Revision Fitness is on FIRE

It's been a crazy week - so I'm playing catch up, but first things first!! Our team is ON FIRE! These rockstars have all advanced in rank this past week and I couldn't be more proud! Of course rank doesn't mean everything, but it DOES mean that these coaches are paying it forward, and helping others have the same unique experience to change their life and have that ripple effect of serving others. I'm proud of their hard work, and I love seeing them succeed and watching their confidence grow. Way to go you rockstars! I truly believe this is just the beginning for them!

Cauliflower Crust Pizza

Serves 2

Ingredients

1 cup cooked, riced cauliflower

1 cup shredded mozzarella cheese

1 egg, beaten

1 teaspoon dried oregano

½ teaspoon crushed garlic

½ teaspoon garlic salt

olive oil (optional) 

pizza sauce, shredded cheese and choice of your toppings

(I use spinach, tomatoes, turkey bacon, olives - and I make my own sauce )

Instructions

To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven.

To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

*Note: Toppings need to be precooked since you are only broiling for a few minutes.

I love that I can make a pizza that doesn't make me feel gross after and that is completely healthy and kid friendly! My kids love pizza, and they 100% approve of this one and they like picking out their own toppings and making their half of it :)

Don't Wait for SOMEDAY!

Do you ever feel like you just go through the motions each day, just trying to survive and make it through. You're tired, you're stressed, depressed and you've turned to food without realizing it and just the thought of exercising makes you tired? We had no idea how much we had let ourselves go...or we were just in denial of it, because of how stressed our lives were. We knew that SOMEDAY we would change, when we had time and money. But that SOMEDAY got pushed back each day until 4 years had gone by and we knew we couldn't live with how we felt one more day. We were done watching hours of Netflix each night while we ate ice cream. We were done using genetics as an excuse. We were just done.

You have to WANT to change. Because change isn't easy. It's uncomfortable and you have to make sacrifices. We all want to be healthy and fit, but sometimes you don't want to put in the hard work to get there, or make the sacrifices with time, money and food, so you turn to quick fixes which only result in having to do them over and over because they don't last. I know, I was the queen of quick fixes :) We knew this needed to be a lifestyle change, because we wanted to feel good inside and out. Not just lose weight.

When we decided to change, we had no idea how far this was going to take us. We had started eating clean and running and that was going good, but we hit a stand still. Then we found Beachbody and Shakeology and everything changed. Insanity was taking us to another level of fitness we had never been before..Shakeology was taking away our cravings and giving us energy and mental clarity. It was nourishing our bodies with nutrients that we couldn't get any other way, and we literally felt our bodies coming alive. We were toning up and getting so close to our goals in just a few months. We both have heart disease and other health problems that run in our families and it brings us such comfort that we are preventing that. We are strong mentally and physically. This has helped bring back confidence, and belief in ourselves that we can do hard things. Chris is off his anti-depressants, and we both know how to pick ourselves up each day, and think positive. This has changed us inside and out. We feel like this is the REAL us - unlike before where we felt trapped, knowing there was more to life. This is what life is supposed to be like. We feel ALIVE and PASSIONATE and EXCITED each day. Life is AMAZING!!

Paleo Veggie Medley || Fast Paleo Veggie Medley

I'm always looking for a way to change up avocados. I don't typically enjoy the taste...so adding all these other veggies, really helped me to get my healthy fats in :)

Ingredients

1/2 ripe avocado, sliced

1 green onion, finely chopped

About 1/4 – 1/2 medium ripe vine tomato, diced

1/4 cup sweet potato, diced

1/4 cup zucchini, diced

1/2-1 tbsp coconut oil

Cooking Steps

Place avocado and tomato on a small plate or in a small bowl. Set to the side.

Sauté green onion, sweet potato and zucchini in coconut oil over low to medium heat for a few minutes or until zucchini and sweet potato are tender. Once done sautéing, top the avocado and tomato with the sautéed vegetables.

Don't underestimate yourself!

I LOVE that even though I'm not where I want to be yet..that I can finally not hide behind the camera or behind Chris. I was looking through our pictures, and it's just sad how many pictures I'm not in, because I was so ashamed of how I looked. 

NO ONE should feel that way. 

We are all so unique and blessed with bodies that can do amazing things. It takes sacrifice and a DESIRE to change and when we take care of our bodies, they reward us in return. If you want it bad enough, you will sacrifice time, money and whatever it takes to get what you want. It wasn't easy to give up certain foods, but I wanted to feel good bad enough. I wanted to feel good physically and emotionally, and I got my wish. Having 3 kids in 4 years was tough. But I used it as an excuse for 5 years that I didn't have time to exercise, that my body would never be the same, and I was too tired. It's true..pregnancy does take a toll on our bodies, and we have to work even harder and eat more clean to regain our strength back. BUT, I'm a better Mom now, than I ever have been, because I feel better and have more energy. It helps a lot to have nutrients back in my body, and taking that time for yourself each day makes you a better individual. My body isn't the same as before..it's even stronger. Thank You Shakeology and Beachbody workout programs, for taking to me a place physically and mentally that I've never been before. 

Southwestern Stuffed Spaghetti Squash

This was a hit for the entire family...even my weee little ones :) Of course my littlest picks out the black beans because she thinks they're raisins..but I'll take it!

What it took for 2:

* 1 spaghetti squash
* 2 Tbs. extra-virgin olive oil
* 1/2 red onion, chopped
* 3 garlic cloves, minced
* 1 jalapeno pepper, minced (leave seeds in for more heat)
* 1 red bell pepper, chopped
* 1 Tbs. ground cumin
* 1 Tbs. Mexican oregano
* 1 Tbs. chili powder
* 1 can black beans (drained and rinsed)
* 1 cup frozen corn, thawed
* coarse salt and freshly ground pepper
* 1/2 cup freshly torn cilantro, plus more for garnish
* 1 lime
* 1 cup grated cheddar cheese

Preheat oven to 375.

Roast squash on a baking sheet for 50 minutes. Let cool another 30 minutes, then cut in half. Spoon out the seeds, then using a fork, scrape up the flesh, making the “spaghetti.” Isn’t that cute?

Heat oil in a medium skillet. Add the onion, garlic, jalapeno pepper and red bell pepper. Saute 2 minutes. Add cumin, Mexican oregano, chili powder and a good pinch of salt and pepper. Saute another minute. Add the beans, corn and cilantro. Stir to combine. Squeeze in the lime juice and give one last stir.

Add in half the “spaghetti” to the bean mixture and stir to combine. Taste and season accordingly. I probably tossed in a little more salt at this point.

Switch oven to broil.

Stuff each squash half with the mixture and top with grated cheese.

Stick it back under the broiler until the cheese melts and gets all brown and bubbly, baby.

This part of my story is in the past...A new page has been turned.

I don't talk about this a lot, because it's still painful and raw. But as far back as I can remember, I hated how I looked..I never liked what I saw in the mirror..I hid away, and wore baggy clothes. I was never one of the skinny kids. I struggled with depression. I've never been able to be like some of my friends and eat whatever I want and not gain weight. So when I was 15, I thought I found a solution. I tried throwing up for the first time and I was so excited. Little did I know, I had just triggered a beast, and an addiction that I would be trapped under for another 12 years. I have NEVER in my life felt so out of control and helpless. I have never felt such fear every time I would eat. No one ever talks about that. They don't talk about how it consumes your thoughts each hour of the day. They don't tell you how you'll never look at food the same, and everything becomes scary to you. You lose your identity and become weak. You lose all confidence you might have had, and you're never enough. 

I went to a year of counseling and I thought I got over the worst of it. But it never left. After I got married and got pregnant, my love for my children outweighed my addiction. But since my body had been in starvation mode for so long, it stored everything I ate and I gained 40 pounds. After I had my first baby, I panicked and after I stopped nursing I went back to my old ways. I didn't feel strong enough to be able to do anything else. 

I was running along with that and lost 30 pounds and then got pregnant again. With each pregnancy the nausea I would deal with from pregnancy got really bad and I was on home IV's so I didn't gain much with the next 2 pregnancies. After my 3rd - I was in the deepest rut of my life. I would look in the mirror and have no idea who was looking back at me. I felt so stuck and out of control. I didn't want to answer the door, I didn't want to be around anyone, and I just wanted to sleep my life away. I love and adore my family, but I was so unhappy with who I was that I felt inadequate to be their Mom and Wife. I didn't want them to look at me and follow my example. I didn't want them to remember me that way. I knew I needed to change.

Sometimes, you have to hit rock bottom so that you can claw your way out and rebuild yourself the way you always wanted to be. 

This was my chance. This was my time to earn my golden ticket at life. I couldn't wait any longer, I had wasted enough years. I needed to learn from them and become the person that was trapped inside. I started researching clean eating. I knew that I needed to tackle that fear of food. As I would shake, looking at the plates full of food - I prayed for strength. And I was blessed to realize very quickly that when you're eating the RIGHT whole foods, that there is nothing to fear. The baby weight was coming off and I was eating 5-6 times a day. That changed everything for me. As I built up strength and started running, I started to feel hope. But we were still missing something. And that's when I found my Beachbody coach on facebook. She gave me hope...hope that things could change for good. I felt deep down that this wasn't how life was supposed to be. I wasn't supposed to feel this way, and we weren't supposed to be stressed about everything. She gave me hope that this was our chance to change and our chance to have faith that we COULD achieve everything we had ever imagined. She believed in me and that was enough for me until I found that belief myself. We started Insanity and Shakeology and that change started happening quickly. We were pushing play to a workout video that was taking us past  our comfort zone and showing us just how strong we are. There's something about fitness that brings out this empowerment and feeling that, WOW - if I can do that, I can do anything!! Shakeology was fueling our bodies with the best nutrients possible, and I felt like my body was coming back to life. I had energy like I'd never had before. My mind was getting more clear, and our bodies were cleaning out and getting refueled with the healthiest meal we could ever have. It has now taken Chris off his anti-depressants. Something he's been on for such a long time. It has truly blessed and changed our lives.

Yes I still struggle with intrusive thoughts. They had been my reality for 12 years, so those don't just go away overnight. When I pass certain stores, and parts of the grocery store, I still have to talk to myself and remind myself how far I've come and how I will NEVER go back to that place. I still struggle with telling myself that I'm beautiful..I still struggle with stress and the immediate reaction to turn to food. Those have been ingrained in me for so long that they don't just disappear. BUT, how I choose to react does..and I know overtime I can and will get rid of those thoughts. I decide each day that I'm stronger than my struggles. I read personal development, I listen to uplifting and motivating speakers, I schedule my day, I set myself up for success by having a clean kitchen..rid of anything that tempts me and isn't good for me. We choose to eat clean, so that we FEEL as good as we can physically and mentally. I CHOOSE and tell myself that I am strong.. and that I have overcome so much in the past 18 months. I refuse to be held captive any longer. This is MY life, and I have the power within to SHINE and to live up to the spirit that is in me. This was my struggle..but it is NOT my identity. And just like everyone else out there..YOU ARE STRONGER THAN YOUR STRUGGLE.

My YouTube Video
http://www.youtube.com/watch?v=zlB0odqSYEk

Chris's Transformation Story

Hi I’m Chris. I’m 31 years old. I’m the lucky guy who gets to be married to Mindy Rose. She really is as incredible as she seems. Marrying her 5 ½ years ago was the best decision I’ve ever made. We have both been so blessed since makin...g that decision. I love being married. I also love being a father. Giving my wife and children a good life is of the utmost importance to me.

I have had a great life. I was born into a great family. I couldn’t have asked for better parents and siblings. I loved watching them play sports. I loved to play sports with them in the yard and when I was old enough, I became involved in sports competitively. On the outside, I probably seemed like a happy kid with no worries. Unfortunately on the inside, I was struggling. When I was 12, I was diagnosed with O.C.D and depression. This was very hard for me to understand at that age. I thought everyone felt that way and had those thoughts. As a kid you don’t discuss these kinds of things with your friends. My best friend knew and he was a huge support. My family knew of course but for the most part I felt like I was an actor in a play called life. I used fun, humor, and sports as a distraction from my issues. As long as I had something to look forward to, I could get through another day, another week, etc. Because of these issues, I was released from my mission after serving only 4 months. On my mission, I would pray that the Lord would take these struggles away from me since I was serving Him full time. I have learned since then that miracles happen according to His will and His time table. Life is filled with trials. This life isn’t just a test but also a learning experience. I’m so glad that the light finally switched on in my head that I can’t always just pray my way out of situations without getting up off of my knees and acting. I can’t sit there and say, “Here I am Lord, fix me please. I’m broken. It’s when I decide to do everything that I can to improve my situation that he makes more out of me than I could have ever imagined. It’s in the doing that we find the inner strength that He gives to us.

After many years of searching for answers to my challenges, six months ago my wife and I found Beachbody. Now because of Shakeology, Insanity and challenge groups, I am in a much better place. I have been able to overcome plateaus physically and mentally that I never could before. I feel happy, positive and confident. I’ve never felt so healthy and energetic. And by Christmas 2012, I had weened myself off of the anti-depressant I had taken for over 10 years. I went from 205 lbs to 180 lbs and I am in the best shape of my life. It started with a paradigm shift and a decision to change. I am done with being a victim. I will be a victor. Trials can define us or refine us. We can use our struggles as an excuse or a reason. Who knows where I would be if courageous people like Brigitte Linford wouldn’t have shared their story and prompted me to improve my situation. Mindy and I have been so blessed by this and now we want to pay it forward. I hope you enjoy our page.

Shakeology = Beauty

 It's no secret a healthy diet and active lifestyle does wonders for your appearance. Not only does eating clean help you keep the weight off, but it also magnifies your beauty. When you take care of yourself your outsides look better!

Good nutrition naturally improves healthy, glowing skin to help keep it free of acne. That's why many skin-nurturing beauty products on the market have ingredients like citrus, acai berries, camu-camu and other potent superfoods in them; these ingredients are as good for your insides as they are for your exterior.

Good nutrition also can do wonders for strengthening your hair from heating products you may use every day and it also supports healthy growth and texture. Finally, when you're eating right you may also notice your nails become stronger, grow faster and maybe don't crack and break as often.

This is all thanks to good nutrition! So what should you be eating to enrich your hair, skin and nails? Here are a few ingredients that are great for all of the above. You can find these ingredients in many foods at your local grocery store and you can find all of them all collectively and conveniently in Shakeology! I definitely noticed my hair growing faster! When I would have highlights put in, I could see a different in how fast my roots started showing. My hair was getting thicker and more shiny. My nails are no longer brittle. I've heard countless stories from people in my online fitness challenge groups talking about their hair growth and skin clearing up. Here are are the ingredients IN SHAKEOLOGY that can help with BEAUTY!

Biotin: Helps promote the health of hair, skin, and nails.
Bromelain: Helps support damaged tissue especially after a burn.
Chlorella: Phytonutrient that helps support healthy skin.
Citric Acid: Helps provide antioxidant protection for the skin.
Folic Acid: A deficiency may cause gray hair.
Cocoa: Antioxidant support for healthy skin.
Gingko: Antioxidant support for skin and promotes healthy circulation.
Goji Berry: High in antioxidants which help minimize damage from free radicals that injure cells and can damage DNA.
Grape Seed Extract: Used to protect collagen and elastin in skin (anti-aging).
Green tea: Comes from the Camellia Sinensis tea plant, which is rich in polyphenols, antioxidants and that detoxify cell-damaging free radicals in the body.
Magnesium: Can help cells repair faster.
Pantothenic Acid (Vitamin B5): Helps reduce signs of aging, skin disorders, and gray hair.
Papain: Taken from the fruit of the papaya tree. It is used to help promote healing for a variety of skin conditions.
Schisandra: Helps to prevent aging.
Vitamin A: Is often used to help skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, and sunburn.
Vitamin B2 (Riboflavin): Used for treating acne, maintaining healthy hair, skin and nails. It also has anti-aging properties.
Vitamin B6: Beneficial for acne and various other skin conditions.
Vitamin C: Powerful antioxidant that can be used to help repair and firm the skin.
Vitamin E: Can help to stimulate the production of collagen and elastin. Collagen is a primary component of your skin and may help prevent scarring from wounds and acne.
Vitamin K: Helps promote healing and helpful for mild bruising and swelling.
Wheat Grass: Rich in phytonutrients that may help to prevent gray hair.

Want to try?? 

www.shakeology.com/mindyjrose

Mindy's Transformation Journey

Hi!! I'm Mindy! I'm 27 and I'm the lucky Mom of 3 beautiful, sassy, and sweet kids ages 4.5, 2.5, and 19 months. They keep my busy and humbled each day. Chris and I have been married for 5.5 years, and I truly believe in the saying, that I am the luckiest girl alive. He's my better half, and I'm grateful for his support in all I do, his undying belief in me, for the way he makes me laugh, and lets me cry.

I grew up as a little girl, hating my body. I don't use that word lightly, because I honestly can't remember a time where I was ever happy with what I saw in the mirror. I would wear baggy clothes, and do anything to hide in the background. I fell into a depression in Junior High and High School, and started my addiction with Bulimia when I was 15. I will fight until my dying day to combat this horrible addiction and disease, and somehow reach people and help them change their mentality and view of themselves. We have been blessed with amazing bodies, and I spent too many years destroying mine. I struggled with this for 12 years..up until about a year ago. I stopped while I was pregnant but would get sucked right back in after each birth. I hated food..I wished there was a way to live without it, so that I wouldn't be fat. Over the course of having kids, my weight was all over the place. I decided after my 3rd, that I had an example to set, and a life to live. I wanted to do more than just make it through each day. I wanted energy, passion and hope. I wanted to feel good and be happy. I wanted my kids to remember in a different way.

So I studied what clean eating was about. We started running together..and slowly I found that when you eat the right whole foods..that you can eat a whole plate full and still lose weight! It was a miracle! We cut out sugars, artificial foods, packaged foods, chips, ice cream etc. What we noticed on this journey was that our our energy was increasing, and we were starting to feel good..better than we ever have! But we plateaued, and at that time we found Beachbody and Shakeology. This was the missing piece of the puzzle. Since starting Insanity, Shakeology and other workout programs in addition to eating clean - we have reached a fitness level we never thought possible. We've overcome the daily depression/darkness with the help of all the superfoods in Shakeology, whole foods and exercise. We no longer need naps, I can think clearer and my emotions aren't all over the place. It's been heaven sent for us and we want to share all the wonderful things we've learned along the way.

QUINOA!!

We LOVE LOVE LOVE Quinoa! It's a powerful superfood that we use in literally, almost everything we make! Soups, salads, casseroles, stir-fry, pudding, eggs...it's so versatile! Check out these health benefits you're getting when you eat Quinoa! And as always, a favorite recipe that our kids LOVE :) 

What is quinoa??

While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. You cook it the same as rice, and it actually cooks quicker. It's gluten free and cholesterol free and tastes great on it's own with a little Himalayan Salt and coconut oil :) 

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Cheesy Quinoa Bites

Makes ~28 bites
2 cups cooked quinoa
2 large eggs
1 cup shredded carrot
2 stalks green onion, diced
2 cloves garlic, minced
1/4 cup chopped fresh cilantro
1/2 cup grated Parmesan cheese
2 Tbs Gluten Free flour
1/2 tsp seasoning salt
1/4 tsp freshly ground pepper

1. Preheat oven to 350 degrees. 2. Mix together quinoa, carrot, egg, green onion, garlic, cilantro, cheese, flour, salt and pepper. 3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each). 4. Bake for 15-20 minutes.

Destroy What Destroys You

We all have something that holds us back. Whether it's mental or physical. Some may struggle with depression, some have a chronic injury or sickness. Some have crazy busy work schedules. But the common thing that binds us together, is we all have trials and struggles! Don't let those, whom you stare at and wish you were, fool you. Every single one of us have something that we struggle with.


I have let mine hold me back for way too many years. I made excuses day after day...I have 3 kids, ages 4 and under. You know I used the excuse that I'm tired, and that I can't do home videos because, when I start a video they're crawling all over me. I used it EVERYDAY! And as each day went by that I hated what I saw when I looked in the mirrow, I had no one to blame but myself. I know what it's like to be depressed, and exhausted. But I also know what it's like to feel alive! To feed your body real fuel that makes it feel good!! Each day I'm taking a punch at what destroys me. What you feed your body can change that depression and make you want to get off your butt and workout. It's a cycle: Food - Exercise- Mental Health...they all feed into each other. If you wake up and workout, you're going to go eat a healthy breakfast..and after both those things, I guarantee you feel better, than if you had slept in, drug out of bed and didn't eat good. Whatever it is that is holding you back...destroy it.


DESTROY WHAT DESTROYS YOU

 Never say never, and never say can't. I have to tell myself this everytime I workout. When I'm gasping for air and thinking I need to stop, because I "can't do it! I think of this picture:

..:

Your body can handle it. You body can do more than you think. Your mind is like a tv, and you need to learn how to change the channel from can't, to can. Train your mind to know howincredible you are. How strong you really are. Because you are. I have to do this everyday. I'm at a stage where I do Insanity with my husband when he gets home at night, because I won't stop if he's there.  He pushes me to go faster and work harder. But I know I'll get to a point where I can do it on my own and not stop.

~be patient with yourself..the results will come

~do not give up

~you will never "find" time, you have to "make" time.

Destroy What Destroys You

It's all about where you want to go, and who you want to be. And that result is worth the sweat and tears. I have shed many and still do. But I'm fighting and destroying what destroys me. Because I know I can. I love the line to a favorite song of mine: "I know that I can, cause I know who I am.." Each one of us has a fire inside and the potential to live life to your fullest. You have to dig deep and ignite it.  Life shouldn't be lived being trapped down by our struggles. Let's get up and fight them.

Clean Eating 101 and Money Saving Tips

I first learned about clean eating from some pins on Pinterest from HeandSheeatclean. Then we watched the documentary "FOODMATTERS" on Netflix. From there, I read Bob Harper's book The Skinny Rules and was hooked. Clean eating isn’t a fad diet. It’s a permanent, healthy way of eating that, with a little practice, can (and should) become a way of life. Clean eating is eating for the sake of nourishing your body with food as close to it’s natural state as possible. There is no math, no point systems, no insane calorie restrictions. When you begin to replace the processed, fried and unhealthy foods from your diet with whole grains, fruits, veggies and lean protein, your body will respond in amazing ways.

1. Your muscles will respond to the added lean protein by growing which will speed up your metabolism.
2. Your body will respond to the whole grains by regulating itself.
3. Your body will also rid itself of water weight caused by excess sodium that is PACKED in processed food.
4. If you struggle with anxiety, depression and other mental struggles - cutting out all the dyes, sugars and artificial ingredients will help A LOT! Out lives are drastically different now. We don't do it to be weird and  strict. We do it because of how we feel! And we want our children to grow up feeling that way. 

To make getting started on a clean eating path as simple as possible, I learned this acronym;

• C- COUNT your meals. You should aim to eat 5-6 times a day (3 meals and 2-3 small snacks). Shoot for every couple of hours. This will keep your metabolism burning all day long!
• L- LEAN protein! Each meal should contain about a palm-sized serving of lean protein (white-meat chicken/turkey, fish, black beans, egg whites, etc.) Find your favorites and keep them on hand.
• E- EAT your fruits and veggies! They’re delicious, filling and packed with what our bodies need.
• A- AVOID processed and refined foods. White flour, sugar, bread and pastas are no-nos. Replace them with complex carbs such as brown rice and whole-wheat . Also, read ingredient lists. A long list means ‘not clean’. If it has sugar in the first 5 ingredients, keep walking! 
• N- NEVER eat mindlessly. Too often, we tend to grab a food and toss it back with out even a thought. The next time you go to eat something, ask yourself, “Will this do anything positive for my body?” and “Will I regret this choice later?”.

I know that people tend to think that Eating Clean will be super expensive! I can assure you it doesn't have to be and there are plenty of people struggling financially that make health a priority. You don't have to be RICH to eat healthy. It just takes a little extra planning and perhaps some saving.. but making it a priority in your budget will help. If your health isn’t a priority in your life.. it should be! You DESERVE to be healthy! =) Here's some tips for saving money:

• Stop eating out! Start making all of your own food at home and you will save considerably!
• Make a budget!! If you go through your finances and divide up your needs, you will know how much you have for groceries and you can stick to it!
• Make a menu each week and a grocery list and stick to it! Don’t buy things you don’t really need.
• Do NOT go to the market hungry.. you will wind up buying things on impulse, not because you truly need them!
• Some products are smart to buy in bulk at places like Costco or Sam’s Club, because they can be frozen or stored for long periods of time and will not perish. They may also be cheaper at these stores.
• If you think you won’t be able to get through all of something like fruit, veggies or lean meats, buy them frozen.. (or if the meat is not previously frozen, you can freeze the fresh stuff and it will keep for quite some time).
• Always purchase produce in season. When you start buying off-season produce, the price is MUCH higher.
• Buy generic, not name brands. You might have to double check the labels though to be sure they are of the same quality.
• Clip coupons and take advantage of sales. If something you eat frequently is on sale, buy more of it. Although the time it takes to clip the coupons and the immediate cost will be higher, in the long run you will save more! Price Matching is also a big help!
• Sales go for supplements as well. Sites like Bodybuilding.com offer discounts on supplements regularly.
• Sign up for newsletters about sales and deals at the stores you frequently shop at (including online and supplement stores)
  
  
  
   Remember: “What you feed your body can either be the BEST medicine or the SLOWEST form of POISON” 
  

Flour-Less Blueberry Muffins

You’ll hear me talk about this a lot, but My favorite health book is the “The Skinny Rules.” It literally changed my life. I highly suggest getting it because, even though I’ve had it for a year, I still use it every month. I learn something new every time, and love the shopping guide and section about how to read labels. One of my favorite rules that has helped us was 

Rule #7: NO CARBS AFTER LUNCH

Here’s why:

How often do we think that at the end of the day we’re owed something and we “deserve” that bowl of ice cream because it was a hard day! Am I right!?!?  We have to break that habit, and eat most of our carbohydrates in the morning and live off a different array of foods; proteins and fiber after lunch.

Carbs are forms of sugar, and sugar cues the pancreas to make more insulin, which in turn triggers appetite. The later in the day that you consume sugar, the more likely it is that you will get food cravings late at night. Those are not a good thing!

`Snack on fiber, protein, vegetables, and fresh fruits.(not dried ones at night..they’re little sugar bombs!)

`Eat lean and green at night. Repeat. Post on your fridge and abide by it and you will SO much closer to staying thin.

A hard thing for me to give up was my BAD carbs. I loved muffins, breads, and bagels. Once I learned that I didn’t have to give them up completely, I healthified them so I could still enjoy my favorite things. Plus they’re great snacks for the kids!

Blueberry Banana Muffins
Ingredients:
2.5 cups old fashioned oats 
1 cup plain greek yogurt
2 eggs
1/2 cup honey
2 tsp baking powder
1 tsp baking soda
2 TBSP ground flax seed
1 tsp vanilla
2 ripe bananas 
3/4 C blueberries
Preheat oven to 400. Mix everything together, and pour into greased muffin tins. Bake 18-20 minutes.

8 Tips For Being Healthy While Busy

These days, a mere 8-hour workday is becoming less and less common. A lot of us are working additional hours at home, on our laptops, and via our smartphones. With crazy hours like these, the best way to make sure you stay on track nutritionally is to prepare yourself a week’s worth of healthy meals in advance. Time is no excuse...if you don't make time for your health, sooner or later you'll have to make time for illness. Here are a few tips for ways to staying healthy with a busy schedule

1. Master the grocery store. When you arrive at the grocery store after work, you’re starving and in a hurry to get home. Without thinking, you find yourself drawn into the bright, shiny, end-of-aisle displays like a moth to a flame. Before you know it, you’re about to fill your cart with 10 frozen pizzas for $10. Stop! Change direction. Go straight to the produce section and select enough lettuce and fresh vegetables to make a salad that’ll last you all week. It’s best to avoid the center aisles, which contain all the processed foods you want to avoid, and keep to the perimeter of the store. This path will lead you to healthy choices like veggies, fruit, low-fat dairy, lean meat, and poultry.

 

2. Cook on Sunday. Roast a bunch of chicken, make a big stew, and grill some veggies; you’ll have a great meal on Sunday and enjoy the leftovers for the next few days. Another thing to do on Sunday to prep for the week is to wash and chop all the veggies you bought while strolling the perimeter of the store and put it in a zip-top bag. With this combination, you’ll have fresh, healthy food to put into meals all week.

3. Make over your leftovers. Reinvent last night’s chicken (or other protein) for the next day’s lunch. Throw it in a whole-wheat tortilla with some salsa for a yummy burrito. Heat it up with some curry seasoning and chickpeas. Put it in a whole-wheat pita pocket or between two slices of whole-grain bread with crisp lettuce and your favorite seasonings for a healthy sandwich. Toss it into that great salad you prepared, along with some fresh or grilled veggies. The possibilities for different, great-tasting meals are easy—and limited only by your imagination.

4. Pre-pack your snacks for work. You may not always have time for a full meal at work, and that’s OK. The night before a busy day, measure out foods—nuts, dried fruit, baked chips, sliced veggies—you can graze on all day. Measuring the portions in advance helps assure that you won’t accidentally snarf down an entire 1,000-calorie bag of trail mix. Another great approach to snacking that’ll help satisfy you until your lunch (or dinner) rolls around? Some of that protein you cooked up on Sunday, in convenient snack portions. Quick bites of chicken, beef, tempeh, or tofu with the seasonings of your choice make for a great snack option. And having fresh, lean protein rather than packaged, processed snack items will not only help curb cravings; it’ll also give you sustained energy and help you fight hunger throughout the day.

5. Hydrate in fashion. Instead of going through tons of plastic bottles at your desk, buy yourself a fancy water bottle. Busy people often forget to hydrate properly. In addition, the average American drinks 57 gallons of soft drinks each year! You can avoid the temptation to purchase soda by refilling a large bottle of water throughout your day. On a budget? Wash out a glass water, juice, or milk bottle and make that your go-to reusable water bottle.






6. Be smart about beverage calories. The average American consumes around 400 calories a day in liquid form! This includes soda, sport drinks, energy drinks, juice, and flavored ice teas. You can be smart by making sure any calories you drink are in the form of a meal replacement rather than a hydrator. (Water’s still the best hydrator out there.) Shakeology is a great meal-replacement shake for busy people, because it’s convenient, jam-packed with important nutrients and antioxidants, and low in calories.

7. Don’t go fad-hopping. Will all the new diets, food crazes, and “miracle” supplements popping up, it’s easy to feel confused or insecure about your current choices. If your plan is working, just stay on course. If you want to try something different, it’s a free country, but don’t hop on the latest trend just because your workmates are all talking about it at the water cooler. Do your homework. Read critiques. Talk to people who have tried it for longer than a weekend. Ask yourself, “Is it healthy? Does it involve whole, real foods? Is it realistic?” Finding and keeping a diet that supports your lifestyle will more likely result in long-term success.

8. SHAKEOLOGY – it’s the healthiest meal you can have, that is quick, delicious, on the go and will help you from wanting to binge on those unhealthy cravings!

Order Here: www.shakeology.com/mindyjrose

Italian Anti-Pasto Salad

Welcome to our blog!!
I am so excited to get this going, and have a blog going again!! I love sharing everything we've learned and opening up our lives. I hope you enjoy our recipes we share, which are always Gluten-Free. We've learned so much the past couple years about the effects that food can have on your mental and physical health. I completely believe that food can either be the worst form of poison, or the most powerful medicine. We've had personal experience of overcoming depression, and an eating disorder through clean eating, vitamins and Shakeology. We'll share more of our stories later on, but today I wanted to share a yummy salad that I found online. I can't stand the thought of turning on the oven when summertime starts coming around. I just want something light and refreshing that I can throw together quickly! Like this gem I found on skinnytaste.com : 

Italian Antipasto Salad

Servings: 1 • Size: 1 salad 

Calories: 254 • Fat: 16 g • Carb: 19.5 g • Fiber: 7.5 g • Protein: 16 g • Sugar: 3 g

Cholest: 37.5 mg

Ingredients:

1 cup romaine lettuce, chopped

1/4 cup chopped cherry tomatoes

1 thin slice red onion

4 green pitted olives (or black)

1 pepperoncini, sliced

1/4 cup roasted red pepper, sliced (homemade, or buy packed in water)

1/4 cup Red Peppers

1/3 cup cucumbers, peeled and sliced

1/4 cup shredded mozzarella

1/2 oz (4) turkey pepperoni, sliced thin

2 slices Prosciutto, Di Parma, sliced

For the vinaigrette:

1 tsp olive oil 

1 tsp red wine vinegar

fresh black pepper

Directions:

Place the lettuce on a large dish and top with meats, vegetables and cheese. In a small bowl add vinegar, add black pepper and whisk in oil. Drizzle over salad and enjoy!

Enjoy!