|
The October Class Attendance Competition is incredible! :) Thank you for working so hard and not snoozing your alarms or booking after work engagements!! Your class needs you!
Here are the results so far...
First place: 64%
MWF 5:15 AM Class
Second Place: 57%
TR 5:15 AM Class
Third Place: 50%
MWF 6 AM Class and 5:30 PM Class
Fourth Place: 45%
TR 6 AM Class
There is still time for any of this to change. If you have days that you missed, make them up, and be sure to jump out of bed each morning or head straight from work and get to class. You know you feel so much better when you get your workout in!
I am so excited to give out the amazing prizes at the end of the month!! :) | |
|
|
|
Greetings!
Rainy days are the best days to cook and make wonderful food. I got home from the store and I just started cooking. I made a WONDERFUL chicken pumpkin spaghetti squash casserole. Thank you to PaleOMG for inspiring the recipe and to Sarah for pointing it out to me (She posted it on Facebook yesterday). The original recipe is called Chicken Bacon Alfredo and that is why I missed it. I do not like Alfredo...but this is nothing like Alfredo at all. I totally tweaked the recipe and it is below.
Thank you to all of the ladies who came to the nutrition class this week. We had a great turn out! I really appreciate you taking the time to come and see me and learn about nutrition. If anyone has any questions, please let me know. If you missed the nutrition class, then you missed the awesome dips that I made. Pumpkin Humus for veggies and Vanilla Almond Cheesecake for the fruit. I will put these recipes below as well.
One more recipe that I have been making a lot of lately is my Sundried Tomato Vinaigrette. This has been my favorite way to get in more and more dark greens for the past couple weeks. It is delicious. I mix arugala and spinach and throw on this dressing, I am in heaven! I don't even need any other toppings on my greens to eat it and love it...and those of you who know me, know that I am a salad topping girl. :) Try it, and then go and get some dark greens to eat this week. They really do make you feel so healthy!
Just a reminder that the Zombie T-Shirts are in. Short sleeve t-shirts are $20 and long sleeve ones are $25. They will be available during class each day for your to pick up!
Let me know how you like the recipes. It is a great day to grocery shop and get everything ready for the week. Be sure to get enough meat and eggs to last you all week. Stock up on your veggies. I bought a big container of spinach at Sam's along with mini cucumbers this week to snack on. I also stocked up on frozen broccoli and Fresh Market ranch powder, that is my later in the week go-to veggie since it keeps longer in the freezer than the fresh ones. It is also nice to have a stock of the healthy stuff, so if I don't make it to the store, I know that I have something healthy to eat no matter what.
Love you! Have a wonderful night. Em
Be sure to follow the boot camp blog! There are some new recipes, pictures, and interesting stuff up there! Check it out. http://myleanbodybootcamp.blogspot.com/
P.S. The MyLeanBody Boot Camp T-shirts are now available online. Please visit: http://354281.spreadshirt.com/ to see them and order your favorite! They are the VINTAGE Team Blaudow T-Shirts on this site, and they will be going away soon...so if you want one, order one soon!! :)
P.S.S If you have not joined the MyLeanBody Boot Camp on Facebook yet, please do so. Julia and Heidi were so kind to create it for me. :)
|
|
|
Pumpkin Chicken "Spaghetti" Casserole
Make this!! That is all I have to say. Even Chris tried it (he tried very hard not to eat veggies:) and said that it was good...I love it, and I am so glad that I made it today! The link for the original recipe is above, but here is what I did...
Ingredients
1 spaghetti squash, cut in half lengthwise, seeds removed
1.5 cups of pumpkin - I used canned, but if you have some that you cooked and pureed, use that!
1 lb chicken breast
1 thick slice of ham, diced
1 can full fat coconut milk
1.5 teaspoon dried basil
1.5 teaspoon dried parsley
.5 teaspoon garlic powder
.5 teaspoon dried oregano
salt, to taste
Instructions
- Preheat your 425 degrees.
- Cut spaghetti squash squash in half and use a spoon to scoop out the seeds and excess threads.
- Place open side down on a baking sheet (use aluminum foil or parchment paper for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it 'gives' a bit. (I have also cooked my spaghetti squash in the micro, but it really does taste better when it is baked in the oven.)
- Reduce the oven temp to 350. Place chicken in an oven proof dish, sprinkle some olive oil over the chicken (or other kind of fat) and salt it. Cook 20-25 minutes, or until cooked through.
- Once your squash has cooled a bit, take a fork to it and "scrape" out the spaghetti strands. I put mine in a rectangle casserole dish, but really any dish will do.
- While the squash and or chicken is cooking, throw your diced ham into a skillet and cook until it is a little browned and crisp.
- Add the pumpkin and coconut milk to the skillet.
- Add seasonings and salt to taste. Mix thoroughly and cook on low for about 5 minutes.
- Dice or shred your cooked chicken.
- Pour sauce over spaghetti squash and add your chicken and mix it up. I made mine layered in the casserole dish, but quickly realized that it was WAY better when it was all combined. So mix it up, put it on your plate, and enjoy it!
|
|
Pumpkin Humus
Ingredients
1 cup Canned Pumpkin
2 T Olive Oil
2 T Lemon Juice
1 Clove Garlic
½ cup Toasted Raw Almonds
1 tsp Cumin
½ tsp Salt
¼ tsp Cayenne Pepper
Instructions
Toast the almonds over med heat in a skillet for a few minutes. This brings out the flavor in the almonds and makes them crunchier. Put the almonds, olive oil, garlic, cumin, salt and pepper in the magic bullet or food processor. Process until everything is smooth. Add the pumpkin and lemon juice and process for another couple minutes, scraping the sides every once in a while.
Serve with veggies. |
Vanilla Almond Cheesecake Fruit Dip
1 cup cottage cheese
1/3 c 2% fage Greek yogurt
1 scoop vanilla protein powder (I used Beverly Ultimate Muscle Protein)
½ c toasted almonds
½ tsp almond extract
Sprinkle of salt
Toast the almonds over medium heat in a skillet for a few minutes. They are done when you can smell them, but they burn quickly after that, so watch them carefully. Put all the ingredients in a food processor and process until the cottage cheese is smooth but the nuts are still chunky. Serve with apples and berries. Alternatively, put a dollop in a bowl and top with berries for a wonderful protein filled dessert.
Try this with your Vanilla protein, and if it is just not as good as mine, get some of the Beverly Vanilla Protein. It is SO delicious and great for recipes, especially this time of year. It makes the absolute best pumpkin shake, pumpkin pie, and cheesecake. :) |
|
Sundried Tomato Vinaigrette
Small jar of Sun dried tomatoes in Olive Oil, julienne strips work the best
Balsamic Vinegar
Basil, a few fresh leaves or a tsp dried
1-2 Cloves Garlic
Dump out most of the olive oil from the jar. Put them along with the remaining oil and the rest of the ingredients into a food processor. Start with a few tablespoons of balsamic vinegar, you can always add more if you need it. Process until smooth. Mine ends up pretty thick, and I will add more balsamic as I use it to thin it out into dressing like consistency. Use a tablespoon on a dark green salad and enjoy! Try it with the arugula...it is super! :) |
|
Quote of the Week
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." ~Doug Larson
HA! Funny, but true! :) |
|
|
Enjoy your weekend! Ladies, take some time and get ready for the week. I know how busy they are, plan, prepare and set yourself up for success. You will be able to handle what life throws at you even better when you have had your morning workout and a few healthy meals in your system.
Have a super night. Keep pushing! Love you! Emily
If you have not already, please join our facebook group for class updates, information, and group discussions. The link is above. |
|
Supplement Recommendations
Having my own space, gives me the opportunity to bring the supplements that I take, to you. Come into the foyer of the building and see the display!
Fish Oil - EVERYONE (this includes you, your children, your husband, your mom, your sister, and your friends...I mean everyone) should be taking a fish oil supplement every single day. It is ESSENTIAL to get these nutrients for your health and wellness.
- Increases metabolism which helps with fat loss
- Great for your hair, skin and nails
- Studies show it helps with depression and mood swings
- Increases good cholesterol levels, lowers bad cholesterol and triglycerides
- Decreases inflammation in the body which helps reduce the risk of heart disease, diabetes, Alzheimer's disease, cancer
In children, omega-3 fatty acids are necessary for brain and nerve development. It has also been shown to help improve learning.
Take at least 2 teaspoons each day if not more. I take about 1.5 tablespoons each day. One bottle is $24 and it will last you all month.
The Multi Vitamin that I take is also available. Eating real food - Protein, Fruits, Vegetables, and Good Fats. That is where your vitamins and minerals should be coming from, but I take this whole food multi-vitamin to make sure I are getting everything that I need. I think of it as a safe guard, not a way to get all of my vitamins and minerals. $20 per bottle - 2 mo. supply
As all of you know, I want you to eat the most whole, real food as possible, but I use supplements from time to time, and they really make life a lot easier at time! Protein Powder is ideal to help with recovery and as quick meal or snack that keeps you on track.
Whey Protein Powder is great for post-workout
- Whey helps with recovery, fat loss, and strength gain.
- Whey protein has been shown to boost your immune system.
- Whey is quick digesting so it speeds nutrients to your muscles.
The research shows that whey protein, when eaten earlier in the day, naturally decreases the number of calories eaten. It is great to have a protein shake before you go to a party or out to eat, so that you eat less without any effort. The whey protein that I supply is naturally sweetened and has no artificial flavors or colors. 2 lb containers - $32
6-Protein Blend is great for an on-the-go meal or to bridge the gap between lunch and dinner. A Protein Blend digests slower to help you stay full longer.
- Healthy and inexpensive meal, add an apple and some PB and you will be satisfied for hours
- Faster than fast food, great tasting, and keeps you on track
I keep protein with me at all times, so I am never starving and without a healthy choice. I shake it up with water and I feel like I have eaten. It is a life saver! Put a scoop of this protein in the blender with some natural peanut butter (and water and ice) and you will feel like you are eating a milkshake. Eat an apple along with it for a very healthy breakfast (or lunch or dinner depending on your day and schedule).
2 lb containers - $32 5 lb containers - $60
During my workout, I am never without Xtend. It is not necessary, by any means, but if you feel like you could use a little extra energy to get you through the workout, this is your best choice!
Xtend is made up of branched chain amino acids (BCAA's). BCAA's are the smallest form of protein, so they do not have to be digested, they are simply absorbed into your blood stream and provide nutrients to your muscles. This is an excellent "get you through your workout" drink. Your muscles will get the nutrients and energy that they need to push a little harder. BCAA's also increase your muscles ability to recover and repair, so you will be ready for the next workout sooner.
Start with a half a scoop in your water and see what happens! $30 for a container - at least 30 servings, cheaper and WAY healthier than gatorade!!
If you have any questions about these or any supplements, please ask. I want you to be the healthiest possible, usually that happens with healthy real food, but some supplements might help as well. |
|
|
