Monday, March 31, 2014

Sunday, March 30, 2014

Chocolate Peanut Butter Bars

4 scoops Chocolate Shakeology
2 quick cooking old fashioned rolled oats
1/3 cup chopped peanuts
1/2 Cup golden raisins
1 cup unsweetened almond milk
1/2 cup creamy peanut butter

Combine Shakeology, oats, peanuts, and raisins in a large mixing bowl and mix well. Add almond milk and peanut butter. Mix well. Press mixture into 8x8 inch baking pan. cover and refrigerate for at least 3 hours. Cut into 24 Bars.

As requested, the recipe for the Chocolate Peanut Butter Bars....

4 scoops Chocolate Shakeology
2 quick cooking old fashioned rolled oats
1/3 cup chopped peanuts
1/2 Cup golden raisins
1 cup unsweetened almond milk
1/2 cup creamy peanut butter

 Combine Shakeology, oats, peanuts, and raisins in a large mixing bowl and mix well.  Add almond milk and peanut butter.  Mix well. Press mixture into 8x8 inch baking pan. cover and refrigerate for at least 3 hours.  Cut into 24 Bars.  

If you are doing the 21 Day Fix - 1 bar = 1 yellow.

If you are doing the 21 Day Fix - 1 bar = 1 yellow.

Saturday, March 29, 2014

Do you Pinterest?

Attention all you pinners out there.....You can also follow me on Pinterest - search Mb5155 under pinners!





Attention all you pinners out there.....

Friday, March 28, 2014

Butternut Squash and Coconut Curry Soup with Shrimp and Rice Noodles

Butternut Squash and Coconut Curry Soup with Shrimp and Rice Noodles
~~~~~~~~~~
Ingredients:
2 teaspoons canola or coconut oil
1 small yellow onion, chopped
1 clove garlic, finely chopped
2 teaspoons finely chopped fresh ginger
2 teaspoons red curry paste, more to taste, if needed
2 teaspoons light brown sugar
1/2 teaspoon salt
1 medium butternut squash, peeled and cut into 1-inch pieces, about 4-5 cups
4 cups low-sodium chicken broth
1 (14-ounce) can coconut milk
1 pound large shrimp, peeled and deveined, if needed
1/4 cup chopped fresh cilantro
6-8 ounces brown or white rice noodles, cooked according to package directions
Lime wedges, for serving

Directions:
In a 4- to 5-quart pot, heat the oil over medium heat until hot and rippling. Add the onion, garlic and ginger. Cook, stirring frequently, until fragrant and the onion is translucent, about 5 minutes. Take care not to let the garlic and ginger burn.
Stir in the curry paste, sugar and salt and cook for 1-2 minutes longer.
Stir in the squash, broth and coconut milk and bring to a boil. Reduce the heat and simmer, partially covered, until the squash is tender, 20 to 25 minutes. Add additional broth during the cooking time if you want the soup more soupy and less thick.
Stir in the shrimp and simmer just until cooked through, about 2 minutes. Stir in the cilantro and add additional salt and/or pepper to taste, if needed. Serve immediately over cooked rice noodles with lime wedges for garnish.

Butternut Squash and Coconut Curry Soup with Shrimp and Rice Noodles
~~~~~~~~~~
Ingredients:
    2 teaspoons canola or coconut oil
    1 small yellow onion, chopped
    1 clove garlic, finely chopped
    2 teaspoons finely chopped fresh ginger
    2 teaspoons red curry paste, more to taste, if needed
    2 teaspoons light brown sugar
    1/2 teaspoon salt
    1 medium butternut squash, peeled and cut into 1-inch pieces, about 4-5 cups
    4 cups low-sodium chicken broth
    1 (14-ounce) can coconut milk
    1 pound large shrimp, peeled and deveined, if needed
    1/4 cup chopped fresh cilantro
    6-8 ounces brown or white rice noodles, cooked according to package directions
    Lime wedges, for serving

Directions:
    In a 4- to 5-quart pot, heat the oil over medium heat until hot and rippling. Add the onion, garlic and ginger. Cook, stirring frequently, until fragrant and the onion is translucent, about 5 minutes. Take care not to let the garlic and ginger burn.
    Stir in the curry paste, sugar and salt and cook for 1-2 minutes longer.
    Stir in the squash, broth and coconut milk and bring to a boil. Reduce the heat and simmer, partially covered, until the squash is tender, 20 to 25 minutes. Add additional broth during the cooking time if you want the soup more soupy and less thick.
    Stir in the shrimp and simmer just until cooked through, about 2 minutes. Stir in the cilantro and add additional salt and/or pepper to taste, if needed. Serve immediately over cooked rice noodles with lime wedges for garnish.

**recipe courtesy of http://www.melskitchencafe.com/
**recipe courtesy of http://www.melskitchencafe.com/

Thursday, March 27, 2014

Congrats to My 21 Day Fix Facebook group!!!

I want to give a HUGE shout out to my 21 Day Fix group this month...in just 3 weeks, this group was down over 80 pounds, and inches galore!!!!

This group was so amazingly motivated!!! Listen to what they are saying about the 21 Day Fix
"The eating program was easy to follow with some pre-planning and I have really enjoyed the workouts! Not only have I lost inches, I looks like I am down about 2lbs this week! Here's to week 2!"
"My clothes fit better even though this was one heck of a stressful week. Having the shakes helps for when I need to leave in a hurry or don't have time to sit down and eat."
"My Favorite part is the ability to be home and still get a good workout. The containers keep me honest."
"I have to say I really like the way the workouts are set up. Even though the actual exercises can be "tough", they are not complicated. I like the fact that the sessions show the really buff people struggling with the workouts. I always hate it when I am the only one struggling with it. So for me, it makes me want to stay with the program."


Wow, I am so proud of my group!!!  I just started my second group this week, and I can't wait to see their results!!!  Interested in getting in on the 21 Day Fix program?  I start my NEXT group on April 24th! Message me for details journeymelissablair@gmail.com!!!

Wednesday, March 26, 2014

Combat Challenge!

I have 2 spots left for my Facebook April Combat Challenge!!

Anyone up for a Combat group in April? I am game, if you are! If you are interested, comment below or message me!
~~~~~~~~~~~~~~~
The Les Mills Combat Challenge Pack (workout plus a 30 day bag Shakeology) is NOW on sale!!! That is like paying for a bag of Shakeology and getting a workout for $10!!! Combat is a fun, mixed martial arts workout. 

Message me ASAP for more info!!!

Tuesday, March 25, 2014

Thank You!

If you are new to my blog, WELCOME!!! Please comment, or share ANY of my posts. Don't be afraid to ask questions! Your stories and support inspire me to continue my journey, and my desire to give back and help others. Thank you!!!

If you are new to my page, WELCOME!!!  Please Like, comment on, or share ANY of my posts.  Don't be afraid to ask questions!  Your stories and support inspire me to continue my journey, and my desire to give back and help others.  Thank you!!! 

Don't forget to follow me on Facebook too! www.FB.com/journeymelissablair

Sunday, March 23, 2014

21 Day Fix - food

Want to know what the nutrition part of the 21 Day Fix entails?  Here you go....

Simple portion control nutrition - 21 Day Fix comes with 6 different colored containers.  Basically, you follow the program guide to find your calorie range. Once you determine that, you are allotted a certain number of each color container per day. You choose when you use them. Each color corresponds to a different type of food. Green = veggies, purple = fruit, red = protein, yellow = carbs/starches, blue =healthy fats and cheese, orange = salad dressings and seeds, and teaspoons = oils or peanut butter . The idea is that if you use your allotted containers each day, then you will fall within your calorie range. No counting calories, and really no tracking food. You just track when you have used each container!!  Shakeology even fits nicely fits this program!!

A typical lunch for me is hard boiled eggs, veggies and hummus. Fits perfectly with my 21 Day Fix plan! I added a bit of fruit too! 1 green, 1 blue, 1 purple, and 1 red.




A typical lunch for me is hard boiled eggs, veggies and hummus. Fits perfectly with my 21 Day Fix plan! I added a bit of fruit too! 1 green, 1 blue, 1 purple, and 1 red.

Another lunch....carrots and peppers with hummus (1 green and 3/4 blue), 1 hard boiled egg with cayenne pepper (1/2 red), fat free refried beans with a little cheese (1 yellow and 1/4 blue), and water with sliced strawberries and lemon.




You can even have pizza! 














Why, YES, I can have dessert on the 21 Day Fix

Why, YES, I can have dessert on the 21 Day Fix!!!!

Saturday, March 22, 2014

Coming in April.....

MESSAGE ME ASAP, if you are interested!!!!

Get ready to kick some butt or pump it up!! Pick either of 2 amazing Les Mills workouts, Combat or Pump!!!
Les Mills Combat will help you build lean muscle mass, increase endurance, and incinerate fat. Les Mills focuses on a blend of the most dynamic moves from karate, tae kwon do, boxing, muay thai/kickboxing, capoeira and jiu-jitsu. You will be burning massive amounts of calories even after you are done working out. Les Mills is the first home based mixed martial arts inspired workout program designed to get you the body you want in only 60 days!

>

If Combat isn't your thing because you want a toned body then Les Mills Pump is what you are looking for. It’s the at home version of BodyPump, an extremely popular gym class created by Les Mills. Les Mills Pump differs from other strength programs since you will be using light to moderate weights at a higher repetition. You will also be burning mad calories with this workout since you will be moving at different tempos, position, and speed of movements.




***BEST PART*** Both of these programs are on sale this month! Want more info on how to join this group, message me!  journeymelissablair@gmail.com

Friday, March 21, 2014

Thursday, March 20, 2014

5 Tips for finishing tough workouts!

When you're gasping for air & want to call it quits, DON'T! Here are 5 tips for finishing even the toughest workouts: http://bit.ly/1459vMY

https://scontent-a-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/s526x395/1897846_626807754052101_111464874_n.jpg

Wednesday, March 19, 2014

Sweet Potato and Roasted Red Pepper Bisque

A new favorite Ultimate Reset recipe for my kitchen, this Sweet Potato and Roasted Red Pepper Bisque was really easy make!
 
Photo: A new favorite Ultimate Reset recipe for my kitchen, this Sweet Potato and Roasted Red Pepper Bisque was really easy make! 
~~~~~~~~~~
Sweet Potato and Roasted Red Pepper Bisque: 

1 sweet potato
1/4 red bell pepper
1 cup vegetable broth or water
1 tsp. finely grated peeled ginger root - you can omit this if you want. I used crushed ginger.
1 1/2 tsp extra virgin olive oil
1 tsp miso paste, diluted in 1tsp hot water (I did not use this)
Seasonings to taste
Sea Salt, Liquid amino acids ( can be found at the health food store - similar to soy sauce), pepper, or I used Mrs. Dash. ( I used a couple shakes of Mrs. Dash, 3 sprays of amino acids and a couple shakes of cinnamon)

Peel and cube sweet potatoes, Cook in boiling water until tender. Drain and set aside. Meanwhile, roast whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15-20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into 1/2-inch cubes. (set remainder of pepper aside for another use)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky Soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add aminos, salt, pepper, and seasoning desired. SERVES 1 (makes 2 cups).

Nutrition:
    220 calories
    7 g fat
    1 g saturated fat
    0 mg cholesterol
    530 mg sodium
    35 g carbohydrate
    6 g fiber
    3 g protein
    509 mg potassium

 Sweet Potato and Roasted Red Pepper Bisque:

1 sweet potato
1/4 red bell pepper
1 cup vegetable broth or water
1 tsp. finely grated peeled ginger root - you can omit this if you want. I used crushed ginger.
1 1/2 tsp extra virgin olive oil
1 tsp miso paste, diluted in 1tsp hot water (I did not use this)
Seasonings to taste
Sea Salt, Liquid amino acids ( can be found at the health food store - similar to soy sauce), pepper, or I used Mrs. Dash. ( I used a couple shakes of Mrs. Dash, 3 sprays of amino acids and a couple shakes of cinnamon)

Peel and cube sweet potatoes, Cook in boiling water until tender. Drain and set aside. Meanwhile, roast whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15-20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into 1/2-inch cubes. (set remainder of pepper aside for another use)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky Soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add aminos, salt, pepper, and seasoning desired. SERVES 1 (makes 2 cups).

Nutrition:
220 calories
7 g fat
1 g saturated fat
0 mg cholesterol
530 mg sodium
35 g carbohydrate
6 g fiber
3 g protein
509 mg potassium


#ultimateresetrecipes #vegan #cleaneating 

Tuesday, March 18, 2014

Free Trial Offer of ActiVit!


Who likes FREE stuff? I DO!!! Beachbody is offering a FREE 30 day supply of ActiVit Multivitamin. All you pay is $4.95 for shipping!!

Taking a high-quality multivitamin like ActiVit® every day is simply the best way to ensure your body gets the nutrients it needs to excel and get the most out of your fitness routine. Formulated with safe and natural herbal ingredients, ActiVit will help you feel great on the inside and look great on the outside!
Enhance your physical and mental wellness*
Increase bone strength*
Stimulate your immune system*
Slow the effects of aging with a powerful antioxidant*
Regulate calcium and blood sugar levels*

Message me if you want more info, or click the link to check it out http://www.teambeachbody.com/shop/-/shopping/ActiVittrial?referringRepId=263743
 
Photo: Who likes FREE stuff?  I DO!!!  Beachbody is offering a FREE 30 day supply of ActiVit Multivitamin.  All you pay is $4.95 for shipping!!

Taking a high-quality multivitamin like ActiVit® every day is simply the best way to ensure your body gets the nutrients it needs to excel and get the most out of your fitness routine. Formulated with safe and natural herbal ingredients, ActiVit will help you feel great on the inside and look great on the outside!
    Enhance your physical and mental wellness*
    Increase bone strength*
    Stimulate your immune system*
    Slow the effects of aging with a powerful antioxidant*
    Regulate calcium and blood sugar levels*

Message me if you want more info, or click the link to check it out http://www.teambeachbody.com/shop/-/shopping/ActiVittrial?referringRepId=263743

Sunday, March 16, 2014

Coconut Collard Greens

Another recipe from my Ultimate Reset. I am already a big fan of greens, but these Coconut Collard Greens were just the right amount of sweet, which made them amazing!!!


Photo: Another recipe from my Ultimate Reset.  I am already a big fan of greens, but these Coconut Collard Greens were just the right amount of sweet, which made them amazing!!!

Coconut Collard Greens (makes 1 serving)
Ingredients:
    1½ tsp. extra-virgin olive oil
    ¼ medium onion, diced
    ½ bunch collard greens, stems removed, cut into ½-inch strips
    ¼ cup coconut milk
    1 dash Himalayan salt (to taste; optional)

Directions: Heat oil in large skillet over medium-high heat. Add onion; cook, stirring frequently, 8 to 10 minutes, or until golden brown and very soft.  Add collard greens and coconut milk; cook, stirring frequently, for 10 minutes, or until greens are very tender.  Add salt (if desired).

Nutrition:
    Calories: 208
    Total Fat: 18 g
    Saturated Fat: 12 g
    Cholesterol: 0 mg
    Sodium: 304 mg
    Carbohydrate: 11 g
    Fiber: 4 g
    Sugar: 1 g
    Protein: 4 g
Coconut Collard Greens (makes 1 serving)
Ingredients:
1½ tsp. extra-virgin olive oil
¼ medium onion, diced
½ bunch collard greens, stems removed, cut into ½-inch strips
¼ cup coconut milk
1 dash Himalayan salt (to taste; optional)

Directions: Heat oil in large skillet over medium-high heat. Add onion; cook, stirring frequently, 8 to 10 minutes, or until golden brown and very soft. Add collard greens and coconut milk; cook, stirring frequently, for 10 minutes, or until greens are very tender. Add salt (if desired).

Nutrition:
Calories: 208
Total Fat: 18 g
Saturated Fat: 12 g
Cholesterol: 0 mg
Sodium: 304 mg
Carbohydrate: 11 g
Fiber: 4 g
Sugar: 1 g
Protein: 4 g


#ultimateresetrecipes #vegan #cleaneating

Saturday, March 15, 2014

Mediterranean Roasted Beets

Mediterranean Roasted Beets

These beets are fantastic alone, or added to a simple salad for a little extra WOW!

Photo: Mediterranean Roasted Beets

These beets are fantastic alone, or added to a simple salad for a little extra WOW!

~~~~~~~~~~~~~~~~~~~~~~~~~~
(Makes 1 serving)

Ingredients:
    3 medium beets, peeled, cut into ½-inch cubes
    1½ tsp. extra-virgin olive oil
    Himalayan salt (to taste; optional)
    Herbal seasoning blend (to taste; optional)
    1 Tbsp. finely chopped fresh parsley
    1 Tbsp. fresh lemon juice

Directions: Preheat oven to 400° F.  Combine beets and oil, plus salt,and seasoning blend (if desired), in a medium bowl; mix well. Arrange beets in a single layer on a baking sheet. Bake for 45 minutes, or until tender. Remove from oven. Cool for 30 minutes.   Combine beets with parsley and lemon in a medium bowl; toss gently to blend.  Serve warm or chilled.

Nutrition:
    Calories: 170
    Total Fat: 7 g
    Saturated Fat: 1 g
    Cholesterol: 0 mg
    Sodium: 489 mg
    Carbohydrate: 25 g
    Fiber: 7 g
    Sugar: 17 g
    Protein: 4 g 

(Makes 1 serving)

Ingredients:
3 medium beets, peeled, cut into ½-inch cubes
1½ tsp. extra-virgin olive oil
Himalayan salt (to taste; optional)
Herbal seasoning blend (to taste; optional)
1 Tbsp. finely chopped fresh parsley
1 Tbsp. fresh lemon juice

Directions: Preheat oven to 400° F. Combine beets and oil, plus salt,and seasoning blend (if desired), in a medium bowl; mix well. Arrange beets in a single layer on a baking sheet. Bake for 45 minutes, or until tender. Remove from oven. Cool for 30 minutes. Combine beets with parsley and lemon in a medium bowl; toss gently to blend. Serve warm or chilled.

Nutrition:
Calories: 170
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 489 mg
Carbohydrate: 25 g
Fiber: 7 g
Sugar: 17 g
Protein: 4 g

Thursday, March 13, 2014

Transformation Thursday:

 WOW! WOW! WOW!! Shelli lost 95 pounds with Slim in 6, Chalean Extreme, Trubofire, T25, and drinking Shakeology!!! When you see results like this, why would you ever want to stop?

Read Shelli's story here: http://bit.ly/1f3DBFI
 

Wednesday, March 12, 2014

Workout Wednesday:


 
 Whether you call them your love handles or muffin tops, there’s nothing lovey or yummy about them! Seriously who gave them that name anyways? What’s one to do to get rid of one’s “handles”? Well first, as the saying goes “abs are made in the kitchen”, so eating a balanced, whole foods, nutrient-dense diet is key to a flat tummy. Secondly, we must strengthen and tighten our oblique muscles. These 9 exercises are fabulous compound moves that benefit a lot of trouble areas, but they pay special attention to our core. Get ready to whittle your middle with these mommy-approved moves!

1. V-Ups: Lie flat on your back with your legs extended together and your arms extended next to your ears, past your head. In one motion, simultaneously lift your upper body and your legs, try to bring your hands to your feet. Keep your legs straight and your head in line with your upper body. Your body should form a “V.” Do not curl your back, forming a “c” shape. Everything should remain straight. Lower yourself back down. Do as many as you can within 60 seconds. VUps

2. Table Top SideKicks: Get down on all fours, making sure your back is straight and your hands are under your shoulders, knees under your hips. Lift your right leg and cross it behind your left leg, tapping your right toe to the floor. From there, lift your leg back up and kick it to your right side. Try to lift it as high as your hip and kick it as far forward as you can. Cross it back behind your left leg and tap the floor. That’s one rep. Do as many sidekicks as you can in 30 seconds then switch legs for another 30 seconds. tabletopsidekicks

3. Side Plank Hip Dips: Start in a side plank position with your elbow touching the ground. Drop your hips toward the floor, squeezing your obliques as you bring them back up. Repeat 15 x per side. SidePlankHipDips

4. Knee Russian Twists: Drop to your knees on the floor. Engage your abdominal muscles and slightly lean back, being sure to keep a straight back. Holding your arms up at your chest, twist the torso and the medicine ball from side to side. Do as many as you can in 30 seconds. RussianTwistsKnees

5. Triangle Pose Side Lifts: Stand with your feet 2-3 inches further than hip width apart. Keep your right foot facing forward and turn your left toe outward to the left. Keeping your hips facing forward, raise the dumbbell above your head (holding it with both hands). Drop your upper body to the left, shifting your weight and hips to the right. Keep your arms straight and don’t let the weight drop below your head. Lift back up, returning to the top but keep the weight above your head. Do as many side lifts as you can in 30 seconds, then switch sides and repeat for another 30 seconds. triangleposesidelift

6. Medicine Ball Wood Chops: Standing tall, with feet shoulder width apart, hold a medicine ball (or dumbbell) with both hands. Engage your core and reach ball straight over to one shoulder. Bring the ball downward in a quick chopping motion toward the opposite hip, while rotating through your obliques. Repeat 15x per side. For more of a challenge, perform move while balancing on a bosu ball. MBWoodChops

7. Plank Pendulum: Get in plank or push up position with your body in a straight line from head to toe. Make sure your hands and arms are under your shoulders. Lift your right leg up, keeping it straight. Swing it out to the right, then swing it back to the center. As you swing the right foot back in and plant it back on the floor, raise your left leg up, then swing it out to the left. Bring the left leg back in and to the floor and swing the right leg back out. It should resemble a pendulum motion. Go as quickly as you can! PlankPendulum

8. Side Plank Reach Thrus: Lie down on the floor with your right side against the ground. Stack your left foot ontop of your right and make sure your legs are fully extended. Push off the ground with your right hand and lift your hips—you should be in a side plank. Raise your left arm and reach towards the ceiling. Keeping your hips square, bring that left arm down and reach under your right arm/side. SidePlankReachThru

9. Plank Hip Twists: Get in plank position. Keeping your back straight, turn your right hip inward and tap it to the ground. Lift your hips back up and twist and dip to the left. Keeping tapping your hips to the floor. Get as many twists in as you can in 60 seconds.

**Workout Wednesday courtesy of skinnymom.

Tuesday, March 11, 2014

Roasted Root Medley

Give this easy and healthy side dish a try!

Photo: Give this easy and healthy side dish a try!  

Roasted Root Medley
(1 serving)

Ingredients
    ¼ medium yam, cut into 1-inch chunks
    ½ medium carrot, cut into 1-inch chunks
    ½ medium beet, cut into 1-inch chunks
    ¼ medium onion, peeled, cut into large wedges
    2 tsp. extra-virgin olive oil
    Himalayan salt (to taste; optional)

Directions:  Preheat oven to 400° F.  Combine yam, carrot, beet, onion, and oil, plus salt (if desired), in bowl or dish; mix well.   Arrange vegetables in a single layer on a baking sheet. Bake for 40 to 50 minutes, turning once or twice, or until tender.

Nutrition:
    Calories: 168
    Total Fat: 10 g 
    Saturated Fat: 1 g
    Cholesterol: 0 mg
    Sodium: 328 mg
    Carbohydrate: 20 g
    Fiber: 4 g
    Sugar: 6 g
    Protein: 2 g 
 Roasted Root Medley
(1 serving)

Ingredients
¼ medium yam, cut into 1-inch chunks
½ medium carrot, cut into 1-inch chunks
½ medium beet, cut into 1-inch chunks
¼ medium onion, peeled, cut into large wedges
2 tsp. extra-virgin olive oil
Himalayan salt (to taste; optional)

Directions: Preheat oven to 400° F. Combine yam, carrot, beet, onion, and oil, plus salt (if desired), in bowl or dish; mix well. Arrange vegetables in a single layer on a baking sheet. Bake for 40 to 50 minutes, turning once or twice, or until tender.

Nutrition:
Calories: 168
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 328 mg
Carbohydrate: 20 g
Fiber: 4 g
Sugar: 6 g
Protein: 2 g


#ultimateresetrecipes #vegan #cleaneating

Saturday, March 8, 2014

Random Thoughts

Random thought of the day...where did the name 'station wagon' come from? I mean, Sport Utility Vehicle, Mini Van, and even the 'wagon' part of station wagon make sense, but why 'station'?

Friday, March 7, 2014

March Updates from Coach Melissa



Need extra motivation/support?  See what Facebook groups I have planned for later this month, and for April!  Email or message me to learn more or to join any of these groups!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 

21 Day Fix - The 21 Day Fix!  It is an exercise AND nutrition program that includes a variety of 30 minute workouts, and a simple portion control nutrition system.  It is so EASY to follow, and the workouts are great for ANY fitness level!  .  I have a group going on right now, and they LOVE it!!!  Out of 31 members, the group has lost over 50 pounds in the first week!!  My next group begins March 24th, so order your Challenge Pack and message me before March 20th to join!!


Les Mills Combat and Pump Challenge – (much cooler group name TBD  J ).  Are you in a plateau with your results?? Then it's time to switch it up and try something new. Beachbody has put TWO awesome programs on sale for the month of March!!  Les Mills Pump (just tone, or bulk up your muscles) & Les Mills COMBAT (Super fun mixed martial arts cardio)!! If you have never done either one of these programs you're in for a real treat. Both programs are designed specially to help you reach your fitness goals in 60 minutes or less!  My group will start on April 1st (and no, it isn’t a joke), so order your program and message me to join By March 25th!! Ordering details below.



15 Day Fitness Challenge - This is a FREE challenge group that I run every few months to help folks get up and get moving. It is simple…You will exercise for 30 minutes a day for 15 days in a row. You get to chose your workout – walking, biking, Insanity, Turbofire, or any other Beachbody program Zumba, CrossFit, running, dancing, swimming, raking leaves, mowing the lawn (with a push mower, riding mower doesn’t count)…whatever gets you moving! You will report daily to our Facebook group.  Message me before April 25th, if you want to join!


Beachbody March Promotions
 ** Les Mills Combat - This is the ultimate mixed martial arts workout program! Get ready to punch, kick, block, and strike your way to an outrageously shredded body with 7 calorie-blasting and muscle-defining workouts.  The Combat Challenge pack is on sale for $140 (It is normally $160).  That includes the workout program, and a 30 serving bag of Shakeology! 


** Les Mills Pump Challenge Pack - Flat abs. Lean legs. Sculpted shoulders. Strong arms. Tight buns. Great bodies aren't born, they're engineered.  The Pump Challenge pack is on sale for $180 (It is normally $245).  That includes the workout program, and a 30 serving bag of Shakeology!
http://www.teambeachbody.com/shop/-/shopping/BCPLMP245?referringRepId=263743
** Ultimate Reset - Finally, to kick off your countdown to summer and get into "spring cleaning" mode, with the Ultimate Reset. This is normally $305, but now it's yours for $275.  I just finished this program, and lost 10 pounds in just 3 weeks!   Ultimate reset will help you reclaim your body and mind, release all of the toxins that have built up over time, and restore your metabolism to optimum performance!


~~~~~~~~~~~~~~~~~~~~~~~~~
Don't forget, I can help you one on one, if you want some extra coaching to reach your goals.  Please don't hesitate to message me anytime!

Pinterest - (search pinners for MB5155)
Twitter - (@blairmama) 

Coach Melissa
journeymelissablair@gmail.com
 

Thursday, March 6, 2014

Transformation Thursday: Meet Shannon.

 After having 3 kids, she was ready to slim down and tone up. She lost inches and gained muscle with the help of T25, Insanity, and Les Mills Combat!!! Now she says, "I have never looked or felt better in my life!"

Read her success story here http://bit.ly/1g30RWF


Photo: Transformation Thursday:  Meet Shannon.  After having 3 kids, she was ready to slim down and tone up.  She lost inches and gained muscle with the help of T25, Insanity, and Les Mills Combat!!!  Now she says, "I have never looked or felt better in my life!"

Read her success story here http://bit.ly/1g30RWF

Wednesday, March 5, 2014

Tuesday, March 4, 2014

Southwestern Veggie Taco

As promised, recipes from my Ultimate Reset. This is the Southwestern Veggie Taco, and it was FANTASTIC and filling! I think my whole family might enjoy this dish!
Photo: As promised, more recipes from my Ultimate Reset.  This is the Southwestern Veggie Taco, and it was FANTASTIC and filling!  I think my whole family might enjoy this dish!
~~~~~~~~
Southwestern Veggie Taco
Ingredients:
•¼ medium avocado, mashed
•2 Tbsp. fresh salsa (pico de gallo)
•1¼ cup Black Beans and Rice (recipe below)
•¼ cup cooked corn kernels
•1 (6-inch) corn tortilla
Directions1.Combine mashed avocado and fresh salsa in small bowl; mix well, Set aside.
2.Place Black Beans and Rice and corn on one half of tortilla; fold.
3.Serve with avocado and salsa mixture.

Black Beans and Rice
Ingredients:
¾ cup cooked brown rice
½ cup canned low-sodium black beans
¼ tsp. extra-virgin olive oil
1/8 tsp. ground chili powder
1 pinch ground cumin
¼ tsp. ground coriander
1 tsp. Billy Bragg® Liquid Aminos
Himalayan salt (to taste)

Directions:
While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add olive oil, spices, Bragg Liquid Aminos, and Himalayan salt. Stir well. Gently fold beans into cooked rice. Serves 1.

Nutrition
•Calories: 466
•Total Fat: 11 g
•Saturated Fat: 2 g
•Cholesterol: 0 mg
•Sodium: 1,336 mg
•Carbohydrate: 79 g
•Fiber: 17 g
•Sugar: 5 g
•Protein: 14 g 


Southwestern Veggie Taco
Ingredients:
•¼ medium avocado, mashed
•2 Tbsp. fresh salsa (pico de gallo)
•1¼ cup Black Beans and Rice (recipe below)
•¼ cup cooked corn kernels
•1 (6-inch) corn tortilla
Directions1.Combine mashed avocado and fresh salsa in small bowl; mix well, Set aside.
2.Place Black Beans and Rice and corn on one half of tortilla; fold.
3.Serve with avocado and salsa mixture.

Black Beans and Rice
Ingredients:
¾ cup cooked brown rice
½ cup canned low-sodium black beans
¼ tsp. extra-virgin olive oil
1/8 tsp. ground chili powder
1 pinch ground cumin
¼ tsp. ground coriander
1 tsp. Billy Bragg® Liquid Aminos
Himalayan salt (to taste)

Directions:
While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add olive oil, spices, Bragg Liquid Aminos, and Himalayan salt. Stir well. Gently fold beans into cooked rice. Serves 1.

Nutrition
•Calories: 466
•Total Fat: 11 g
•Saturated Fat: 2 g
•Cholesterol: 0 mg
•Sodium: 1,336 mg
•Carbohydrate: 79 g
•Fiber: 17 g
•Sugar: 5 g
•Protein: 14 g


#ultimateresetrecipes #vegan #cleaneating