Another Happy Challenger

Testimony about our groups from Lisa Goodwalt.

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6 Snacks to eat before bed

  6 Snacks to eat before bed:
Inexperienced dieters commonly believe anything consumed in the hours right before bed goes directly to body fat stores. Sounds like a nightmare for your physique! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined.
Wake up! Your metabolism never fully shuts down, even overnight. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat.
The trick is to be smart before sleep time. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels … so your brain doesn't wake up your body.
These six snacks provide quality nutrition that supports fat loss and muscle building, helping you forge the body of your dreams:
1 COTTAGE CHEESE WITH NATURAL PEANUT BUTTER
Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer.
Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night.
Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger.
Keep the peanut butter to a tablespoon or less to avoid heavy calories!
2 SALMON SALMON
Salmon is a perfect pre-bed food source because it's high in protein content and contains healthy omega fats. Many people fall short in omega fat content. This goes a long way to supporting your overall health!
Add salmon with salad to add bulk and fiber for the perfect low-carb option before turning in.
3 GREEK YOGURT WITH FLAXSEEDS
Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds.
Together, these deliver a steady dose of fiber, protein and omega fats!
4 LOW-FAT CHEESE WITH RAW VEGGIES
If you crave cheese, this is your pre-bed meal. Regular cheese is high in saturated fat, so opt for a reduced-fat variety with a healthy dose of protein.
Cheese is carb-free, making the fat/protein combination just what you're looking for! Include raw green veggies (cucumbers, celery or broccoli) for some negligible calories.
5 CANNED TUNA WITH OLIVE OIL
Tuna is a great option for people wanting minimal prep work. Canned tuna packed in water is fat free, so it's important to add healthy fats to boost the staying power overnight.
Drizzle one tablespoon of olive oil over the tuna and serve with a bed of spinach for an iron-packed snack that prepares you for the day to come.
6 A CASEIN PROTEIN SHAKE WITH COCONUT OIL
If solid food isn't your forte before bed, consider a casein protein shake. We discussed the benefits casein provides in cottage cheese earlier. But you can also get it in protein powder!
Most casein shakes are low in fat. To overcome this, add fats by stirring in a tablespoon of coconut oil, which provides heart-healthy medium-chain triglycerides.
This snack contains approximately 200 calories and helps repair muscle overnight.

Ready to start your Weightloss journey?

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THIS IS RIDICULOUSLY GOOD!!!!

THIS IS RIDICULOUSLY GOOD!!!!
AND SOOOOOOOOO GOOD FOR YOUR BODY!!!

WINNING!!!


SMORE'S SHAKEOLOGY ,,.. WHAT??!??!

S’mores is a classic summertime treat and with summer just around the corner, we created this Shakeology recipe that captures the season’s iconic flavor. There’s a coffee version and a caffeine-free version, depending on your preference. Try either today and tell us your favorite summertime food in the comments.

S’mores Shakeology (with coffee)
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup unsweetened vanilla almond milk
½ cup brewed coffee, chilled
1 tsp. pure vanilla extract
1 scoop Chocolate Shakeology
2 tsp. ground whole wheat graham cracker crumbs, divided use
1 cup ice

Preparation:
1. Place almond milk, coffee, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.





S’mores Shakeology (without coffee)
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup unsweetened vanilla almond milk
1 tsp. pure vanilla extract
1 scoop Chocolate Shakeology
2 tsp. ground whole wheat graham cracker crumbs, divided use
1 cup ice

Preparation:
1. Place almond milk, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.


ARE YOUR READY TO TRY SHAKEOLOGY FOR YOURSELF??

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Find out why doctors are recomending it to their patients.

WHAT IS SAHKEOLOGY??  ~~~>

HOW TO GET LEAN AND SHREDDED

HOW TO GET LEAN AND SHREDDED

Ever wonder what it takes to get lean or shredded?
A desire by many, but I’ll be honest and share with you some of the most important tips on getting there.

1) Designed Meal Plan- specifically crafted from someone who has the background and knowledge to manipulate your body with food. ($$)
2) Eating 6-8 times per day
3) Eating the same foods and food groups for 3 months or more
4) NOT having a cheat meal or a “this won’t hurt” or “just this one” time meal.
5) Giving up alcohol
6) Giving up all sugars and processed foods
7) Giving up all seasonings, sauces, and taste
 Eating for fuel not for taste
9) Giving up on social outings or situations to avoid being around indulgence and restrictions.
10) Drinking at least 1.5 gallons of water per day, preferably distilled water
11) Taking handful of supplements
12) Doing Double cardio sessions per day
13) Weight training heavy 5-6 times per week
14) No gum chewing
15) No sweeteners
16) Egg Whites, lean chicken, white fish, sweet potato, green beans, asparagus, broccoli, oatmeal, brown rice are your best friends for at least 3 months
17) Giving up all drinks except for water
18) Being super sore
19) Feeling hungry
20) Measuring every food particle
21) Meal Prepping for the week
22) Carrying your food with you everywhere you go
23) Having multiple ziplocks and containers
24) Being looked at oddly in all social situations when you pull out your food.
25) Genetics

So, are you ready to go for it?
Honestly, I’d LOVE to be shredded, but I personally don’t enjoy living my life under such structure and restriction (at least to me, it feels that way as I have done this for the max time of a month)
Hoping this helps you and someone you know who finds themselves disappointed that they just aren’t shredded.
It’s ok. Find your healthy. Find your strong. Find your flexible.

ARE YOU READY TO GET STARTED?? 

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These have been a HUGE HIT in our 21 Day Fix group!

 ZUCCHINI ONION DILL EGG WHITE CUPS

1 1/2 cups shredded zucchini

1/2 cup shredded or diced white onion

24 egg whites

Dried dill seasoning

Sea salt

Fresh ground black pepper

Olive oil or coconut oil spray

Preheat oven to 375 degrees. Spray regular muffin cups with olive oil spray so they are well coated. Mix shredded zucchini and white onion in a bowl. Drop about 1/4 cup of zucchini/onion mixture into each muffin cup. Sprinkle with dried dill lightly and season with sea salt and freshly ground black pepper. Pour 2 egg whites into each muffin cup making sure to cover veggie mixture (press down gently with a spoon if necessary). Bake at 375 degrees for about 30 minutes or until eggs are set. Let cool before removing.

Serving size is 3 egg muffins. Serves 6 total.

*Fix Guide: 1 red, 3/4 green*

======================

 ARE YOU READY TO LEARN HOW TO EAT TO LOOSE THAT STUB BORN BELLY FAT??

JOIN OUR NEXT 21 Day Fix Challenge group!!

Forget all that you know about dieting...

What makes 21 Day Fix different than anything you have ever seen? Simple! You know how most workout programs come with a nutrition guide that takes you days to read and then you spend a ton of money on groceries to try an follow the nutrition guide?
21 Day Fix focus on portion control. It even comes with special 21 Day Fix Portion Control Containers that you use throughout the program. If it doesn't fit in the containers, then you can't eat it. If it does, eat it! Simple!

CLICK LINK TO REGISTER TODAY!! 
ITS FREE TO GET STARTED!
~~~~~~>>>>>>>  http://CoachRachael.AutomaticCEO.com/go7

I SWEAR BY THE 21 Day Fix program and Shakeology!

It gave me a SIX PACK after 3 children I NEVER EVER THOUGHT I WOULD HAVE!!
My clients results as well as my own have been PHENOMENAL!!


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http://CoachRachael.AutomaticCEO.com/go7

Chicken Breast with Sautéed Mushrooms

 WHATS FOR DINNER??

Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

Ingredients:
1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup  low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.

ENJOY!!     
 

PSST.....
Hey YOU,..
YES YOU.....

WANT TO LEARN MORE ABOUT CLEAN EATING??   

Join my next 10 day FREE Clean Eating group.   Click below to join.  IT'S FREE!!!! 

FREE 10 Day Clean Eating and Core Buster Group

In this FREE 10 day group you will learn the basics of Clean Eating 101. You will learn how to strengthen and tone the muscles in your core with simple daily exercises and clean foods.
HAVE FUN, WIN PRIZES, MAKE FRIENDS, GET HEALTHY

NO OBLIGATION TO BUY ANYTHING JUST FREE CLEAN FUN

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