What's your New Years Resolution?

Dec 27, 2013

I have to admit that I fully enjoyed every minute of the holiday (maybe a little too much)!  Between the wine & desserts & cheese & crackers & everything else…. I am SOOOOO ready to get BACK ON TRACK! I plan on getting in the best shape of my life in 2014 & below is my goal body by March!! The NEW YEARS CHALLENGE starts JAN 1ST!!! WHO ELSE IS READY TO BRING IT IN 2014??!  Message me ASAP for a spot in our New Years Challenge!!

P90X3

Dec 20, 2013


Msg me to nab a spot in our P90X3 Test Group and Clean Eating & Fitness Challenge starting JAN 1st!

*30 min workouts*
*Nutrition Guide* 
*Meal Plan*
*Accountability* 
*Support* 
*Motivation* 
*Free Coaching* 


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***LIMITED SPOTS!!!***



Clean Egg Muffins with Turkey Sausage

Dec 19, 2013

Rushing off for work in the morning with no time for breakfast?  You can make a batch of these tasty & clean Egg Muffins over the weekend to grab and go during the workweek!
Ingredients:
  • 8 Organic egg whites
  • 4 Organic whole eggs
  • 1 cup organic spinach
  • 1 cup mushrooms (cut, cooked)
  • 1 cup red bell peppers (diced)
  • 1 cup Turkey sausage, cooked and chopped
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Dash of freshly ground pepper
  • Dash of sea salt

Directions:
  1. Preheat oven to 350 degrees
  2. Spray muffin tins with EVOO (extra virgin olive oil)
  3. Chop all veggies and set aside
  4. Chop turkey sausage, cook, and set aside
  5. In a bowl combine eggs, garlic powder, onion powder, salt and pepper, and whisk together well
  6. Fill muffin tins about half way with veggies and chopped turkey sausage
  7. Pour egg mixture over veggies 
  8. Bake for 20 minutes or until fully firm

THE NEW P90X3 IS FINALLY HERE!!!!!

Dec 10, 2013

What's better than P90X?  
<<<P90X3>>>
"Get ripped in 30 minutes!"
(FREE enrollment with Challenge Pack)



Contact me to reserve a spot in our P90X3 Test Group!

************************************************************************

Yesterday, we had our weekly coach call with none other than the man himself, Tony Horton!  Hearing what he had to say about P90X3 was so exciting!  

If you were intimidated by P90X or maybe you didn't ever finish it because of the 60-90 minute workouts, then listen up! This is not a graduate program…anyone can do it!  Whether you're looking to lose weight, tone up, bulk up, there's different levels for everyone. They've combined some of the best things in P90X, P90X2, along with new workouts, to bring you P90X3 in just 30 MINUTES PER DAY!  It's short, it's quick and best of all, it's EFFECTIVE!  


I am so excited to say that this will be my very 1st Tony Horton workout!  And I'm even more excited that I will complete this 90-day program just in time for our Caribbean Cruise in March!!! And it's NOT just any cruise that I'm excited to go on, but Beachbody literally has reserved the entire Royal Caribbean ship for a full week, where we will be doing LIVE workouts on the cruise ship deck with Tony Horton & Shaun T.  WOO HOO!!!  And what's EVEN better??  I earned this trip completely FREE for both my husband & I…just for helping others.  To say I feel blessed, would be an understatement.  So grateful for this amazing company!  If you are interested in getting support and would like to complete a program but not do it alone, just message me!  My coaching is FREE!  :)

For a quick, healthy meal in the middle of winter, try this hearty beef stew!

Dec 8, 2013

Hearty Beef Stew

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: 1 hr.
Yield: 6 servings
Ingredients:
1½ lb. raw lean beef stew meat, boneless
1½ medium onions, chopped
2 medium tomatoes, chopped
¼ cup reduced-sodium, organic soy sauce
1 Tbsp. of Frank's Red Hot Sauce
½ to 1 cup low-sodium organic beef broth (or vegetable broth)
1 bay leaf
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 medium carrots, sliced
2 medium potatoes, cubed
3 cups cooked quinoa, hot
Preparation:
1. Place beef, onions, tomatoes, soy sauce, hot sauce, 1/2 cup broth, and bay leaf in large saucepot.
2. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed.
3. Add bell peppers, carrots, and potatoes; cook, covered, for an additional 15 to 20 minutes or until sauce has thickened and beef is fork tender.
4. Serve with quinoa.

Bean Salsa

Ingredients: 
1 (15oz) can Black Beans drained
1 (15.25 oz) can Organic Corn
3 large Roma Tomatoes, diced
1 Medium Avocado peeled and diced
2 jalapeños, seeded and diced
½ c. red onion chopped
½ c. cilantro, chopped
1 lime, juiced

Directions:
Mix all of the ingredients together and chill.  Serve with organic blue corn tortilla chips or organic rice chips with sea salt.

Southwestern Salad


southwestern salad recipe
Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 cup each
Ingredients:
2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder

Preparation:
1. Combine rice, beans, corn, bell pepper, onion, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.


Nutritional Information (per serving):
Calories: 157
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 159 mg
Carbohydrate: 26 g
Fiber: 5 g
Sugar: 2 g
Protein: 5 g

Citrus Herb Roasted Turkey

Citrus Herb Roasted Turkey
Total Time:4 hrs.

Prep Time:20 min.
Cooking Time: 2 hrs, 45 min. to 3hrs., 15 min.
Preparation Difficulty:Medium
Yield: 12 servings, 4 oz. each

Ingredients:
1 (12 lb.) fresh turkey (neck, heart, and gizzard removed)
5 Tbsp. extra-virgin olive oil
2 Tbsp. finely chopped lemon peel
2 Tbsp. finely chopped orange peel
½ cup low-sodium organic chicken broth 
½ cup fresh orange juice
¼ cup fresh lemon juice
4 cloves garlic, chopped
1 Tbsp. paprika
1½ tsp. ground cumin (optional)
1½ tsp. dried oregano leaves
1½ tsp. dried thyme leaves
1 tsp. dried rosemary leaves
1½ tsp. sea salt
½ tsp. ground black pepper
Preparation:
1. Preheat oven to 450° F. Position rack in the lower third of the oven.
2. Place oil, lemon peel, orange peel, broth, orange juice, lemon juice, garlic, paprika, cumin, oregano, thyme, rosemary, salt, and pepper in blender; cover. Blend until smooth.
3. Place turkey breast-side up on rack in roasting pan. Rub turkey with half of prepared dressing, including under the skin and inside the cavity. Reserve remaining dressing for basting.
4. Bake for 45 to 55 minutes or until skin is golden brown. Remove turkey from oven and cover breast with aluminum foil.
5. Return turkey to oven. Reduce heat to 350° F. Bake, brushing turkey with remaining dressing every hour, for an additional 2 to 2½ hours or until thermometer inserted in thickest part of thigh registers 165° F. 6. Transfer turkey to a large serving platter and cover with foil. Let turkey stand for 10 minutes before carving.

Nutritional Information (per serving, without skin):
Calories: 245
Carbohydrate: 3g
Protein: 37g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 120mg
Sodium: 390mg
Sugar: 1g
Fiber: 1g

Grilled Chicken Dijon

Grilled Chicken Dijon

Grill it or broil it, this lean chicken recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.
Prep Time: 5 min.

Yield: 2 servings

Ingredients:
2 (4-oz.) raw chicken breasts, boneless, skinless
1 clove garlic, crushed
2 tsp. Dijon mustard
6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped 
1 dash sea salt
½ tsp. ground black pepper
1 Tbsp. olive oil
Preparation:
1. Preheat grill or broiler.
2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.
3. Brush chicken breasts evenly with garlic mixture.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.
Nutritional Information: (per serving)
Calories: 199
Fat: 10g
Saturated Fat: 2g
Cholesterol: 73g
Sodium: 397mg
Carbs: 2g
Fiber: 0g
Sugars: 0g
Protein: 24g



Clean Ice Cream - Vegan Chocolate


Clean Chocolate Ice Cream

Ingredients:
1/2 cup unsweetened vanilla almond milk
2 tbsp chocolate protein powder 
2 cups frozen banana slices (about 2 medium bananas)
1 tbsp raw organic honey

Optional toppings:
1/2 cup of berries
2 tsp chopped nuts

Directions:
Pour milk into blender. Add protein powder and blend on high speed for about 15 seconds.
Add frozen bananas and blend until smooth

Serves: 2

Clean Vegan Ice Cream - Vanilla

Clean Vanilla Ice Cream

Ingredients:
1/2 cup unsweetened vanilla almond milk
2 tbsp vanilla protein powder 
2 cups frozen banana slices (about 2 medium bananas)

Optional toppings:
1/2 cup of berries
2 tsp chopped nuts

Directions:
Pour milk into blender. Add protein powder and blend on high speed for about 15 seconds.
Add frozen bananas and blend until smooth.

Serves: 2


Balsamic Grilled Veggies

Balsamic Grilled Vegetables


Ingredients:
3/4 cup balsamic vinegar
1/4 cup olive oil
1 pound thin asparagus, trimmed
1 large red bell pepper, cut into 1/2-inch-wide strips
1 large yellow bell pepper, cut into 1/2-inch-wide strips
1 container of Mushrooms
1/2 of a large yellow onion

2 tsp fresh basil (or 1/2 tsp dried))
1/4 teaspoon sea salt

1/4 teaspoon pepper

Directions:

Combine all ingredients in a zip top bag. Marinate for a 30+ minutes, turning the bag occasionally to make sure all of the veggies get a good soak. Remove the vegetables from the marinade and save the liquid for later. Grill the vegetables over medium-high heat until they are tender (about 10 minutes). You can also brush the veggies with the reserved liquid if you'd like.  Enjoy!

Maple, Walnut, and Flaxseed Pancakes

Maple, Walnut & Flaxseed Pancakes


Ingredients:

1 cup all purpose flour
1/4 cup flaxseed meal*
1/4 cup finely chopped walnuts
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups reduced-fat (2%) buttermilk
1/4 cup pure maple syrup
1 large egg
1 tablespoon (or more) vegetable oil
Additional pure maple syrup

Directions:
Whisk flour, flaxseed meal, walnuts, baking powder, baking soda, and salt in medium bowl to blend. Whisk buttermilk, 1/4 cup maple syrup, and egg in another medium bowl. Add buttermilk mixture to dry ingredients and whisk just until incorporated.
Brush large nonstick skillet lightly with vegetable oil and heat over medium heat. Working in batches, add batter to skillet by scant 1/4 cupfuls. Cook until bubbles appear on surface of pancakes and undersides are golden brown, about 2 minutes. Turn pancakes over and cook until golden on bottom, about 2 minutes. Brush skillet lightly with vegetable oil as needed before adding each batch. Transfer pancakes to plates. Serve with additional maple syrup.
*Sold at natural foods stores and some supermarkets. If flaxseed meal isn’t available, buy flaxseeds and use a spice grinder or coffee mill to grind them into a fine powder

Craving chocolate but want something healthy and filling? Check out this quick, no-bake recipe for Shakeology Balls!

Shakeology Balls

INGREDIENTS:

8 Tablespoons PB2 (low fat, high protein powdered peanut butter – details below)
3 Tablespoons Natural Peanut butter (w/flax seeds is the best!)
½ Cup Chocolate Shakeology (I prefer Vegan Chocolate)
3 Tablespoons Raw Honey
½ Cup Quick Oats

DIRECTIONS: 
Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it’s too sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture. Next – Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. Makes about 12 balls, 1 ounce each. Put in freezer until firm.

NUTRITION: (serving size 1 ball)
Calories: 80
Carbs: 10g
Fat: 2g
Protein: 7g

The NEW P90X3 is coming December 10th! Fill out the link below to be in the P90X3 Test Group!

Dec 2, 2013

If you loved P90X but didn't necessarily love the 60-90 min workouts, your prayers have been answered! On DEC 10th, the new >>>P90X3<<< is coming out and it's ONLY 30 MINUTES!! How awesome is that?!! :D So we are going to be running a P90X3 Test Group & there are LIMITED spots! To be considered for the Test Group, please fill out the application at this link -->https://jaclynstokes.wufoo.com/forms/challenge-group-application/ You can preview the new P90X3 workout by clicking on the video below. It'll be released on Dec 10th at the promotional price.


What is Beachbody Coaching?

Dec 1, 2013


Have any of you ever wondered about what it is that I do as a health and fitness coach? Ever wondered why I do it? Here is your chance to find out more! This Wednesday @9pm EST we are having an informational call you can listen in on to learn more about what Beachbody Coaching is & if it would be a good fit for you!

IF YOU...
>Love to help people
>>Are passionate about health and fitness
>>>Could use an extra few hundred dollars per WEEK next month to help pay off those Christmas gifts on the credit cards, comment below or message me and I'll get you in on the call!




Eat, Drink, Be Skinny this Holiday Season!

Nov 23, 2013

Don't get off track just because the Holidays are around the corner. There ARE ways to still eat healthy, not overindulge, NOT gain weight, but even LOSE weight this Holiday Season! Start date Dec 2nd. Message me for details! 

No Bake German Chocolate Protein Bars

Nov 17, 2013

Serves 8

Ingredients:
6 scoops Double Chocolate Proto Whey
2 cups of instant oats
1/4 cup Organic Shredded Unsweetened Coconut
1/3 cup cashew butter
1/3 cup dark chocolate chips (Ghirardelli 60% Cacao Bittersweet Chocolate Chips)
1/4 cup crushed walnuts
1/4-1/2 cup water

Directions:
Mix ingredients together in a large bowl starting with oats, whey, coconut. Then add cashew butter, chocolate morsels and nuts. Add water as needed to moisten mixture. Once thoroughly mixed, spread in 8X8 pan lined with Press and Seal Wrap. Be sure to cut wrap twice the size of pan so that you can cover mixture once it is spread evenly in pan. After you have wrapped mixture, freeze for several hours. Once frozen, remove from freezer and let stand for 2-4 minutes. Cut into 8 equal sized bars and wrap them individually or store in baggies. Refreeze until about 5 minutes before you are ready to eat.


Nutrition Facts (per serving): 272 calories, 12.8g protein, 15.5g fat, 23.4g carbs

Clean Eating Garlic and Lime Shrimp

Nov 14, 2013


Ingredients:

  • 2 pounds jumbo shrimp, pre-cooked and frozen variety, thawed
  • 10 cloves garlic, chopped fine
  • Juice of 3 limes
  • 1/2 teaspoon crushed red peppers (Optional if you like it spicy)
  • Chopped cilantro for garnish

Directions:

  1. Be sure your shrimp are fully thawed and drained. You don’t want extra water in the pan from your shrimp.
  2. Sauté all ingredients together in a large skillet just long enough to warm the shrimp. Remember they are already cooked!

(Makes 4 servings)

Nutritional Info (per serving):
Calories: 257
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 340 mg (Yes, shrimp are high in cholesterol)
Sodium: 333 mg
Carbohydrates: 7 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 46 gm
Estimated Glycemic Load: 4

Need some ideas for simple, healthy snacks?

Nov 11, 2013

These are quick, easy and are perfect in between meals to keep you from getting hungry and making bad decisions!  Planning ahead is KEY so prep your snacks on Sunday so they're ready for the week!



Healthy Snacks

Apple Slices + Almond Butter

Banana + Almond Butter
Brown Rice Cake + Peanut Butter
Carrots + Hummus
Celery + Peanut Butter
Cocoa Almonds
Cottage Cheese (non-fat) + Blueberries
Dried Fruit Chips (no sugar added)
Edamame (steamed) + Sea Salt
Greek Yogurt (plain) + Honey + Fruit
Guacamole + Veggies
KIND bars
Peanuts + Dried Cranberries
Peppers + Hummus
Popcorn (plain)
Protein Bar
Raisins
Quest bars (only if they specify 'No Artificial Ingredients')
Raw Almonds
Raw Cashews & Strawberries
Shakeology
String Cheese + Grapes
Trail Mix

What is Clean Eating?

Nov 10, 2013

Eat Clean Principles
1. Eat more. Eat 5-6 small meals each day, spaced 2.5 - 3 hours apart.  Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
6. Drink 1/2 your body weight in ounces of water each day.  Add some lemon, limes, cucumbers or orange slices for extra flavor!
7. Carry a cooler packed with clean foods & snacks each day.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes (see below).
10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats. 

READ THE INGREDIENTS LABEL!  

What to Avoid:
  • Avoid all over-processed foods, particularly white flour and sugar
  • Avoid all chemically charge foods
  • Avoid foods containing preservatives
  • Avoid artificial sugars
  • Avoid artificial foods such as processed cheese slices
  • Avoid saturated and trans fats
  • Avoid sugar loaded beverages, including sodas and juices
  • Avoid or do your best to limit alcohol intake.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods
  • Avoid super sizing your meals
  • AVOID ANYTHING that contains the following on the label:
    • High Fructose Corn Syrup, Corn Syrup
    • Aspartame
    • Sucralose
    • Maltodextrin
    • MSG (Monosodium Glutamate)
    • Enriched 
    • Modified, Genetically-modified, etc.
    • From concentrate
  • TIP:  When you see the words "diet", "sugar-free" or "lite", chances are it contains artificial sweeteners like Aspartame which is POISON!

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:

  • 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
  • 1 handful of cooked cereal
  • 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
  • 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

  • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
  • 1 scant handful of raw, unsalted nuts (also a healthy fat)
  • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
  • 1 palm-sized portion of lean meats
  • High quality, sugar- and chemical- free protein powder 

Beverages:
  • 2-3 liters per day of fresh, purified water (sodium-free)
  • Clear herbal tea (unsweetened)
  • Black coffee in moderation
  • Green or Black tea

Sweeteners/Sugars that are OK to use in moderation:
  • Organic Cane Sugar
  • Agave Nectar 
  • Maple Sugar Flakes
  • Rapadura Sugar
  • Natural Stevia (plant-derived, non-processed)

Want to learn more?  This book will teach you ALL about Clean Eating!



How to Eat Healthy while Dining Out

Most restaurant foods are packed with sodium and fairly unhealthy.  You best option is to cook at home, but if you are dining out, there are ways to help make the best of it!


1. Make smart choices

Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed" and "fried."

2. Skip the appetizer

By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that's not an appetizer—that's a full meal and more! If you do want an appetizer, ask your table if they'd be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that's light on sauce and heavy on fruits, veggies, or lean protein.

3. Eat a salad

Greens are also a great option, but not all salads are created equal. Stick with salads that don't contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.

4. Side dishes in your mouth mean sidecars on your thighs

At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.

5. No bread

Don't eat the bread. Does it taste good? Sure! But instead of eating something because it's in front of you, swap those empty calories for something you'd actually enjoy.

6. Eat half

Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.

7. No soda

If bread is bad, soda might be worse. That's because it's easy to consume massive amounts of calories fast. And don't even think about going the "diet" route. Those artificial sweeteners aren't healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It's calorie free, so you can drink as much as you want!

8. Dessert

Oh, our favorite part! Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you're out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It's not about denying yourself, but about making smart choices. If you're still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.