Sunday, September 30, 2012

What are you EATING?

The house is quiet, everyone is in bed...well except for me! I am turning into an early bird and a night owl.  Is that possible?  I am sure at 5am tomorrow morning I will wish I would have gone to bed with everyone else.

At least I am being productive! I have our meal plan done for the week.  We have two nights that I am not sure yet what will be on the menu for dinner.  One night is my mother-in-law's birthday dinner and the other night we are meeting up with friends and have not decided on a restaurant yet.

Is it helpful to see my meal plan?


Being that I am a newbie to the world of blogging I often wonder who is reading what I write/post and whether or not anyone finds it helpful. If you are reading this, please let me know your thoughts.



 Are you someone who needs help deciding what to eat each week? Not sure what to eat? Want to lose weight or tighten and tone and not sure what to eat to help do that? Message me at alysonhorcher@gmail.com and I can help!



Here's my meal plan...

Enjoy your week!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Thursday, September 27, 2012

Apple Cinnamon Steel Cut Oats


Who wouldn’t love waking up in the morning not only to a pleasant aroma coming from the kitchen but knowing breakfast is already waiting for you.  All you have to do is roll out of bed and head down those steps. Next grab a bowl and have some nice warm oatmeal!  

This oatmeal recipe I tried this week and it is simple and delicious. It uses my favorite way of cooking – the crock pot.  You prepare everything the night before and let it cook while you are sleeping!

When preparing this dish you have to make sure you use STEEL CUT OATS rather than regular oatmeal. 

Ingredients…

3 cups Steel Cut Oats
3 Cups Unsweetened Vanilla Almond Milk
10 cups water (use more if you want a more liquid texture)
1 cup unsweetened applesauce
½ cup brown sugar
4 tablespoons cinnamon
2 teaspoon nutmeg
1 teaspoon salt
1.5 teaspoons pure vanilla extract

Directions…

1.  Spray your crock pot with non-stick cooking spray (very important otherwise you will need a chisel and hammer to get  your pot clean)
2.  Put all the ingredients into your slow cooker and cook overnight on low for approximately 8 hours
3When you wake in the morning the oatmeal will need a good stir!
 
After stirring this is what it looked like!


Makes approximately 12 servings.

Enjoy!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Wednesday, September 26, 2012

TurboFire Chili

Weeks have gone by and I have not made this recipe! I cannot believe I forgot about it!  My husband I love this dish!  We are still working on the kids and trying to get them to each meals with beans, but so far no luck!  WE will keep trying!  If you do not like beans either, then feel free to try substituting with something else - green peppers, mushrooms, anything you like! Enjoy!


Ingredients...

1 lb. lean ground turkey
½ cup diced tomatoes
8 oz. canned whole kernel corn, drained and rinsed
½ onion, diced
2 cloves garlic, mined
8 oz. canned black beans
8 oz. canned pinto, chili, or kidney beans
1 tablespoon tomato paste
1 package chili seasoning (Lawry's is a favorite)
4 oz. low-fat shredded cheddar cheese (optional)

Directions...
  1. Brown turkey
  2. Drain and discard any fat
  3. Place all ingredients except cheese into a slow cooker
  4. Cook for 4 hours on low or 2 hours on high
  5. Top with 1 oz cheese if desired
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Tuesday, September 25, 2012

Heart-Healthy BlueBerry Smoothie

I say this all the time...

I think I found my new favorite smoothie recipe!

This one is so good, I could have it for any one of my main meals or snacks.  I would even have it twice a day, it is so yummy!  It reminds me of an Orange Julius although I am not sure why b/c no Orange Julius I ever had included blueberries!

Now is also the time when Cold and Flu season starts and this smoothie is the perfect immune booster!

Blend and Enjoy!

Ingredients...

1 scoop Vanilla Whey Protein Powder
1/2 cup fresh orange juice
1 cup fresh or frozen blueberries
1 scoop of ice

Directions...

Place all ingredients in a blender.  Add ice and blend until smooth.

Nutrition...
Serving size: 1 smoothie (makes 1 smoothie)
Calories: 250
Fat Total: 3grams
Saturated Fat: 1gram
Carbohydrates: 39grams
Fiber: 5grams
Protein: 20grams

For other recipes, click HERE!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Monday, September 24, 2012

Crispy Oven-Baked Chicken

Now this recipe is one you have to try
if you want something
with
a
little extra Pizzazz!

It has a marinade so this is one you prepare in advance and cook later.

Crispy Oven-Baked Chicken

Ingredients...

8 6-8 ounce boneless, skinless chicken breasts
2 cups plain bread crumbs
1-2 Tablespoons vegetable oil
3 Tablespoons hot pepper sauce (I modified this, b/c I was afraid it would be too hot for my kids to eat - I only used 1 tablespoon)
1 Tablespoon Worcestershire sauce
1 teaspoon fresh ground black pepper
1 teaspoon salt (optional)

Directions...
  1. In a large bowl, whisk together hot sauce, Worcestershire sauce, pepper, and salt (if using it). Add the chicken and marinade in the refrigerator for 2 to 12 hours (the longer you marinade the more intense the flavor will be).
  2. Preheat oven to 425 degrees
  3. Remove chicken from marinade, add bread crumbs to the marinade, and mix well
  4. Coat chicken thoroughly with mixture
  5. Spread oil over the bottom of a shallow 9" x 13" baking dish.  Arrange the chicken in the dish and bake for 15 to 20 minutes.  Turn chicken over, reduce heat to 325 degrees, and cook for an additional 15 to 20 minutes or until juices run clear
Nutrition...
Serving size: 5 ounces (makes 8 servings)
Calorie: 300
Fat Total: 12grams
Saturated Fat: 2grams
Carbohydrates: 20grams
Fiber: 1gram
Protein: 26grams

I served this with a baked potato, fresh steamed asparagus, and a loaded veggie side spinach salad.

Have you tried this recipe? If so, I would love to hear your thoughts.  If not, what are you waiting for? Get busy in the kitchen!

~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Sunday, September 23, 2012

Ready for another week!

Sunday night again and my meal plan is done for the week!

The family loved the meatballs last week so much they asked for them again this week!

Trying a few more new recipes - the one I am most excited about is the Apple-Cinnamon Steel Cut Oats.  It is made overnight in the crockpot so when you wake up in the morning it is all nice and warm and ready for you!  How perfect will that be on these cold fall mornings!

What are you having this week? Do you try new recipes too or do you stick with the regulars?

Have a wonderful wek!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Thursday, September 20, 2012

How to Build the Exercise Habit

HELP!!!!
I want to exercise or I started to exercise but...
I don't have the time
I have no where to exercise at home
I have no motivation
I am not seeing results
I am sore
I am tired
Something came up and now I can't
It is easier to quit

Have you ever said any of these?  I know I have said ALL of these and more!



Do you need help building that exercise habit?  I needed it desperately and luckily it was my coach and support from my challenge group that I was able to succeed!  I built the exercise habit and now it is part of my daily routine. 

YOU CAN DO IT TOO!!

Is there a secret?   No!

Very simple, there are a few steps you can take TODAY to start making exercise a habit!

1.  SET YOUR GOAL
 
"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place."
 
What do you want to achieve?
  • Bigger muscles?
  • Lose weight?
  • Toned body?
  • More Energy?
Exercising can be used for several means.  Start by setting a definite goal.  What is it that you want?
Don't try to achieve more than one thing at a time.  Start with one goal- make it easier on yourself.  Remember you are just beginning!
Once  you have attained that goal, then you can work towards  your next goal whatever it may be.

Log your progress on your Team Beachbody Profile Page!


2.  SET A DEADLINE
Set a date by which you will reach your goal.  Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day.  A great place to put your goal would be on your nightstand, mirror, bathroom mirror, refrigerator, car dashboard, or computer screen.  Look at it when you wake up and look at it when going to bed and of course look at it multiple times throughout the day.  This will act as a constant reminder of your goal. 

You can auto-schedule your workouts in the Team BeachBody WOWY SuperGym.  (In order to have access to the SuperGym you need to first create your Team BeachBody profile page/free membership - go HERE to do that if you have not already!)  This way you always know what is on your workout schedule for the day and the rest of the week if you need to plan other activities.  You always know what you need to complete!

3.  MAKE A PLAN
Once you have set your goal, you must back it up with a plan.
  • Which program are you going to complete?
  • What obstacles must you overcome to achieve this?
  • What time of day will you workout? What will you do if something comes up?
  • Where will you workout?
Your time is precious! Make the most of it and be productive! Planning ahead can ensure your success!

4.  EXERCISE FIRST THING IN THE MORNING. 
When you have just had a rough day, it can be hard to train for 30 minutes up to an hour.  A solution is to exercise first thing in the morning:
  • Wake up early
  • Workout
  • Eat Breakfast
  • Prepare the stuff you need for your day (better yet, do this the night before)
Giving yourself that extra thirty minutes to one hour in the morning, you are one step closer towards reaching your goal!  Now, you have the whole day ahead of you to get done what you need to get done!

5.  STICK TO YOUR PLAN
The days you do not feel like exercising, are often your best days.  Maybe it is the mind-body connection: the body says no, but the mind says go.  The body eventually catches up to the mind and goes too! You will feel so much better after you get  your scheduled workout in and done! 


 
 
 
If you do not feel 100% healthy, still exercise for the day but train at a lower intensity.  Mostly all moves out there can be modified for low impact.  You need to keep your mind focused on your goal! Remember, the more you exercise, the more you build the habit.  Stick to you plan!

"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them." - Ralph Marston

6.  GET A SUCCESS PARTNER
If your training partner quits then most likely you will quit too!  However, if you training partner hangs on, you will hang on too.  It will be a challenge!

Think of your friends, family, work associates, mommy buddies? Who is motivated? If you do not want to ask someone you know to be your success partner then join one of my challenge groups and buddy up with someone in the group!  Find a success partner, Find that accountability partner. 

My partner and I text every morning when we wake up to make sure we are awake and ready to workout!  We also text each other after we are finished our workouts too!  We are there to push each other and hold each other accountable for getting up and getting our workouts done for the day! I do not want her to let me down and I do not want to let her down. 

Most people know that getting into exercising is not easy, they know because they have been there before themselves!

A good training partner will motivate you and help you achieve your goal.  If not, keep on looking for that right person for you!

7.  BE CONFIDENT
You can achieve whatever you want, IF and only IF you believe you can do it! Having a clear goal and a plan will arm you with self confidence!



The experts say it takes 21 days to create a habit.  Personally, it took longer than that for me to create my exercise habit. It honestly took me a couple of months.  Everyone is different! Just know it will take some time.  During the first few weeks you will need to push yourself to do your workouts.  As time goes on it will become easier - the habits start to take over, pushing you to workout!

Write this next to your goal and deadline:

"If they can do it, I can do it!"
 
 
 
Need some assistance getting started?
Message me alysonhorcher@gmail.com.  If you haven't already signed up for your free membership with Team BeachBody go do it now, What are you waiting for?  CLICK HERE
 
I will be there with you every step of the way, all you need to do is to say
I CAN!


Wednesday, September 19, 2012

Clean Eating Meatballs

Who doesn't love to be praised after they have cooked a homemade meal? Well I don't know about you but I sure do! 

Tonight I made Spaghetti and meatballs for dinner with a side of freshly steamed green beans.  My husband had two platefuls and wanted more! He was so excited I made meatballs, I did not dare tell him they were also good for him! 

See a few months ago I was introduced to a new way of eating, it is called Clean Eating.  I learned a lot about what I was eating and why I was feeling like crap all the time.  I also learned what I should be eating and how it will help fuel my body with what it needs and make me feel a whole lot better! 

Some of the changes I made were getting rid of ground beef from my diet and so that also took with it my recipe for homemade meatballs.  My husband was devastated as this was one of his favorite meals that I would make.  He even shared with me that I made better meatballs than his mother!  Any wife knows this is a compliment above all compliments! 

It took me some time but I was able to find a delicious recipe for clean eating meatballs that I love (and now so does my husband). 

Clean Eating Meatballs

Ingredients...

1 1/2 pounds lean ground turkey or chicken (I used ground turkey)
1/2 cup finely chopped onion
1 egg lightly beaten
1 cup oat bran or Ezekiel bread crumbs
2 tablespoons fresh parsley, finely chopped
2 tablespoons fresh basil, finely chopped
2 tablespoons fresh oregano, finely chopped
2 cloves garlic, minced
1 teaspoon sea salt
1 teaspoon freshly ground pepper

Directions...
  1. Preheat oven to 400 degrees (also something new to me, I have only ever browned on stove top and then placed in tomato sauce to cook)
  2. In a large bowl place egg, bread crumbs/oat bran, and spices.  Mix well
  3. Add remaining ingredients and mix well
  4. Using an ice cream scoop to make meatballs or roll by hand and place on prepared baking sheet (I roll by hand)
  5. Bake for 20 minutes or until golden
I served the meatballs with whole wheat spaghetti and homemade clean pasta sauce and as mentioned earlier a side of freshly steamed green beans.

Yum, Yum, Yum! Looks like spaghetti and meatballs has found its way back onto our family menu!

Enjoy
~Alyson
alysonhorcher@gmail.com
teambeachbody.com/alysonh
myshakeology.com/alysonh

Tuesday, September 18, 2012

Chicken and Pear Salad

I'll be honest, I was not sure how I would feel about having fruit in my salad.  I don't know why but for some reason I just never liked the "thought" of having fruit mixed in a salad that had a dressing on it.  Yes, this might sound strange but I guarantee you this is not the only strange thought that will come from me.

Well, I was pleasantly surprised when I tried this new recipe.  I make the Chicken and Pear Salad for lunch today and it was delicious! It tasted like something I would get in a restaurant.  I was able to make it pretty quickly and it would be a perfect option for something you can plan in advance to take with you to work, school, etc. 

Chicken and Pear Salad

Ingredients...

2 grilled chicken breasts (sliced)
3 cups fresh spinach
1 peeled and sliced fresh pear
a handful of almonds (chopped)
1 cup grated Parmesan cheese (I personally did not add this)

For the dressing...
1/2 cup balsamic vinegar
1/2 cup olive oil
2 tablespoons honey
Note: adjust the oil and vinegar amounts to your liking

Directions...
  1. In a large salad bowl, mix freshly washed spinach, pear, and chopped walnuts.
  2. Add the sliced chicken breasts
  3. Whisk the olive oil, balsamic vinegar, and honey.  Pour over top of salad bowl mixture
  4. Top with Parmesan
Serving size: 1 cup (makes 6 servings)
Nutrition...

Calories 280
Fat Total 21 grams
Saturated Fat 2.5 grams
Carbohydrates 15 grams
Fiber 2 grams
Protein 7 grams

Enjoy!

~Alyson
alysonhorcher@gmail.com
teambeachbody.com/alysonh
myshakeology.com/alysonh

Monday, September 17, 2012

Peanut Butter Smoothie

To satisfy my peanut butter addiction...

Peanut Butter Smoothie

Ingredients...

1 cup skim milk or soy milk
1 tablespoon natural peanut butter
1 scoop vanilla whey vanilla or chocolate protein powder
Ice, to taste
1 packet of splenda or stevia (optional)

Directions...

Add all ingredients into a blender and smooth until smooth and frothy
Enjoy!!

~Alyson
ps. I do not add the splenda or stevia, personal preference
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Sunday, September 16, 2012

It's that time again...

It's that time again to start planning for the week ahead.

What do you have planned for the week or the upcoming weekend?

This week we have more to do than other weeks, not complaining at all! We have a Benefit dinner, I get my hair cut (needed very much), storytime at the library and get the kids library cards, Leo's 2nd week of preschool, another trip to the Please Touch Museum (thanks to my in-laws for the year membership - loving it!),  lots of yard clean up and fall planting. 

Thankfully I will not have to think about what I am eating because I have put together my meal plan for the week (also includes my workout schedule).  Here it is...

Some people find it helpful to plan out their meals for the week some find it to be a daunting task.  Which are you?

I personally like it because then I do not have to think about what I will have to eat.  When I have to think about it at the particular time I am more likely to choose something that may not be the best for me.  Also it is a great way to make sure I have what groceries I need to make what I have planned.  Have you ever started to make a recipe and then realize you are missing ingredients?  Ugh, I have done this so many times in the past.

If you plan out your meals for the week, what day do you do it? Do you try new recipes? Where do you look for the recipes if you do? Do you plan out just your meals or your whole family's meals?

If you do not plan your meals, how do you wing it? Do you decide that morning what you will have or do you do it meal by meal?

Would you like to start planning your meals for the week?
What is your reason? Purpose of organizational, budget, weight loss, or something else?
If you would like help getting started feel free to message me at alysonhorcher@gmail.com.
 
We all have to start somewhere right? Let me help you!
Have a great week!
~Alyson
 

Friday, September 14, 2012

Apple Pie Smoothie

Always a good idea to have a few smoothie recipes handy for those hiccups life sometimes throws at us.  A smoothie can be made very quickly, taste great, and give you all the nutrition you need for that particular meal. 

I tried yet another new smoothie recipe this week and I usually like my smoothies cold but this one tastes great warm! The first time I tried it I had it cold and it was good and then the second time I had it I tried it warmed up a bit and MMMmmm good....Apple Pie Smoothie was delicious.  Now, nothing will ever compare to my Grandmother's homemade apple pie but nonetheless I will take this for a quick meal any day!

Apple Pie Smoothie

Ingredients...

1 apple
1 medium banana
1 cup skim milk
1/2 cup large flake oats
2 teaspoon cinnamon or apple pie spice
1 cup ice (I omitted this the second time I made it)
2 tablespoons ground flax seed (optional)

Directions
  1. Chop apple and banana into small pieces, keep skin on apple
  2. Add all ingredients to a blender and mix
Servings 2 to 3
Approximately 182 calories/serving

Enjoy!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Thursday, September 13, 2012

Chicken Tenders with Balsamic Vinegar Glaze

Chicken dishes are my favorite meals to make! When my husband and I first got married I rarely cooked meals from scratch.  I would buy all the processed garbage and even though most times it did not taste good we figured at least our bellies were full.  Now that I cook almost every night I have come along way from my beginning days of cooking.  Chicken dishes have always been one of my favorites and most of the times they are fairly simple to make.  This one I found from a fellow BeachBody coach's blog and it sounded tasty.  I figured why not give it a try and the response from my family and I was that we loved it!

I did not follow the recipe exactly as it stated I make a few changes to make it even easier.  I will post both the way I prepared the meal and the way I originally found how to prepare the meal.

Chicken Tenders with Balsamic Vinegar Glaze

Ingredients...

Cooking Spray (preferably olive oil cooking spray)
12 oz. chicken tenders
ground black pepper, to taste (I used 1/8 teaspoon ground black pepper)
1 teaspoon minced garlic
3 tablespoons balsamic vinegar
1 tablespoon honey
1/2 cup low sodium chicken broth
fresh parsley (optional to garnish)

Directions...
(the way I did it)
  1. In a large zipper bag, combine pepper, garlic, balsamic vinegar, honey, and chicken broth and mix
  2. Add chicken to bag and mix around trying to coat each of the tenders
  3. Place in refrigerator for 30 minutes to one hour (I am sure the longer you leave it in the stronger the taste will be)
  4. Preheat oven to 375 degrees
  5. Spray large cooking dish with cooking spray
  6. Place entire contents of bag into dish
  7. Bake for 35-40 minutes uncovered or until juices run clear
  8. Garnish and serve
Directions...
(original way I found the recipe)
  1. Heat olive oil over medium-high heat. Add chicken tenders and season with pepper.  Cook, turning pieces halfway through, until cooked, approximately 7 minutes.  Remove chicken from pan and set aside.
  2. Reduce heat to medium-low, add garlic and saute.  Then add vinegar, honey, and chicken broth.  Simmer, scraping the bottom of the pan for 1 minute.
  3. Return chicken to pan.  Mix all ingredients together and heat through.  Garnish and serve.
Again I made this dish the first way and it tasted great! 

Enjoy!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Wednesday, September 12, 2012

Egg Muffins

My husband and I have been talking with our neighbors about getting our own chickens.  The reason is not to have them as pets instead to have them for EGGS! I love EGGS!  When I started my healthy lifestyle journey I never really ate eggs and now I cannot get enough of them. Well, we do not have our chickens yet but I hope someday soon we will! 

Thankfully my friends keep supplying me with new recipes that include EGGS!  Here is another great recipe to add to your meal plan.  It is great any time of day.  I personally prefer it for either my breakfast or morning snack. 

Egg Muffins

Ingredients...

8 egg whites
1 whole egg
1/2 cup chopped spinach
1/4 cup chopped red and green peppers
1/4 cup chopped onion
1/2 cup chopped mushrooms
pinch of Mrs. Dash Seasoning (I did not use this)
3 tablespoons salsa (optional)

Directions...
  1. Preheat oven to 350 Degrees
  2. Option 1 - Blend all ingredients in a blender or Option 2 - Chop up veggies very finely with a chopper
  3. Spray muffin tray with cooking spray
  4. Pour mixture evenly into tray
  5. Bake for 10 to 15 minutes or until firm
Enjoy!!

If you are interested in learning more about starting your healthy lifestyle please message me at alysonhorcher@gmail.com.

~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Tuesday, September 11, 2012

Apple Cinnamon Baked Oatmeal

Well here it is...Yummy goodness!

Perfect for at home or on the go meals....and easy!

Apple Cinnamon Baked Oatmeal

Ingredients...

2 cups old fashioned oats
1/4 cup light brown sugar
1/4 cup ground flax seed or wheat germ (optional)
1 tablespoon cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 cups unsweetened almond milk - plain or vanilla
1/2 cup unsweetened applesauce
1/3 cup egg whites
1 tablespoon vanilla
1 large apple diced into 1/2 inch cubes
1/2 cup golden raisins (optional)

Directions...
  1. Preheat oven to 350 degrees
  2. Mix all dry ingredients in bowl and stir
  3. Mix all wet ingredients in bowl and stir
  4. Add the dry ingredient mixture to the wet ingredient mixture and stir
  5. Mix in apples and raisins - stir
  6. Put into 8 x 8 baking dish that has been sprayed with cooking spray
  7. Bake for 30 minutes
The finished product will be soft. If you like it that way then enjoy!
You can also let them sit overnight in the refrigerator and they will become more solid.  Your preference.  I ate these delicious squares both ways and loved them each and every time!

So the recipe makes 16 squares.  I had 2 to 3 squares as a serving. 

Nutrition...
Calories 134
Carbohydrates 26
Fat 3
Protein 4
Sugar 15 (most is from apples and raisins)
Fiber 4

Enjoy!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Sunday, September 9, 2012

Changing Things Up a Bit

So as I am sure you noticed in my weekly meal plan I tend to eat the same things because well, why mess with a good thing right?  This week I want to change things up a bit and try a few new recipes!

Apple Cinnamon Baked Oatmeal
Apple Pie Smoothie
Chicken Tenders with Balsamic Vinegar
Egg Muffins
High Protein Banana Pancakes

These are all on my plan to make and try this week! I have yet to figure out why when I do try something new, it just can't be one thing! I do this with everything. I could have just thrown in one new recipe, however I am trying five! 

Here is my meal plan for the week:

 

 Usually on Sunday nights I will do my prepping and organizing for the week.  Tonight however we are attending a friends' wedding celebration so Monday will be my day to prep and organize.  All I do is make sure I have all the necessary ingredients, bake what I can ahead of time, slice and dice my veggies, and hit up the grocery store if needed.  Fruit I always wait to cut up until it is needed. If I find I do need to make a run to the grocery store,  then I will plan my shopping trip for the next day.  Planning a shopping trip for me is a whole other experience and that I will save for another day to talk about!

So I can't wait to tell you about my new recipes this week! I also can't wait to see what my family thinks about them!

Have a great week!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Thursday, September 6, 2012

What is Shakeology?

What is Shakeology?
Simply put...the Healthiest Meal of the Day!
What is in Shakeology?
70-plus, ultra-high-quality ingredients...oh is that all! 41 of the 70+ ingredients are defined as "superfoods". Even if you searched all over the world, you probably would not be able to find all of these ingredients. Not only does it have a wide range of essential nutrients, from the fruits and vegetables we should be eating more of every day, it also provides benefits of important foods from all around the world - foods that the latest scientific research has shown to be highly advantageous to our well-being.
These 70-plus ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients our bodies need).
Here are the key nutrient groups that the ingredients deliver:
  • Protien and Essential Amino Acids to help build long, lean muscles and reduce food cravings
  • Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
  • Antioxidant and Phytonutrients to help counteract free radical damage that an lead to degenerative diseases
  • Vitamins and Minerals your body needs to function for optimal health

Why should you get Shakeology?
Shakeology is a meal or snack replacement shake from Beachbody that has over 70 ingredients in it. You would have to make 7 trips to the salad bar to eat the same amount of nutrients that are inside every Shakeology shake. Shakeology is 100% Natural! Yes, you heard me right! Shakeology is made from the finest whole-food sources that are available. The ingredients include Camu-Camu, Goji berry, Acai berry, Acerola cherry, bilberry, Barley grass, blue-green algae, Chia seeds, and wheat grass to name few. With Shakeology you take the guess work out of nutrition.
How can Shakeology help you?
Weight Loss
Increased Energy
Reduced Hunger and Food Cravings
Increased Metabolism
Helps Boost the Immune System
Improved Digestion and Regularity
Lower Cholesterol
Complete Nutrition
Funny thing is, Shakeology helps do all these but it is so much more! Did you know that each Shakeology ingredient plays an important role in feeding your body on a cellular level, but it is important to remember that the synergy of the 70+ ingredients working together is what truly fuels your body to keep you looking and feeling your best! Some people report dramatic benefits in the first week!



Can you get ALL that is in Shakeology when you compare it to other meal replacement shakes? No!

Other shakes may trumpet their number of ingredients too, but they do not come close to Shakeology. Plus, too often their "magic ingredients" have been isolated from the enzymes and phytonutrients that actually make the ingredients useful when consumed.
READY to Try Shakeology?
Shakeology comes with a 30-day bottom of the bag guarantee (you can also get free shipping)...so there is NO Risk!
Choose How to purchase Shakeology
  • The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
  • Choose the 30-day supply in a bag to keep in your kitchen.
Choose your Flavor: Greenberry, Tropical Strawberry, or Chocolate
For more information on Shakeology, message me at alysonhorcher@gmail.com or go to myshakeology.com/alysonh

**Interested in getting wholesale prices??**

**Save 10% by becoming a Beachbody Club member**
**Save 25% by becoming a Beachbody Coach Member**

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

Wednesday, September 5, 2012

Yogurt Whey Smoothie

I am all about the Smoothies this week! We have been on the go a lot and Smoothies are so darn easy to make and take with you, it is a no brainer!  Most smoothies are great anytime - breakfast, lunch, dinner, or snack! Today I had mine for lunch and it was great!

Yogurt Whey Smoothie (from Chalean Extreme Fat Burning Food Guide)

Ingredients...
1 cup plain nonfat yogurt
1 cup frozen berries (as long as I have fresh, I use fresh instead of frozen)
1 scoop of Whey protein powder
ice to taste

Directions
Add all ingredients in a blender, and blend until smooth and frothy

Yes, now that IS Easy!
Enjoy!

~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh

Monday, September 3, 2012

Happy Labor Day



Today is Labor Day and although Labor Day to some has different meanings such as an extra day off of work, the end of the summer, or
a date when you are suppose to stop wearing white shoes and pants (not me!).  The real reason we celebrate Labor Day is to pay tribute to working men and women!


I have a lot of respect for those men and women who are out in the hustle and bustle of the working world! It is rough out there! I personally do not work in the workforce anymore. I was in the pharmaceutical industry for many years and then decided it was best for myself and my family to become a stay at home momma!  I still consider what I do WORK just in a different form.  For example, one of my many duties as a SAHM (stay at home mom for those not familiar) is to create mine and my families meals for the week.  Here is mine...

Week of September 3, 2012


 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
5:00 am
Sleep in
Sleep in
Wake up
Wake up
Wake up
Sleep in
Wake Up
5:15 am
Day 16
Power 90
Sweat 1-2
Ab Ripper 100
Day 17
 Power 90
Sculpt 1-2
Day 18
 Power 90
Sweat 1-2
Ab Ripper 100
Day 19
Power 90
Sculpt 1-2
Day 20
Power 90
Sweat 1-2
Ab Ripper 100
 
Day 21
Power 90
Rest Day
Chalean Extreme Burn it Off
 
 
 
Day 22
Power 90
Sculpt 1-2
 
 
 
 
 
 
 
 
Breakfast
Chocolate Peanut Butter Smoothie
Peanut Butter Oatmeal
& apple
6 egg white omelet with tomato, broccoli, and mozz. cheese
Peanut Butter Oatmeal
& apple
5 egg white omelet with tomato, broccoli, and mozz. cheese
Peanut Butter Oatmeal
& apple
 
Chocolate Peanut Butter Smoothie
Snack
Handful almonds
Handful almonds and apple
Tony Horton Sticky Bar
Greek yogurt with Blueberries
Tony Horton Sticky Bar
Handful almonds and apple
Handful almonds
Lunch
Clean egg salad on 1 slice WW bread and baby carrots
Clean egg salad on 1 slice WW bread and baby carrots
Yogurt Whey Smoothie
(w/strawberries)
Peanut Butter Smoothie
Clean egg salad on 1 slice WW bread and baby carrots
Clean Chicken Salad on WW bread & baby carrots
Clean Chicken Salad on WW bread & baby carrots
Snack
Greek yogurt with Strawberries
Clean Grilled Cheese on 2 slices WW bread
Handful almonds, soy nuts, and pistachios, and banana
Tropical Strawberry Shakeology with almond milk
Tropical Strawberry Shakeology with almond milk and blueberries
Greek yogurt with Blueberries
 
Greek yogurt with blueberries
Dinner
Pork with Sauerkraut, potatoes, asparagus
Out to eat
Uncle Oogies
Eggplant Parmesan with salad
Balsamic Chicken, green beans, asparagus
Balsamic Chicken, green beans, asparagus
Pizza Friday with Spinach Salad
Hamburgers on Grill (turkey burger for me with no bun) and loaded veggie salad
 
Wedding Celebration
Tropical Strawberry Shakeology with almond milk
 
Snack
Tropical Strawberry Shakeology with skim milk
Tropical Strawberry Shakeology with skim milk
Tropical Strawberry Shakeology with almond milk
Green Tea
Green Tea
Tropical Strawberry Shakeology with almond milk
 
Green Tea
Forgive me for the oversized meal plan, I am away from home at the moment and am unable to upload my meal plan like I always do. 

Interested in leaving the working world too in order to become a stay at home parent?  My husband and I both did it - it is not just for women anymore! Message me at alysonhorcher@gmail.com and I can tell you first hand how we do it!  It is NOT easy financially, physically, or emotionally but we manage.  Why?  It is best for our family and Everything we do, we do it for our FAMILY! 

Have a Safe and Happy Labor Day!
~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh
myshakeology.com/alysonh