Thursday, June 30, 2016

Vegan Shepherds Pie

A hearty  Vegan Shepherd's Pie that's loaded with veggies, corn savory lentils, tempeh and topped with fluffy mashed potatoes & Italian Panko! So flavorful and satisfying you won't miss the meat!





Serves: 6-8
Ingredients
FILLING
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • rinsed and drained 2 canned organic lentils
  • dash vegetable stock
  • 1 block of any kind of tempeh
  • 2 10-ounce bag frozen mixed veggies: peas, carrots, green beans and corn
  • Nurtional Yeast (optional to sprinkle on top of veggies for extra flavor) 
  • Garlic powder (optional to sprinkle on top of veggies and tatoes for flavor)
MASHED POTATOES
  • 3 pounds yukon gold potatoes, thoroughly washed
  • 3-4 Tbsp vegan butter
  • dash of almond milk for mashed tatoes
  • Salt and pepper to taste
  • Italian Panko crumbs for topping 


Instructions
  1. Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.
  2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add add desired amount of vegan butter (2-4 Tbsp), and almond milk and season with salt and pepper to taste. Loosely cover and set aside.
  3. While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan
  4. In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes
  5. Crumble and add tempeh to brown
  6. Add a pinch each salt and pepper. Then add lentils.
  7.  add the frozen veggies, stir, and cover to meld the flavors together.
  8. Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
  9. Place on a baking sheet to catch overflow and bake at 425 for 10-15 minutes, or until the tatoes and panko are lightly browned on top.
  10. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. 

Monday, June 20, 2016

What is a Challenge Group? Frequently Asked Questions

CHALLENGE GROUP FAQs:
What exactly does a challenge group involve?
A Beachbody challenge group is a private Facebook accountability group where participants follow a strict, healthy nutrition and exercise plan based on Beachbody programs (such as 21 day fix, P90X, Insanity, etc). We learn how to meal plan and share recipes and meal ideas. I share informative and/or inspirational posts daily. Overall, we have a friendly competition while having FUN!. Most importantly, it's a great way to start or continue your fitness journey and work towards your goals.
As your coach, I am here with you every step of your fitness journey, and will go through the program with you!
So Fitness + Nutrition + Support = Success    Free Coach support makes all the difference in completing these programs! 

How long does the challenge group last?
My groups last 28 days. The first week is a "prep and practice" week where we learn the basics. I encourage everyone to start easing into meal planning and daily exercise, while sharing a lot of informational posts to get you started. Then, during weeks 2-4 we start the friendly, 21 day competition portion of our challenge, where the daily requirements of exercise and following a strict meal plan begin.

What sort of results can I expect?
Everyone has different goals. Some may wish to just tone and feel better overall. Many participants want to lose weight. It's not uncommon for my challenge group participants to lose 10 pounds or more during the 28 days, while losing several inches. Let me know if you'd like to see some of my participants' before and after photos!

What if I want to lose more than just 10 pounds or have goals that will need more than 28 days?
The challenge group should give you the tools to succeed on your own after the group is complete. However, we can chat about getting you involved in another challenge group if you'd prefer. Many of my participants actually love their experience and results so much they continue the program. However, this is totally optional!
Sounds Great! What do I need to do to get started?
Let me know that you're definitely committed to the program.
To participate, you will need:
1) Beachbody fitness program of your choice
2) Shakeology in the flavor (or flavors) of your choice (a supply to get you through the month)

What is Shakeology?
Shakeology is a superfood meal replacement shake that is a vital part of the program. It contains adaptogens, antioxidants, amino acids, probiotics, and vitamins which help aid in immune support, improve digestion, curb cravings, and build lean muscles. It also has a good blend of macronutrients including protein. It is not a "weight loss" shake per se, but it has balanced nutrition and extra support beyond that of a protein shake, which definitely helps you obtain the fitness results you want! There are 6 different flavors to chose from: Chocolate, Strawberry, greenberry, vanilla, Vegan chocolate, and vegan strawberry.
How do I choose a fitness programs and what programs do I have to choose from?
First, keep your overall goals in mind: do you want to tone, lose a lot of weight, increase muscle mass? Also, you will need to take into consideration your fitness level and how much time you are willing to commit to daily exercise. Here is a comparison chart which looks at all of the Beachbody programs available:http://www.beachbody.com/category/fitness_programs/compare_fitness_programs.do
One of the best overall starting program is 21 day fix
https://www.youtube.com/watch?v=4f_3hBaHtH0

Ok, I picked a program and my Shakeology - how much does this all cost?
The BEST deal to get Shakeology with a Beachbody program is to purchase a "Challenge pack". This gives you a bundle deal where you will save money vs. purchasing Shakeology and the fitness program separately. The cost of challenge packs range from $140 - $200 plus, depending on which program you choose. Keep in mind thats getting 30 MEALS of Shakeology and an entire schedule of 30 min or less daily workouts. Plus, there is a money back guarantee!

GREAT! I'm IN!

Is there anything else that may help me improve my health or increase my results??
These are all OPTIONAL but I encourage you to consider trying at least 1 of them:
1) Shakeology boosts - Do you feel you need more energy, have issues with regularity (constipation), or have trouble getting your vegetables in? You may want to consider trying one of the new Shakeology boosts - focused energy, digestive health, or greens!
2) Beachbody performance line - These premium supplements are for those who really want to increase their performance. There is an energize formula to help give you added energy and endurance to complete your workouts, a hydrate formula to give you fuel for intense workouts, 2 different recovery formulas to help you build muscle and fight soreness, and a creatine blend to help you increase strength.
3) 3 Day Refresh - A nice add on to start or end your challenge. It's an intense, non-starvation cleanse where you eat fruits and vegetables with 3 shakes a day, with a daily fiber sweep drink also. It will help you lose a few pounds and inches fast. Also a good tool to get you back on track after you've made some poor diet choices (vacation, etc).

Whew! That was a LOT of information!! :)
One of the great things about Beachbody is there are a LOT of fitness products available to you and a LOT of different options! Since everyone has different goals and preferences there really is something available for everyone!
***So what is your next step??

Please let me know which options you would like - particularly with Shakeology, your fitness program, as well as other supplements or products. If you need help choosing which program you would like, or have ANY questions, I would be happy to help!! I started as a customer myself (I started with the 21 day fix) and understand you may have some hesitation or be skeptical about starting this program ( I know I was). But I can reassure you that it will be the BEST investment you've made for yourself, and your health!
I can then refer you directly to my personal website, or send you an invoice via email.

Can't wait to start working with you and assisting you on your fitness journey!
Take Care!

Chia Seed Pudding

Ball Jar Dessert for Breakfast ALL week in less then 5 mins PREP 
►Dairy Free
►Soy Free
►Vegan
FULL of natural SWEETNESS!! 

.¤¸¸.•´¯`•.¸•..>--»Strawberry Banana Cream Chia Seed Pudding
It took me less then 5 mins to make 6 wide mouth pint jars for the week!

Each morning I wake up, Shake the jar up and throw on some unsweetened coconut flakes, diced strawberries and bananas on top! To switch it up next week I'll do blueberries/blackberries and cream!

Then I do my ball jar Lunches and pair it with my After workout Snack Shakeology- I have 6 days of the week meal prepped and planned within 10 mins! Just have to plan a few dinners and MEAL PREP does not take a long time! 



In each WIDE mouth PINT jar

1 1/4 cup of Almond or Coconut milk (I used vanilla Unsweetened Almond)

1/4 cup chia seeds
2 TBSP of raw honey
2 tsp of vanilla extract

SHAKE SHAKE SHAKE
Then refrigerate up to 4 hours or overnight
shake again in the AM and add on diced strawberries, bananas, and coconut unsweetened flakes in the am!