was SO delicious and nutritious and NOT full of artificial, toxic ingredients!

PSL

Shakeology is an ALL-NATURAL, nutrient dense, superfood-filled, meal replacement shake. It serves as a meal as well as a multi-vitamin due to it’s high-nutrient content. A Pumpkin Spice Latte typically won’t be able to provide you anti-oxidants, pre and pro-biotics. amino acids, a high content of protein, or adaptogens (designed to protect the body from stress)……….but SHAKEOLOGY sure does!! πŸ™‚

Don’t sell yourself short and fill your body with ingredients that it can’t use for fuel. Treat it well!! You can still enjoy the yummy things in life — just in a healthier way! You will feel a noticeable difference in your energy, mind, body and soul once you begin to feel your body with nutrients instead of chemicals. Shakeology can help you to feel amazing everyday and also help you to NOT crave sugary, sweet, artificial and chemical-laden foods and drinks.

Treat your body well ———–> Its the ONLY place you have to live!!

8948f807a9955f4162dd395a5bd6c772

XO,

Sara

21 Day Fix Apple Chicken Recipe

Looking for a different clean chicken recipe to try? This one is great for this time of year! I combined apples, chicken and butternut squash. In place of the squash, you can use sweet potato. I made this in the oven; however, you can make this in your crock pot as well! πŸ™‚

 

apple ck

 

*INGREDIENTS

1 bag of frozen butternut squash – cubed —OR — 2 sweet potatoes peeled and cubed into 1-inch cubes

1 lb of boneless, skinless chicken breasts —–> I used the thin sliced breasts
2 cloves of garlic, minced
1/2 cup of red onion
Salt and Pepper to taste
1/2 tsp of cinnamon
2 tsp of apple cider vinegar
1 cup of unsweetened applesauce
1/2 of a medium sized apple, diced
Salt & pepper to taste
image(4)
OVEN DIRECTIONS:
Pre-heat the oven to 350 degrees.
Combine the following ingredients in a bowl:
Garlic, cinnamon, applesauce, apple cider vinegar, garlic, onion, apple, and spices. Mix ingredients and pour on top of the chicken to cover.
Layer the sweet potatoes or squash and chicken on the bottom of the baking dish.
image(3)

 

image(2)
Bake for one hour or until chicken is cooked thoroughly. Let cool & ENJOY! πŸ˜‰
CROCK POT DIRECTIONS:
Combine in a bowl:
Garlic, cinnamon, applesauce, apple cider vinegar, garlic, onion, apple, and spices. Mix ingredients and pour on top of the chicken to cover.
Layer the sweet potatoes or squash and chicken on the bottom of the crock pot.
Cover and let cook for 6 hours.
Enjoy!!
XOXO,
Sara

 

 

 

 

 

 

Clean Apple Muffins with Protein

It’s that time! Time for apple picking, warm apple cider, hot oatmeal for breakfast and all things doughy and gooey. All things doughy and gooey are also loaded with fat, empty calories and sugars; things that your body doesn’t need! Try this recipe for something warm, delicious, healthy and without all of the fat and calories. Your body will *know* how to process and digest all of these ingredients and you won’t feel bloated or tired after eating them!

Here is a CLEAN, PROTEIN-PACKED Apple Muffin recipe that you can enjoy — guilt-free!! πŸ˜‰

 

apple muffins

 

Ingred’s:

2 cups rolled oats
1 apple, diced
2 scoops Shakeology – vanilla
1 cup of non-fat Greek yogurt
4 egg whites
2 tsp. cinnamon
Β½ tsp. baking powder
2tbsp. honey
Pinch of kosher salt

Directions:

Pre-heat oven to 350 deg.

Prepare a muffin pan by brushing each muffin cup with coconut oil

Mix all of the ingredients in a large bowl. Pour batter into 12 muffin cups.

Bake for 18-20 minutes.

Makes 12 muffins.

Let cool and ENJOY with some hot coffee or tea!

Coconut Oil Coffee

I. Love. Coffee!! I love it! I love the smell of it in the morning and it is such a wonderful thing to wake up to each day! πŸ™‚

 

What is in your coffee??? Coffee Mate creamer? Skim milk? Almond milk? Sugar…………..? I used to make my coffee with creamer and that was all. I then have a check-up at my doctors office and was told that my triglyceride levels were high, so to cut back on any unnecessary (unhealthy) fats in my diet. I then switched to just having skim milk in my coffee and now —- I don’t even have that!

 

10534486_10152260765276436_7554057313243095014_n

 

Every morning, I now add:

Cinnamon

1 tsp of coconut oil

A splash of (pure) almond extract

 

It is SO delicious!! Give it a try!! It is much healthier for you than to add cream and sugar….and less calories and fat! ENJOY!!! πŸ™‚

 

XO

Sara

Chalean Extereme Burn Phase Week 1

Week One of ((ONLY)) Chalene Extreme — in the books!! I know that I had planned on following the CLX and PiYo hybrid that I created; but once I started to do the CLX workouts — I was addicted!! I decided then to just do that program and add in some 45-50 minute walks on the rest days. My clothes were feeling loser, my muscles were sore and I was LOVING how all of this was feeling! Each workout is between 22 – 46 minutes and you are working the entire time. The duration of the workouts are totally do-able for this busy mommy!! PLUS — I have felt stronger and lifting my 38 pound daughter has gotten easier!! I am not looking to lose weight, only to be challenged and to gain strength.

6b2b53b50aaaaefc070e063aeb388000

The program is comprised of three phases, beginning with the BURN Phase (which I am doing now):

BURN PHASE: KICK START YOUR METABOLISM (30 days)

This phase focuses on increasing your strength by beginning to lift weights that are reasonably heavy, but not heavy enough for you to not do 12 reps. This is the key to firing up your metabolism and leading to build muscle and burn fat!

Day 1: Burn Circuit 1
Day 2: Rest Day
Day 3: Burn Circuit 2
Day 4: Burn Intervals, Ab Burner
Day 5: Burn Circuit 3
Day 6: Burn It Off; Recharge
Day 7: Rest Day

A lot of people doing this workout use the first rest day to do some cardio, like myself.

Chalene has been quoted by saying that with this program, you can lose 60% of your body fat by the end of this particular program — and gain muscle, strength and flexibility!

Speaking of flexibility…..today was “Burn It Off” and “Recharge”. “Burn It Off” is cardio intervals, and is only about 26 minutes. The “Recharge” is around 20 minutes and is stretching, yoga and designed to improve your flexibility, stretch your muscles that have been working so hard and to increase oxygen to them. It felt SO good!!

CLX recharge

photo 2

Push Phase: PUUUUSH MUSCLES // MAXIMIZE MUSCLES (30 days)

This phase will force you to life **heavy** weights in order to push your muscles to the max! Fifteen plus pounds is suggested. Repetitions decrease from 12 to 8,

Day 1: Push Circuit 1
Day 2: Rest Day
Day 3: Push Circuit 2
Day 4: Burn Intervals; Ab Burner/Extreme Abs
Day 5: Push Circuit 3
Day 6: Burn It Off; Recharge
Day 7: Rest Day

Midway through this phase, Ab Burner is replaced by Extreme Abs.

Lean Phase: Tone It Up!

Strong movements, 12 reps, multiple muscle groups worked at one time. This phase allows you to get toned and lean!

The ChaLEAN Extreme workout plan looks like this:

Day 1: Lean Circuit 1
Day 2: Rest Day
Day 3: Lean Circuit 2
Day 4: Burn Intervals/Lean Intervals & Extreme Abs/I’ve Got Abs
Day 5: Lean Circuit 3
Day 6: Burn It Off/Fat Burn Challenge; Recharge
Day 7: Rest Day

I am offically OB-SESSED with this program!! I am loving the short workouts and how effective they are! I have been following the 21 Day Fix eating plan and feel amazing!! I am looking forward to finishing the program strong! πŸ˜‰

Post questions or comments below! To join my next challenge group, please fill out the application below! πŸ˜‰