So I've always been a fan of cleaning out your body every once and a while. There are so many signs that your body needs to be cleansed. If you are tired, and feel sluggish, maybe you have headaches and just feel uncomfortable, a cleanse is a perfect way to refresh your body. That's why when I heard of the 3 Day Refresh, I was so excited I had to try it for myself. So let's get into the 3 Day Refresh Review. (more…)
Summer dinner inspiration: White Fish with Tomato Salsa
White Fish with Tomato Salsa
Looking for the perfect summer meal that won't kill all of your hard work when you sweat? You have to try this delicious recipe!
Total Time: 19 min. Prep Time: 10 min. Cooking Time: 9 min. Yield: 4 servings
Ingredients: 1 medium red tomato, finely chopped 1 medium yellow tomato, finely chopped 5 fresh basil leaves, chopped 1 Tbsp. olive oil 1 Tbsp. balsamic vinegar Sea salt and ground black pepper (to taste; optional) 4 (4-oz.) each white fish fillets (like cod, halibut, or tilapia)
Preparation: 1. Preheat grill or broiler on high. 2. Combine tomatoes, basil, oil, and vinegar in a medium bowl; mix well. 3. Season with salt and pepper if desired; mix well. Set aside. 4. Top baking sheet with foil. Top with fish and tomato salsa. Pull up sides of foil and close, leaving a small opening at the top. 5. Grill or broil for 7 to 9 minutes. Open foil carefully (steam will come out). Fish should flake easily when tested with a fork.
Nutritional Information: (per serving)
Calories: 140
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 49 mg
Sodium: 76 mg
Carbs: 3 g
Fiber: 1 g
Sugars: 1 g
Protein: 21 g
What is the 3 day refresh meal plan schedule?
I want to give you all the details on the 3-Day Refresh, but before I go int o the schedule, make sure you check out the Three Day Refresh Meal Plan. In here I break down exactly what you can expect to eat for three days while you work on dropping the pounds quickly! (more…)
Road trips and summer go hand in hand, but that doesn't mean you need to sacrifice your nutrition because you're on the road. Below are my favourite road trip snacks that keep my family's nutrition on track when we travel.
Fruit is high in fiber and water and will help keep you hydrated and full, not to mention curb your sweet tooth a bit when you travel. But, unless you want to deal with a messy car, it's best that you either choose fruit that doesn't have a stem, a pit, or an outside covering—namely, blueberries, figs, and grapes—or prepare fruit ahead of time and place it into plastic containers. Strawberries, banana slices, peaches, and nectarines are great for this. Just make sure that if you are giving it to your kids in the car it's cut up so they don't choke on it.
Calories per serving vary but are usually around: 85–105
I discovered this when I was doing P90X3 earlier this year. They're low in calories, high in vitamin A, and totally addictive. Plus, they're flavoured with ingredients like organic olive oil and organic chia seeds. They are a little pricey though, so if you want to make your own make these Kale Chips, chop them into bite-sized morsels, and pop them in a plastic container or plastic bag. My kids LOVE these!
Calories per serving: 110
Calories per 1/2 sandwich: 150 (varies depending on ingredients)
The stuff you find at the gas station is loaded with sugar, preservates and empty calories. It's super easy to make your own, and they're WAY better for you. One of my fav no bake recipes for bars is this one. My kids always ask for mom's bars instead of the store bought stuff, plus they like to help making them!
Calories per serving: 124
So what do you love to snack on when you travel? Comment below some of your favourite snacks!
1. Fruit
Fruit is high in fiber and water and will help keep you hydrated and full, not to mention curb your sweet tooth a bit when you travel. But, unless you want to deal with a messy car, it's best that you either choose fruit that doesn't have a stem, a pit, or an outside covering—namely, blueberries, figs, and grapes—or prepare fruit ahead of time and place it into plastic containers. Strawberries, banana slices, peaches, and nectarines are great for this. Just make sure that if you are giving it to your kids in the car it's cut up so they don't choke on it.
Calories per serving vary but are usually around: 85–105
2. Kale Krunch
I discovered this when I was doing P90X3 earlier this year. They're low in calories, high in vitamin A, and totally addictive. Plus, they're flavoured with ingredients like organic olive oil and organic chia seeds. They are a little pricey though, so if you want to make your own make these Kale Chips, chop them into bite-sized morsels, and pop them in a plastic container or plastic bag. My kids LOVE these!
Calories per serving: 110
3. Nut Butter and Jelly
The trouble with most sandwiches is you need to keep them cool. . . unless you like eating warm sandwiches. Peanut, Almond, or Walnut butter and jelly is one that doesn't. Make it with whole-grain bread (my favourite is Ezekiel 4:9-note that it's almost always found in the frozen section of the grocery store), an organic nut butter, and an organic fruit topping. You can easily make a sugar free/pectin free spread by following these directions, and it lasts for about a week.
Calories per 1/2 sandwich: 150 (varies depending on ingredients)
4. Shakeology Packets
Its easy to take your Shakeology with you! Just mix a single-serving Shakeology packet with water and shake! You can also get almond milk in little tetra packs that don't need to be refrigerated, but I like my shakeO cold, so I'd probably freeze the tetra packs and then when they melted a bit i'd pop it in my shaker cup and go to town. Calories per serving: 160–170, add on a bit more for the almond milk6. Homemade Energy Bars
The stuff you find at the gas station is loaded with sugar, preservates and empty calories. It's super easy to make your own, and they're WAY better for you. One of my fav no bake recipes for bars is this one. My kids always ask for mom's bars instead of the store bought stuff, plus they like to help making them!
Calories per serving: 124
7. Nuts
Nuts are highly caloric, but they're also high in healthy omega-3 fats and travel well. Choose raw, unsalted nuts like almonds or walnuts that don't require you to dispose of a shell. You can always spice it up by roasting these unsalted nuts with cumin, cinnamon, cayenne pepper or other non salty flavorful goodness. Calories per serving: 130–1808. Baby Carrots and other Veggies
Maybe I'm weird, but I think baby carrots are fun to eat, and they don't make a mess--do you notice a trend here, I'm big into food that's not messy! They're sweet on their own, or you can combine them with hummus for a yummy, treat. Other veggies like snap peas, cucumbers, cherry tomatoes and celery travel really well. You can also make low fat dip by switching out sour cream with plan greek yogurt! Calories per serving: 30, unless you add dip.
9. PopChips
This is probably the least healthy option but I freaking love them. They are made with potato flour and not whole potatoes, but you could do a lot worse. Plus, my man Tony Horton approves of this road trip snack. Original PopChips contain just potatoes, salt, a touch of rice flour, and oil, so you can feel like you're snacking on chips without loading your body up with all the extras. And they ain't no fatty fat chips. Calories per serving: 12010. Seeds
I've fallen in LOVE with pumpkin seeds and sunflower seeds, they're great to snack on! Just make sure you're selecting the non salted kind. My new favourite are Pine nuts BUT holy cow batman are they expensive. Calories per serving:120-180
So what do you love to snack on when you travel? Comment below some of your favourite snacks!
Are you looking for a healthy snack to add to your daily nutrition planning? One that is packed with amazing superfoods and supports a healthy diet--but also taste amazing? Try these! Super easy to make!
Thanks to a date or prune base (you choose), these bars are rich in potassium, an electrolyte that is essential for healthy muscle function (including the most important muscle, your heart!). The nuts and seeds give you protein as well as good-for-you monounsaturated fats and/or omega-3 fatty acids. And as if you didn't want extra fiber in your diet to help your regular trips to the bathroom. Plus by adding Shakeology to the mix you kick up your nutritional WOW factor by 1000%! Keep in mind the more natural your ingredients are, the better this is for you. If you are adding dried fruits in, try to find some without Sulfates.
Prunes
1 CUP DRIED FRUIT
Dried apricots
Dried figs
Raisins
Dried cranberries
Dried blueberries
Dried cherries
1 CUP RAW NUTS OR RAW SEEDS
Flaxseeds
Chia seeds
Pepitas
Sunflower seeds
Almonds
Walnuts
Peanuts
Cashews
Sesame seeds
Coconut
OPTIONAL FLAIR
1/2 tsp. rum extract--great at Christmas time.
1/2 tsp. cinnamon
1 Tbsp. honey
1/2 tsp. vanilla extract
1–2 oz. dark chocolate chips
2 tsp. grated fresh ginger
No Bake Shakeology Bars
Ingredients:
1 cup pitted whole dates or prunes for the base 1 cup dried fruit 1 cup nuts and seeds 2 scoops Shakeology Optional flair
The Prep Work:
- Combine equal parts dates or prunes, dried fruits, nuts, and seeds in the bowl of a food processor.
- Process for 1 to 2 minutes. Check to make sure all ingredients are breaking down into smaller pieces; scrape sides of bowl as needed. Process 2 to 3 minutes more until ingredients form tiny crumbs that come together into a loose ball.
- Turn out the mixture onto a square of cellophane (or an 8" x 8" baking dish). Press into a flat disc.
- Cover tightly and refrigerate one hour.
- Cut into 12 bars. Store in the refrigerator.
Choose one or more from each:
1 CUP BINDING FRUIT (these will give your bars the best texture) DatesPrunes
1 CUP DRIED FRUIT
Dried apricots
Dried figs
Raisins
Dried cranberries
Dried blueberries
Dried cherries
1 CUP RAW NUTS OR RAW SEEDS
Flaxseeds
Chia seeds
Pepitas
Sunflower seeds
Almonds
Walnuts
Peanuts
Cashews
Sesame seeds
Coconut
OPTIONAL FLAIR
1/2 tsp. rum extract--great at Christmas time.
1/2 tsp. cinnamon
1 Tbsp. honey
1/2 tsp. vanilla extract
1–2 oz. dark chocolate chips
2 tsp. grated fresh ginger
SO the results are in! When I started on my journey with the 3 day refresh, I had no idea I would get these kind of results! Most people have lost between 3-5lbs in three days, well I lost more. Since coming back from coach summit (in Viva Las Vegas) my diet suffered like no ones business! My workouts slacked off too, so that in combination with my diet, I needed something to kick off my weight loss again. I still have 30 lbs to go, so I'm a work in progress, but the refresh totally helped me get my groove back.
Day one of the 3 day refresh:
I was down 4.2 lbs! I was shocked. I wasn't starving, and I went for a 5K run on that day. The only cheating I did was take E&E before my run.
Day two of the 3 day refresh:
I was down another 2.4 lbs! I also went for a shorter run that day, and did a little PiYo.
Day three of the 3 day refresh:
In the am I was down 1.4, and still had a whole day to go! I did a little PiYo on this day.
Woke up today and BAM again..1.4 baby! That's a Total of 9.4 lbs!!!
My results are in!
I've lost 9.4 lbs in just 3 days! My head is clearer, I fell less groggy and tired. My skin looks better and the bloating is gone!! My stats before the refresh?
Waist: 39
Belly button: 41
Hips: 42
After 3 day refresh:
Waist: 35
Belly Button: 37
Hips: 41
Total Loss: 9 inches.
I’m In, Let Me Try 3 Day Refresh with a 30 Day Money Back Guarantee
If you are ready to try the 3 Day Refresh, you can get it at the special discount price of $140, which is basically $10 more than just ordering Shakeology alone. Massive discount. It will sell out so if you want to try it, make sure you order quickly.
Order Three Day Refresh Plus The 30 Day Supply Of Shakeology Here
Some extra info: My diet was really really suffering before I started this, I was eating horribly since we got back from Vegas. I did cheat on the days I put in a harder workout, I added an extra serving of vegetables and healthy fat (celery and hummus), and I am nursing, but I didn't notice a drop in my supply. I absolutely plan on doing this once a quarter, but likely will get a substantially smaller number next time as I am back on track with my eating! If you need extra support on your fitness journey, please feel free to add me as your free beachbody coach! If you are ready to kickstart your weight loss and want some support doing the 3 day refresh, check out the hugely discounted package here! Until next time! Keep fit and shake it!