Healthy Grilling Ideas!

So who doesn't love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I'm using the grill to my advantage! 
Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don't know why, but everything tastes SOOOOO much better this way!! 

Some ways to keep your nutrition regimen healthy while grilling:

1. Use the grill instead of cooking with butter
2. Grill veggies and use spray EVOO instead of cooking on stove in butter
3. A little seasoning doesn't hurt to improve the taste
4. Add fruit as a side instead of heavy carbs like macaroni or potato salad
5. Lay off the salt- Herbs will do the trick!

Here are just a few things I have grilled over the past week:

Zucchini Turkey Burgers

Zucchini from the garden!

What better food than using from your own garden??! Ok well my mom's garden lol! Mine aren't up yet! Hopefully I didn't kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!

 Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!

Kabobs?!? HECK YES!!!

Yesterday, I went crazy with my veggies lol! 

Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies... These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!

I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!

Spaghetti Squash with Chicken and Grilled Veggies

Ingredients: (Serving approx 6)

• 1 lb of 6 oz chicken breasts grilled 
• 1 small spaghetti squash
• 1 medium zucchini
• 1 lb mini sweet peppers
• 1/2 medium onion chopped
• 4 oz raw mushrooms
• 2 tbsp minced garlic
• 1 tsp crushed black pepper
• 3 tbsp EVOO

Directions:

To cook Spaghetti Squash:

-Cut in half length wise 

-Remove seeds from middle on each side and set upside down on plate (round part facing up)

-Cook in microwave for approx 12-14 min or until soft

-Let cool

-Use fork to remove squash that will appear like spaghetti

1. Grill Chicken on medium until thoroughly cooked.
2. Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil. 
3. Mix so EVOO and seasoning is throughout veggie mix
4. Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly. 
5. Cut Grilled chicken into small cubes.
6. Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
7. ENJOY!!

* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook.  I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!

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Clean Buffalo Cauliflower Bites

So I'm a spicy kinda girl and LOVE hot sauce on almost anything! So instead of eating one of my old favorites, buffalo wings, WHY NOT make a clean recipe out of it?!
Sometimes, its hard for me to get all my veggies in, well certain veggies that is.. I have a hard time with carrots, celery, and cauliflower.. I needed to find a way to get these in without taking the meaning of healthy away from it.  Buffalo Cauliflower bites was the way to go!!

CLEAN BUFFALO CAULIFLOWER BITES

Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce (My favorite hot sauce EVER)
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Serve with Clean Ranch Dressing and celery if you wish!!
ENJOY!!

If you would like more recipes, tips on weight loss or reaching your fitness goals, consider a spot in my next challenge group! This is a closed group on face book where you get 1:1 support and motivation by me as your health and fitness coach! You no longer need to spend hundreds of dollars on a personal trainer 3 X a week, I am here for you 24/7 for your entire 30, 60, or 90 day challenge!

My next challenge group is starting Feb 10th and is the 21 DAY FIX! This is a brand spanking new program that focuses on portion control, along with exercise.  What a great way to either jump start your body or get off of a plateau! Im not kidding you, people have lost 10-15 lbs in just 21 days.. all because you are using the correct portions and exercising 30 min a day! Everyone can make time for 30 min a day right?!? We make time for what is important! The great part about this is you even get your own containers in this package, along with a nutrition guide! You will be all set for your new healthy lifestyle!

If you would like a spot in my Feb 10th Challenge group, please fill out the application below and I will contact you for more information!

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Black Bean Burgers

Black Bean Burgers

Ingredients:

16 oz can black beans, rinsed and drained

1/2 red bell pepper, cut into 2 inch pieces

3 tbsp chopped cilantro

3 cloves garlic, peeled

1 jumbo egg

1 tbsp cumin

1/4 to 1/2 tsp Himalayan salt

1 tsp hot sauce

1/2 cup quick oats

4 whole wheat 100 bun

1 small hass avocado, sliced thin

Directions:

1. Dry the beans well after washing, extra moisture keep the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.
2. In a food processor, finely chop bell pepper, cilantro, and garlic, then add oats, then eggs and spices. Then stir into mashed beans.
3. Divide mixture into four patties (using slightly oiled hands helps) and place them onto a flat surface covered with wax paper. (If it's too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats)
4. Freeze at least 2 hours before cooking or keep frozen until ready to cook.
5. Heat a lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes on each side.

*If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a lightly oiled baking sheet.

Nutritional Facts:

per serving (makes 4):

Calories 79

protein 5

carbs 13

fat 1

sugar less than 1

fiber 1

Not including bun or toppings!

Vanilla Shakeology

People have been asking for 2 years, WHY NO VANILLA SHAKEOLOGY??? Since we value our shakes so much, co-founder of Beach Body Carl Daikeler , Isabelle Daikeler, and Darin Olien was not going to use just any ingredients to make SHAKEOLOGY.  They use ingredients from all over the world, but only where the soil and air is best for the crops to grow.  After searching and searching, the perfect Vanilla Bean was found in the jungles of Madagascar where the farmers hand pollinate delicate vanilla orchids, hand harvest the beans, and then sun cure them to bring out the  robust flavor, without removing the nutrition from the plant! 

What can SHAKEOLOGY do for you:

Give you ENERGY

Curbs CRAVINGS

Helps with WEIGHT LOSS

Reduce the risk of Heart Disease

Why Shakeology over other popular name brand shakes/diets? First off, I am a coach that helps people reach their health and fitness goals, whether it be losing weight, toning, or bulk.  What I do is NOT a diet… it is simply a LIFESTYLE!  I teach people to live off of what they do, eat regular food, not starving yourself, but keeping your metabolism increased, and getting enough nutrients in your body to stay healthy and add years to your life! 

Why SHAKEOLOGY? Shakeology is NOT a protein shake, it is a MEAL REPLACEMENT full of dense nutrition.  If you want to compare nutritional facts, that is perfectly fine, BUT I assure you, you will not be getting the answer by looking just at nutritional content.  Look at the ingredients you are taking in, and the benefits of each ingredient.  If you have any education on nutrition, you will notice EVERY ingredient (over 70) are ALL NATURAL, NON GMO, and EVERY single ingredient has some kind of benefit to your body.  Our VEGAN SHAKEOLOGY is WHEAT FREE, SOY FREE, & GLUTEN FREE!

What these ingredients do:

Amino Acids and protein- Help rebuild and repair muscle tissue after being broken down from working out,  improves your immune system and fight disease, and reduce cravings.

Digestive enzymes and prebiotics- Helps regulate your digestive system, keep you regular, and helps you absorb nutrients

Anti-oxidants and phytonutrients- reverse damage done to your by disease causing free radicals. Reduce the risk of heart disease.

Now, Back to VANILLA!!

Vanilla Benefits:

Fights Cancer- Anti-oxidants block free radicals -- substances known to cause cancer and aging

Helps with relaxation- The scent of vanilla has a calming effect that can complement traditional treatments for anxiety.

Kills Bacteria- They found that vanillin inhibited the growth of all strains. Vanillin appeared to be most effective in foods with low pH values

DON”T LIKE VEGGIES??? Don’t worry, 1 glass of Shakeology is like going to the salad bar 6 times!!

Don’t have time to prepare meals every day, don’t worry, have a glass of SHAKEOLOGY!

HOW MUCH DOES SHAKEOLOGY COST? You can purchase a month of SHAKEOLOGY for 129$, which gives you 1 month supply.  This comes out to 4$ per day for an entire meal! Yes, all of these NATURAL ingredients in ONE shake! This saves you one meal for an entire month of spending on ingredients at the grocery store, going to fast food (burger king, Arby’s, McDonalds, or even Starbucks) and spending way more than 4$ without the nutrition and health benefits! 

It’s easy, tastes great, nutritious, and you can make more than just shakes with it! 

This is by far, my FAVORITE VIDEO CLIP EVER with SHAKEOLOGY!! Please watch and get a laugh, but also, notice the actual ingredients in these shakes!! Now you will see why we value our shakes!!!

                   SHAKEOLOGY WITH TONY HORTON

*If you are interested in getting your SHAKEOLOGY NOW, you can order in HD (home direct) and get FREE SHIPPING! http://www.MyShakeology.com/Deidrap8

Vegan and Glute Free Chick Pea Cookies

Vegan and Gluten Free Chick Pea Cookies

Ingredients:

1 can chick peas

3 tbsp natural peanut butter

2 tbsp agave nectar

1 tbsp baking powder

Flax egg (1 tbsp flax (ground)  + 3 tbsp water)

1/3 c chocolate chip cookies

1 tbsp vanilla extract

Directions:

Puree chick peas, peanut butter, agave nectar, flax egg, and baking powder in a food processor.

Stir in chocolate chips

Form into small cookies and bake at 350 degrees!!

Why Water?!?!?!

WHY DRINK WATER WARM & FIRST THING IN THE MORNING?!?!?

I know some people do not like to change up their rituals often in their daily life, BUT I recommend adding this ritual to your life!! You will realize why when you start doing it!!

Start the day out with a mug of warm water and the juice of half a lemon.

Medicinal Values:

•  It helps prevent the growth of pathogenic bacteria and the decomposition of tissue

•   It assists in “cleansing the system of impurities” and will help prevent disease

• It is effective at dissolving uric acid (often the cause of pain and inflammation in joints) and other poisons in the body

•  It can help reduce symptoms of malaria, rheumatism, gout, rickets and tuberculosis.

Liver:

•  Provide a natural strengthening agent to liver enzymes when they are too dilute

•    Help fix oxygen and calcium levels in the liver, which ultimately affects blood oxygen levels

Digestive Aid

• One of the most important benefits of drinking lemon water regularly is its effect on the gastrointestinal tract. Lemon water assists in the process of digestion and elimination.

•  Lemon juice is similar in atomic structure to saliva, hydrochloric acid, bile and the stomach’s other digestive juices.

• The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating.

• Since lemons are high in minerals and vitamins, they will also help to eliminate waste through the bowels more efficiently, thus preventing or alleviating constipation, diarrhea and other gastrointestinal disorders.

Drinking lemon water has an alkalizing effect on the body.

• Although lemons are acidic, when they enter the inside of your body, they are actually alkaline. (the citric acid does not create acidity in the body once metabolized). An alkaline body is really the key to good health.

• Increasing body alkalinity is one of the key benefits of drinking lemon water. In addition, because of its antibacterial properties, lemon water will help control unhealthy bacteria.

Boosts your Immune system

•    Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.

Acts as a gentle, natural diuretic

•   Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

Clears skin

• The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

 Hydrates the lymph system

• This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration!

Fight cravings

• For all of you who want to drink warm lemon water for weight loss, here it is!! Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.

Helps Kick Bad Habits

• Drinking lemon water in the morning can help kick your coffee or tea habit by hydrating, invigorating, and stimulating the body. I find that if I drink lemon water first thing in the morning, I hardly ever feel the need to drink my morning tea because the lemon water wakes me up and curbs the craving for caffeine.

Additional benefits for drinking lemon water:

• Helps purify the blood and will also control a tendency to bleed

• Assists in lowering high blood pressure

• Reduces the amount of phlegm in the body

• Relieves symptoms of asthma, allergies and other respiratory problems

• Nourishes brain and nerve cells due to its potassium content

• Helps dissolves gallstones, calcium deposits, kidney stones, and pancreatic stones

• In pregnancy, it will help build strong bones in the child.

Putting this simple activity into your daily routine can completely change how you feel, look, and think!! If you have not given it a try, THIS IS YOUR TIME!!! 

Like I said, the recipe is really simple—a cup of warm (not hot) water and the juice from half a lemon.

Make sure you comment below, so I can see your progress and your results from such an easy change in your daily routine that completely changes your lifestyle!!