Eat Clean Grocery List

Oct 15, 2013

General rule of thumb for Clean Eating: The fewer the ingredients, the better! 

Complex Carbs
Steel Cut Oats

Sweet Potatoes 
Black Beans
Kidney Beans
Ezekiel Bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas 
Wild rice
Brown rice
Wehani rice
Whole wheat orzo 

Quinoa flour
Wheat germ
Flax Seed & Flax Oil
Cracked Wheat
Rye flakes

Green beans
Bell peppers
Brussels sprouts
Mushrooms (Shiitake)
Green and Red pepper
Onions (green, red, yellow)
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes 
Dried Split Peas

Lime & lemon juice

Healthy Fats
Natural-style Peanut butter (unsalted) or PB2

Coconut Oil (cooking spray)
Olive Oil cooking spray
Pine nuts
Tahini paste

Boneless, skinless chicken breast

Extra lean ground turkeyAlbacore Tuna (water-packed) 
White Meat Chicken (water packed)
Mahi Mahi
Extra lean ground round
Buffalo steak (lean)
Flank Steak (leanest)
Turkey cutlets
Bison meat
Turkey jerky

Dairy & Eggs
Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt (non-fat)
Fat-free String Cheese
Almond Milk (unsweetened)
Jarlsberg Lite Swiss Cheese
Fresh Parmesean Cheese
Feta Cheese 


*READ YOUR LABELS!  NO MSG, High-Fructose Corn Syrup or Aspartame!)
Braggs Liquid Amino Acid (sub for soy sauce) 
Reduced-sodium Teriyaki Sauce (no corn syrup)
Balsamic Vinegar
Balsamic Vinaigrette

Non-fat Greek Yogurt (*use this in place of Sour Cream)
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes

Coconut Oil 
Olive Oil 
Applesauce (organic)

Agave Nectar
Molasses (Organic)
Organic Cane Sugar

What is the Shakeology 3-Day Cleanse?

Oct 14, 2013

The shake cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast and effectively in a healthy way in just 3 days!  If you've had a bad weekend and made not-so-great food choices, you're probably feeling sluggish and gross.  Am I right?  Because that's how I feel when I let myself have one too many cheat meals!  Try this awesome & effective 3-day Cleanse to reset your body & rejuvenate!  If you don't already have Shakeology, contact me to find out how to get it at a discount or if you're ready to order now, click here!  I also have individual packets of chocolate and vanilla Shakeology available for sale.


The basics are as follows:
3 SHAKEOLOGY shakes a day
2 cups of Green tea a day
2 pieces of fruit a day
1 salad for dinner
Only white grilled protein in salad.

Dairy or extra sugar
Only low fat dressings.
You can put your 2 snacks before/after any major meals-breakfast, lunch & dinner.
The fruit is optional.  Some will need the calories where others would not.  Power workout participants (super conditioned-not the weight challenged) are recommended the greater calories.
(For max results NO additives.)
NO DAIRY products at all for max results, no almond soy or rice milk.
Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish


Shakeology- 1 scoop
½ cup of fruit-optional
Add ice & 8-10 oz water

1 piece of fruit (apple, orange, banana, peaches).
Water 8-10 oz

Shakeology- 1 scoop, ice & 10 oz water.

(either a snack here or after dinner one or the other)
Shakeology, 1 scoop, ice and 8-10oz water.

Salad with grilled white fish or poultry with low fat dressing if you wish (I made my own with 1 tbsp extra virgin olive oil & 2 tbsp balsamic vinegar.  Add as many veggies as you want!

You can have a snack here if you haven’t already had your snack earlier in the day.
I would drink a cup of green tea in the evenings to stave off my hunger!

For additional information or to place an order please contact Jaclyn Stokes at 412.508.8452 or

Love Snickerdoodles?? :) Try this awesome recipe!!!

Snickerdoodle Shakeology Recipe
1 scoop of Vanilla Shakeology

1 cup almond milk (unsweetened)

2 tsp ground cinnamon

1 tsp peanut butter

1 tsp vanilla extract

1 tsp honey

8-10 ice cubes & blend

Grilled Pineapple Mint Julep Dessert

Grilled Pineapple Mint Julep Dessert

Grilled Pineapple Mint Julep Dessert
Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 6 servings
1 oz. bourbon
1 Tbsp. brown sugar
1 tsp. pure vanilla extract
1 fresh pineapple, sliced into rounds, core removed
¼ cup chopped fresh mint leaves
1. Preheat grill to high.
2. Combine bourbon, brown sugar, and extract in a small bowl; mix well.

3. Brush pineapple with bourbon mixture.
4. Place pineapple on grill; grill for 1 to 2 minutes on each side, or until grill marks form. Remove from heat.
5. Arrange pineapple rounds on a serving plate; garnish with mint.
Nutritional Information (per serving):
Calories: 97
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 3 mg
Carbohydrate: 22 g
Fiber: 2 g
Sugar: 16 g
Protein: 1 g

P90X/P90X2 Portions (per serving)
1 fruit

Body Beast Portions (per serving)
1½ fruit

Shrimp Scampi

Shrimp Scampi

Shrimp Scampi
Try this healthy version of classic shrimp scampi.

Total Time: 25 min.
Prep Time: 10 min.
Yield: 2 servings
3 oz. dry whole wheat pasta
2 Tbsp. olive oil, divided use
8 oz. medium shrimp, peeled, deveined
1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped
1. Bring large pot of water to boil for pasta.
2. Cook pasta according to package directions; drain; set aside.
3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.
Nutritional Information (per serving):
Calories: 413
Fat: 16g
Saturated Fat: 2g
Cholesterol: 173mg
Sodium: 538mg
Carbohydrate: 36g
Fiber: 0g
Sugar: 1g
Protein: 30g

P90X/P90X2 Portions (per serving)
1 carb/grain
1 protein
1 fat

Body Beast Portions (per serving)
2 starch
2 protein
2 fat
1 vegetable

Sweet Potato Salad

Sweet Potato Salad, clean eating

1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.
Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Preparation Difficulty: Medium
Yield: 2 servings

Nutritional Information (per serving):
Calories: 236
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 194 mg
Carbohydrate: 32 g
Fiber: 6 g
Sugar: 16 g
Protein: 5 g

Where Chocolate-lovers & Coffee-Lovers find happiness!

Iced Mocha

  • 1 scoop Chocolate Shakeology
  • 1⁄2 cup unsweetened almond milk
  • 1⁄2 cup brewed coffee, cooled 
  • 1 tsp. unsweetened cocoa
Add Ice & Blend!

Pumpkin Pie Shakeology Recipe - PERFECT FOR FALL!

Pumpkin Pie Shakeology:  

  • 3⁄4 cup unsweetened vanilla almond milk
  • 1⁄2 cup canned pumpkin puree 1 Tbsp. coarsely chopped
  • raw pecans
  • 1 tsp. pure maple syrup
  • (or raw honey)
  • 1 tsp. pumpkin pie spice 
  • Add Ice & blend!

Pumpkin Chocolate Granola Bars

3 1/4 cup rolled oats
1/2 tsp. pumpkin pie spice
1/2 tsp. cinnamon
1/4 tsp nutmeg
1/2 tsp. salt
1/2 cup pumpkin puree
1/2 cup applesauce
1/3 cup honey
1/2 cup 85% dark chocolate
2/3 cup sliced almonds
1 tsp vanilla extract

Preheat oven to 350 degrees.
Grease an 8 by 8 baking pan with cooking spray and set aside.
Chop your dark chocolate into small pieces.
In a large bowl, combine oats, spices and salt together. Set aside.
In a medium bowl, whisk pumpkin, applesauce, honey, and vanilla extract until smooth.
Pour over the oats and stir well, until all of the oats are moist. Stir in the dark chocolate and almonds.
Evenly press oat mixture into prepared pan.
Bake for 25-35 minutes or until golden brown.
The pumpkin keeps the bars moist, so make sure they are golden and set-you don't want them to be under baked.
Remove from oven and let cool on a wire rack for 5 minutes.
Using a sharp knife, cut into bars.
Remove from pan and let cool completely.
Makes 10-12 granola bars.