Challenge Workouts

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

Servings: 12

Here’s what you need:

•     2 pounds lean, organic, grass-fed ground beef
•     1 pound lean, sweet turkey sausage
•     4 celery stalks, diced
•     1 yellow onion, diced
•     3 carrots, diced
•     3 omega-3, eggs
•     1/2 cup almond meal
•     2 Tablespoons dried oregano
•     1 teaspoon garlic powder
•     dash of salt and pepper
•     Optional: handful of olives

Sauce

•     14.5 oz can diced tomatoes
•     1 can tomato paste
•     splash of white wine
•     2 cups fresh basil, chopped
•     6 garlic cloves, chopped
•     dash of salt and pepper

Noodles

•     1 spaghetti squash

1.     Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
2.     Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
3.     Combine all of the sauce ingredients into a medium bowl and mix well.
4.     Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
5.     Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavor.

Servings: 4

Here’s what you need:

•     6 cups organic baby spinach
•     4 hard boiled eggs, chopped
•     6 pieces bacon, crumbled
•     1 cup cherry tomatoes, halved
•     1 teaspoon olive oil
•     Juice from one lime
•     dash of pepper

1.     Combine the spinach, eggs, bacon and tomatoes in a large bowl.
2.     In a small bowl whisk the olive oil, lime juice and pepper.
3.     Pour the dressing over the salad, mix and serve.

Nutritional Analysis: One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

Are you a breakfast eater?

There’s loads of conflicting research and opinions surrounding whether or not breakfast is the most important meal of day.

While I’m not a nutritionist, my good friend Lori Kennedy RHN is. 

She’s created the nutrition programs and recipes for my Challenge Fat Loss and 21 Day Challenge Diet Plan in addition to Turbulence Training and the Home Workout Revolution programs. As well, she runs her own weight loss company.

She’s the real meal deal where nutrition is concerned.

In her 28-Day Simple Smoothie System she shares her top super food choices that can easily be hidden in breakfast smoothies.

I use these 5 superfoods almost daily in my smoothies.

Have a read at what they are:

5 Breakfast Superfoods That Could Save Your Waistline

Spirulina: An ancient type of blue-green algae that grows in lakes around the world. It is high in protein, omega-6 and omega-3 fatty acids, B vitamins, vitamin E, vitamin K, beta carotene, zinc, copper, iron, and trace minerals. Spirulina may relieve allergy symptoms because it blocks histamine production.

Cacao Powder: Cacao is a top source of antioxidants, and it contains an abundance of magnesium and iron. The antioxidants boost your immune system, which helps you in resisting colds and sickness. It’s one of my favorites to add to smoothies because it has a rich chocolaty flavor.

Chia Seeds: Chia is a powerful fiber that reduces the negative impact of sugars that are eaten. This means that when you add 1 to 2 tablespoons of chia seed to your breakfast smoothie it slows down the digestion of the fruit sugars, helping you to feel fuller longer and reduce cravings. This support can be beneficial for those with thyroid conditions, hypoglycemia and Type II Diabetes.

Maca Powder: The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system, and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones, increase fertility and sex drive. Add 1 to 2 tablespoons to your smoothie.

Hemp Seeds: These tiny seeds are packed with nutrients and are especially great for vegetarians as a complete source of protein. In addition to protein hemp seeds have loads of heart healthy fats and fiber. They’ve been well researched to help reduce blood pressure, lower bad cholesterol levels, increase energy and promote fat loss. 3.5 tablespoons is equal to one portion of protein.

The bottom line is that when you start your day with a smoothie filled with fiber, protein, antioxidants, greens and fruit you will have more energy without the highs and lows, feel fuller throughout the day, think more clearly and stop cravings before they even start.

Lori’s 28-Day Simple Smoothie System is now on sale for $7. Get your copy PLUS the 5 bonuses she’s added before the price goes back up.

The 28-day real food meal plan is one of the easiest plans to follow: no deprivation or feeling hungry. I promise.

And now something a little personal….

Having a healthy digestive and elimination system is one of the major factors to being able to lose weight, balance hormones and stay healthy. When you don’t have a satisfying daily bowel movement that doesn’t require any effort on your part you store toxins and compromise your immune system.

We don’t want that now, do we?

Here’s a recap of the 4 foods to add to your smoothies to help improve your digestion system so you can have great bowel movements.

Food # 1: Bitter greens

Food # 2: Culinary herbs

Food # 3: Kefir

Food # 4: L. Glutamine powder

Learn more about how the 28-Day Simple Smoothie System can help you lose fat, support your digestive system and end the cycle of yo-yo dieting for good.

Give the 28-Day Simple Smoothie System plan a try.

Traditional spaghetti is loaded with carbohydrates, so try this squash spaghetti instead. With very few ingredients, this faux pasta has powerful flavor. You’ll love how the distinct flavor of fennel mingles with fresh pesto.

Servings: 8

Here’s what you need…

•     1 spaghetti squash
•     2-3 cup basil leaves
•     2 Tablespoons pine nuts
•     3 cloves garlic (or 3 frozen minced cubes from Trader Joes)
•     1 Tablespoon olive oil
•     1 Tablespoon fresh lemon juice
•     dash of salt
•     2 fennel bulbs
•     2 lbs organic cherry tomatoes

1.     Cut the spaghetti squash in half, and scoop out the seeds. Run water over the insides of the squash. Microwave each half, separately, for 5 minutes. Use a dishtowel to remove from microwave – it will be HOT! Set aside to cool, then place in the fridge for at least 15 minutes.
2.     In a food processor, combine the basil leaves, pine nuts, and garlic. Combine while you drizzle in the olive oil. Add the lemon juice and a dash of salt. Once a paste forms, remove from food processor.
3.     Scoop the cooled spaghetti squash from its skin, and place into a large bowl. Use a knife to cut up the large bunches of squash. Thinly slice the fennel bulb into 1 inch segments and add to the bowl. Mix in the pesto until everything is well coated.
4.     Cut larger cherry tomatoes in half, and leave smaller ones intact. Add all the tomatoes to the bowl and mix well. Taste the faux pasta, and use another dash of salt if needed.

Nutritional Analysis: One serving equals: 80 calories, 3.5g fat, 88mg sodium, 12g carbohydrate, 3g fiber, and 3g protein.