Tag Archives: healthy and tasty

Make the Shift

Let’s talk shop…SHIFT SHOP!

Shift Shop is Beachbody’s newest program and it does NOT disappoint!

It is geared for ALL fitness levels.  There are modifications for beginners and there are hard core moves for fitness gurus.

Chris Downing is the newest super trainer for Beachbody and he is genuintely motivating and encouraging.  He lifts you up.  He makes you feel good.  He makes you feel like you CAN.

He pushes you.  He works with you.  He gives you EVERYTHING you need to get RESULTS – fast!

shift

Here is the official blurb:

Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.

Can you really get results in 3 weeks?  YES!

This is me…16 days into Round 1!

results

Now…I’ll be honest with you (because you can always get that from me).  I didn’t stick to the meal plan all that well.

I’ve been traveling.  I’ve been staying with my in-laws for the past few weeks BUT I’m not saying I’ve been eating like crap either.  I have been doing my best.  I have been drinking Shakeology daily.  I have been eating clean (the majority of the time).

I think that if I stuck to the meal plan that is prescribed with the exercise program I would have seen even BETTER results in 16 days.

So, with that being said…I am about to start Round 2 on Monday, August 7th along with a whole bunch of other ladies who are ready to get it in gear and MAKE THE SHIFT to a healtheir, more confident version of themselves.

For Round 2, I will be more dilignet about sticking to the meal plan.  (I will still be out of town for the first week, BUT I will do my damndest regardless).

Why am I telling you this?  To hold myself accountable!  It’s one thing to say it in my head but it is a completely different thing to say it out loud….to put it out there on the internet for all to see.

To honor the fact that I am planning to really ramp up my nutrition (along with my fitness) – I wanted to share a few of the recipes that are in the Shift Shop meal plan (These recipes are approved for Week 1):

Egg White Omelette

Egg-White-Omelet-77x350_le7cj6

Egg White Omelet with Mushrooms, Tomato, and Cheddar

Arugla Salad with Chicken and Black Beans

Arugula-Salad-with-Chicken-and-Black-Beans_i6mn77

Arugula Salad with Chicken and Black Beans

Chickpea Curry Chicken

Chickpea-Curry-with-Chicken_gujddu

Chickpea Curry with Chicken

Cloud Bread

cloud-bread-pinterest

Cloud Bread

 

If YOU would like to join my next accountability group (August 7th) where you can get access to this AMAZING exercise program AND nutrition plan – then find me #thisfitlife on Facebook!

Weekly Recipe Round (17) Up

weekly recipe 17

 

Your weekly dinner recipes are hereeeeeeeee!!!   These are all delicious, family-friendly and of course…HEALTHY!!!  Not only am I going to share four, that’s right, FOUR recipes with you…I’m going to give you a bunch of meal prepping tips to make it EASY-EASY-EASY!  All you have to do is go to the grocery store and get cookin’.  And of course, share these recipes and this blog with others J

About 3 years ago, when I first started looking into this elusive meal prepping thing (this is when I did my first Whole30), I thought- who has time for that? How do people not only plan their entire menu for the week, but also prep everything for it?  I only had one child at the time and the thought, to be honest, was totally overwhelming.  Besides, people talked about “meal prepping” like it was a buzz word.  They threw it around just like people throw around the word “self-love” without really understanding what it actually MEANS.

Since I started this health and fitness journey 6 months ago, I began to TRULY understand what it means to meal prep. I found that many times people told you to meal prep, but did not tell you what you actually needed to do and for someone who is the complete opposite of organized, I found that very frustrating!

So, with all that being said, I’m not only going to help you out with the dinner menu for this week, but I’m going to offer you a meal-prepping guide as well. WOO-HOO!

*Side Note- I typically do my meal-prepping on Sunday afternoon. Yes, it takes a couple of hours BUT then I have everything done for the rest of the week and is that worth it?  OH YEAH.

Here are all the recipes!!! (They are from the Cooking Light Magazine)

buffalo quinoa burgers

Buffalo Quinoa Burgers

Serves 4 (1 burger each)

Ingredients

7 teaspoons canola oil, divided

3/4 cup finely chopped onion

1/2 cup finely chopped peeled carrot

3   garlic cloves, minced

3/4 cup water

1/3 cup uncooked quinoa

1/2 cup panko   (I use whole wheat panko)

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1 1/2 cups canned unsalted chickpeas, rinsed and drained  (I use organic!)

1   large egg

2 tablespoons hot sauce (such as Tabasco)

4   (1 1/2-ounce) whole-wheat hamburger buns, toasted

4   romaine lettuce leaves

4   (1/4-inch-thick) slices tomato

Preparation

  1. Heat a saucepan over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add onion, carrot, and garlic; sauté 3 minutes. Add 3/4 cup water and quinoa; bring to a boil. Cover, reduce heat to medium, and simmer 18 minutes or until liquid is absorbed. Spoon cooked quinoa onto a large plate; cool 5 minutes. Combine quinoa mixture, panko, salt, pepper, chickpeas, and egg in a food processor; pulse until chickpeas are slightly mashed and mixture comes together. Shape quinoa mixture into 4 (1/2-inch-thick) patties.
  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add patties to pan; cook 3 minutes on each side or until lightly browned.
  3. Combine remaining 2 teaspoons oil and hot sauce in a bowl. Place patties on bottom halves of buns; top evenly with hot sauce mixture, lettuce, tomato, and top halves of buns.

Tip: Use a Flat Out Wrap, Sandwich Thin, or Romaine Lettuce Leaves in place of a bun for a low-carb option

Another tip: Serve this with a side of green beans and dilly sauce (1/3 cup plain Greek yogurt, 2 TBSP plain almond milk, 2 tsp chopped fresh dill, 1 tsp fresh lemon juice, ¼ tsp paprika)

**MEAL PREP PLAN**

  1. Make the patties ahead of time (1-2 days), wrap them in plastic wrap and refrigerate. They will hold their shape better once you cook them.
  2. Make the dilly sauce ahead of time and keep in the fridge.
  3. Slice the tomatoes and keep them in a Ziploc bag.
  4. Wash and chop lettuce and put in a Ziploc bag.

Sheet Pan Chickensheet pan chicken

Serves 2 – double it to feed more

Ingredients

Cooking spray

8 ounces small Yukon gold potatoes (about 1 inch) (you could also sub white sweet potatoes, diced up; fingerling potatoes or even sunchokes instead)

1 1/2 tablespoons extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon minced fresh tarragon

1 tablespoon dry white wine

1 1/2 teaspoons minced fresh thyme

1 teaspoon honey

2   (6-ounce) skinless, boneless chicken breast halves

1/4 teaspoon kosher salt, divided

1/4 teaspoon freshly ground black pepper, divided

1 teaspoon canola oil

Preparation

  1. Place a jelly-roll pan in oven. Preheat oven to 500° (leave pan in the oven as it preheats)
  2. Carefully remove pan from oven. Coat pan with cooking spray. Add potatoes to the pan; bake at 500° for 10 minutes.
  3. Combine olive oil and next 5 ingredients (through honey) in a small bowl, stirring with a whisk. Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 5 minutes. Turn chicken over; drizzle chicken evenly with about 2 tablespoons mustard mixture.
  4. Add chicken to jelly-roll pan with potatoes; bake at 500° for 10 minutes or until potatoes are tender and chicken is done. Drizzle potatoes with remaining mustard mixture; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.

Tip: Serve with a side spinach salad and/or chile and lime roasted carrots (http://www.myrecipes.com/recipe/chile-lime-roasted-carrots)

**MEAL PREP PLAN**

  1. Make the mustard mixture ahead of time
  2. Peel and dice potatoes (if you aren’t using the baby potatoes)
  3. This whole recipe could be made ahead of time and simply heated up in the microwave
  4. If you are serving a side salad with it, chop up all vegetables ahead of time

Caramelized Cabbage with Whole Wheat Penne and Provolone

Serves 4 (2 cups per serving)

CL March 15: Dinner Tonight
CL March 15: Dinner Tonight

Ingredients

6 ounces uncooked whole-wheat penne

3 tablespoons olive oil

2 garlic cloves, thinly sliced

6 cups coarsely chopped green cabbage

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 Fresno chile, thinly sliced

2 teaspoons grated lemon rind

3 ounces aged provolone cheese, shredded and divided (about 3/4 cup)

1 tablespoon fresh thyme leaves

Preparation

  1. Bring a large saucepan filled with water to a boil. Add pasta; cook 7 to 9 minutes or until al dente. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid.
  2. Heat a large skillet over medium heat. Add oil; swirl to coat. Add garlic to pan; sauté 30 seconds or until beginning to brown. Remove garlic from pan with a slotted spoon; set aside.
  3. Increase heat to medium-high. Add cabbage to pan; cook 6 minutes or until browned and tender, stirring occasionally.
  4. Stir in salt, black pepper, and chile; cook 2 minutes.
  5. Stir in pasta, reserved 1/4 cup pasta cooking liquid, and reserved garlic.
  6. Stir in rind and 1.5 ounces cheese.
  7. Divide pasta mixture among 4 bowls. Sprinkle evenly with remaining 1.5 ounces cheese and thyme.

Tip: Serve this with a Shaved Radish and Pine Nut Salad (http://www.myrecipes.com/recipe/shaved-radish-pine-nut-salad)

Another tip: You can easily add grilled chicken to this dish for all you meat-lovers out there

**MEAL PREP PLAN**

(These meal prep tips are intended to be used as a guide IF you plan on cooking the dish the night you are going to eat it…these just speed up the process for when you’re ready to cook that night!)

  1. Cook pasta ahead of time.
  2. Chop cabbage up.
  3. Slice fresno chile up
  4. Shred cheese
  5. Grate the lemon rind
  6. Slice the garlic
  7. Make Radish Salad ahead of time and store in the fridge.

Sweet and Sour Turkey Meatballs with Polenta

Serves 4 (about ½ cup per serving)

sweet and sour

Ingredients

3 cups unsalted chicken stock (or veggie broth)

1/4 teaspoon kosher salt

3/4 cup stone-ground polenta

1 tablespoon unsalted butter

1 1/4 pounds 93% lean ground turkey

2 tablespoons dark sesame oil

Cooking spray

1/4 cup water

1/4 cup unsalted ketchup (I used plain tomato sauce)

2 tablespoons Sriracha (hot chile sauce)

1 1/2 tablespoons oyster sauce

1 1/2 teaspoons Worcestershire sauce   (or liquid smoke)

Preparation

  1. Bring stock and salt to a boil in a medium saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 25 minutes or until liquid is absorbed and polenta is thickened. Add butter, stirring until melted.
  2. Combine turkey and sesame oil in a medium bowl. Divide and shape turkey mixture into 20 meatballs. Heat a large skillet over medium-high heat. Coat pan with cooking spray.
  3. Add meatballs to pan; cook 6 minutes, turning to brown on all sides. Remove meatballs from pan.
  4. Add 1/4 cup water and remaining ingredients to pan, stirring with a whisk; bring to a boil.
  5. Return meatballs to pan. Cover, reduce heat, and simmer 5 minutes or until meatballs are done.
  6. Serve over polenta.

Tip: You could serve this with brown rice or quinoa instead of polenta

Another tip: Serve this with a side of Sesame Sautéed Spinach (http://www.myrecipes.com/recipe/sesame-sauteed-spinach)

 

**MEAL PREP PLAN**

 

(These meal prep tips are intended to be used as a guide IF you plan on cooking the dish the night you are going to eat it…these just speed up the process for when you’re ready to cook that night!)

  1. Make and cook meatballs ahead of time
  2. Make sauce ahead of time.
  3. On the night you plan to eat this dinner add the meatballs and sauce to a pan and cook together until heated through
  4. Make polenta ahead of time.
  5. Cook the spinach ahead of time and re-heat when ready to eat

Here are a few other general meal prep tips to follow:

  1. Make hard-boiled eggs for the week and have them for breakfast or add them to salads
  2. Grill several chicken breasts and add them to salads for the week.
  3. Cook grains ahead of time (such as rice)
  4. Chop and roast vegetables ahead of time
  5. Assemble salads (minus the dressing), store in the fridge and have them ready to take to work all week
  6. Bake oatmeal cups and/or egg muffins to have for breakfast throughout the week

Did you enjoy these recipes?!? Let me know!  I love to hear your comments!!  And don’t forget – SHARING IS CARING…share this blog post on your personal social media pages!!!