Friday, February 28, 2014

21 Day Fix Home Made Peanut Butter Fudge Power Bars



On the 21 Day fix these little gems have been a key player in my sweet tooth!!
I have to hide them from my hubby!! I sent him to work today with this little sweet treat to remind him how much I love everything he does for me behind the scenes!!
We had a morning cup of JOE together, and he had to add a hole to his belt!!
2 belt holes down and we are on day 19 of the 21 day fix!!!! I must say I have been better about the no drink rule!! This man and his beer!!
But Success!! Healthy, Happy and still CRAZY after 14 years!! XO


Ingredients:
1 16 oz Jar Natural Creamy Peanut Butter
1  Cup Natural Honey
2 scoops Beachbody Vanilla protein powder or for more of a CHOCOLATE HEAVEN we tried them this week with 2 Scoops of Chocolate Shakeology!! EVEN BETTER!!
(Wonder what they would taste like with Strawberry Shakeology??? PB&J???)

3 Cups Rolled Old Fashioned Oats

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I replaced the gold standard with Shakeology!!

Directions:
1. Heat peanut butter in the microwave for 90 seconds.
2. Add in honey, stir.
3. Mix in protein powder.
4. Combine oats with peanut butter mixture.
5. Spread evenly in 9×13″ pan, and refrigerate for at least an hour.
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Peanut butter Heaven
6. Cut into 1 1/2″ squares, and enjoy!



Each 1 1/2″ fudge square has: 110 calories, 5 grams of fat, 12.5 grams of carbs, and 5.5 grams of protein.
 Fix Serving : I went less then the yellow container cause it has a lot of peanut butter!!
Fix 5 teaspoons of nut butter a day.

Little bit can go a long way with this one!!
YOUR WELCOME!!
You are going to LOVE me for this easy gem!! XOXOXOXO Sara

Wednesday, February 26, 2014

21 Day Fix Dinner Mediterranean Fish in Foil (YUMMY!!)

 I love the 21 Day Fix and I wanted to create a more exciting meal plan for my Challengers, then what was in the book!! And since I love to cook, I embraced this challenge to make and create a meal plan to share with them and all of my Clean Eating followers!! 
The 21 Day fix focuses on portioned controlled clean eating. After being stuck at the same weight I have been able to actually eat more and lose weight!! WHAT!! Crazy I Know!! This program is a game changer and I love it!!
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21 Day fix Dinner
Servings for 2
Ingredients
2 fresh baby artichokes, trimmed and quartered
1tomatoe, coarsely chopped
1/2 lemon, sliced thin
1/3 cup black olives ( 12 medium)
1/2 bunch fresh basil (or less to taste) or save 1/2 for Quinoa Side dish
4 sprigs fresh thyme
2 teaspoons extra-virgin olive oil 
2 fish fillets,  any fish can work here about 4 ounces each
 (Not a fan of Sword Fish since I was sold bad fish yesterday!! )
Freshly ground black pepper



Directions:

Preheat oven to 350 degrees F.

In a large bowl combine the artichokes, tomatoes, lemon, olives, and herbs. Drizzle with olive oil, season with pepper, and toss together. Take an 18-inch piece of aluminum foil and fold it in half crosswise. Fold a 1-inch strip on each side over twice, once to close and once to seal; you should now have a pouch. Repeat for each serving here 1 more pouche. Season the fillets pepper and place 1 into each pouch. Add 1/4 of the artichoke mixture to each pouch. Fold over a 1-inch strip of the top twice to seal. Place the packets onto a sheet pan and bake for 20 to 25 minutes, depending on the thickness of your fish. Carefully open the pouches and place the fish and vegetables onto warm plates. Spoon any juices that have accumulated over the fish. Serve immediately with a veggie Salad  with vinegar dressing and/or Basil Quinoa

21 Day Fix Containers used: 
Animal Protein Teaspoon Plant Based Protein/Healthy Fat Complex Carbs Veggies Free Foods

For More help with a meal plan or getting your clean eating in check. 
Message Me Here or Request to join my online support group for daily motivation and guidance to get results!!


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Monday, February 24, 2014

21 Day Fix Week Two Results, Will Blow YOUR MIND!! MEAL PLAN Rockstar!!


Week 2 is officially in the bag!!! I can say that I feel amazing!


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Week 2 21 Day Fix



What have I learned so far:



1.  I WAS STUCK cause I WASN'T EATING ENOUGH! CRAZY!! Down 10 pounds in 14 days!!
2.  If I keep bad food in the house I am tempted to the point that it makes me miserable. Brian brought home these PCOS so BAD for me Doughnuts that someone game him as a gift and I dreamed about them that night!! In the morning I licked one of them!! YES Licked!!  It was divine but I quickly threw them into the back yard for the birds!  I am weak! I couldn't stand the thought of them calling to me!! The coffee black was amazing!!
3.  A 30 minute workout IS ENOUGH to see results!!!!
4. Those containers can hold a lot of food if you squish it in there! LOL
5.  I am slacking on my water intake when I work from home. Like now I will pause and fill up my water!! <<<< Drink>>>>
6.  I still don't love working out! I like it and it is fun.... but when it is over!!
7.  I can get abs on this plan!  I truly believe that if I stick to this for a few rounds I will achieve results I have been working for a long time to get!  My Stomach feels tighter and my pants are BIGGER in the butt and waist!! In 14 days!! WOW!!!! I have a jean poppy pants sag!! I totally rocked my red goal jeans all weekend!!

PCOS sweet craving
Breakfast Gift!! Not Fix Friendly!




So, week 2 was great because I finally have the moves down and I could really push myself to the next level with it!  I had the food containers down pat and I didn't even really need to use the tracking sheets because I had it memorized and I follow the same breakfast and snacks.  I was not nearly as sore as week 1! I also had a dream!! I HAVE A DREAM!! I love to cook and create clean meals..... (((SMOKE Signal)))) why not create 21 Day Fix Meals!! I need variety!! Done!! Breakfast yesterday Was AMAZING!!

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Blueberry Crisp for 21 day fix breakfast

I also kicked off my first 21 day fix test group today and I have 23 people excited and learning the fix along with me! My Mom saw my results and wants in with the amazing modifications she can totally do it!! Down 12 pounds already with Clean Eating!! My Sister and Cousin are also in the group!!
 It's becoming a family affair.



I truly love eating food, even though I eat good food I just over eat food!  I believe the 21 day fix compliments my clean eating lifestyle so well.  If you consider yourself a clean eater but you struggle to get results it really could be your portion sizes.  You could be eating to many of the right foods and that can stall your progress.  I will be recommending this program to all of my customers and I am going to host another test group because the results are just amazing! Big Game Changer!! I love the energy I am getting!! Day 10 I felt Silly and Light hearted!! I even made this funny video to share with other fixer friends on Facebook Friday 5:00 wine time!!
Watch here: Post by Sara Stakeley.

Sista Cheers (Friday Night Fix Fun)



For my meal plan I truly like to keep it simple. Except dinners!! I want to be creative to help others in my group and you to see how awesome this can be!!  It's working great for me and I feel like it's easy to follow and prep.  The veggie stir fry is really a favorite of mine that I could eat quite often.
I drink my shake for Lunch every day with water and I add in some flax seeds.  It gets me to my mid day snack and its quick and easy to grab and go. Plus I add a fruit as a side car!! Love watermelon it tastes like candy!!!

http://saraestakeley.blogspot.com/2014/02/21-day-fix-blueberry-crisp-breakfast-or.html





On my turkey breast baked with lemon and rosemary!! I have been putting a rosemary on the top for a condiment with my quiona DIPPY EGG heaven warm Breakfast ..YUMMY!!. I find that I have a green tea or natural decaf herbal tea at night if I am really really hungry.  It has kept me from wanting to cheat.  Late night snacking is something everyone needs to Fix so I plan to save a  container for it this week with EDANAME!!



http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=127609
21 Day Fix Meal Plan (Recipes will be posted this week here)





Also, green tea really does help you stave off the hunger!! I don't add any sweetener to it, I just do the flavored green tea or this new gem and that gives it a hint of sweetness.
http://saraestakeley.blogspot.com/2014/02/21-day-fix-blueberry-crisp-breakfast-or.html



FIT TIP:  So if you are doing the fix for the very first time lets chat!  Its not going to happen over night.   The one thing you can't expect from this plan is to continue to eat the way you were before.  Lets face it, you are here in this place right now because what you were doing ISN'T working! If you want something different then you have to be willing to make a change, to embrace something new and to go with it.  I completely understand that it's hard, that it takes time and that it's exhausting to get rid of old habits and temptations.  But the smell of victory is so sweet. And you feel different! I have been eating this way for two years!! And never felt like this!!
Remember that you want to change more than you want to stay the same.  You want to wake up every day and feel happy, healthy, alive and confident.  If you are worried about having to give up all the things you love like pizza, cookies and cake, then yes it will be hard. But it's not impossible.  You just work those things into your plan.  They can still happen it's just on a smaller scale.
Remember results don't happen over night, but they happen in the moments where it would be easy to quit. Results can happen on day 1 or day 5 if you have a BIG goal ahead of you!!  But on day 15 and 20 when you really have a good system in place.... MAGIC!!  It happens when you are consistent every day, when you don't make excuses, skip a workout or have an extra cheat meal.  Results happen when you have will power, you pass the cake, you drink the water, you say no to the added sauces, you ask for your food prepared differently when out to eat and you tell yourself that no matter what you will finish this challenge.  It's 21 days!!
You will be a success story and no little bump in the road is going to stop you!




http://saraestakeley.blogspot.com/2014/02/21-day-fix-blueberry-crisp-breakfast-or.html
My Job is a Gift! I change lives for a living!!



Weight loss is just as much a mental game as it is a physical one.  For many of us it's a lifetime of bad decisions.  Of coming from the old traditional ways of cooking, butter, heavy cream, ranch dressing, iceberg lettuce and corn as a veggie!  It doesn't have to be that way and you will be amazed at just how good your body is designed to feel!  You just have to embrace that change and be open to the possibility that healthy food is tasty food too!

So no matter where you are in life, know that you can make a change if YOU want to!  The key is that your will power has to be stronger than you WANT power!!!!!

I am ready to rock week 3 of the FIX!!!! Want to join me for the next round?
Click Here to take advantage of the sale price and learn more, or message me with questions.
XX Sara

Sunday, February 23, 2014

21 Day Fix Blueberry Crisp (Breakfast or Desert)

Simple Breakfast that can dub as a dessert are the best. There’s nothing complicated about this fresh blueberry crisp recipe, and that’s just how I like it.
http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=253733
21 Day Fix Recipe Blueberry Crisp



 This small batch fruit crisp starts with a pint of fresh blueberries. Spread the berries in a bowl and top with a drizzle of lemon juice and a sprinkling of pure maple syrup.

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Breakfast or Desert on the 21 Day Fix


Pile a crumbly topping of steel cut oats, Coconut Flour, pure maple syrup, spices and coconut oil over the berries. Bake, cool and eat. Great on it’s own or served with coconut milk canned.

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21 Day Fix approved flour


21 Day Fix > Container Equivalents (per serving) one Yellow Container

Fresh Blueberry Oatmeal Crisp
Blueberry Filling:
2 cups (1 pint) fresh blueberries
1 teaspoon fresh lemon juice
1 tablespoon pure maple syrup


Crisp Topping:
1/2 cup old fashioned rolled oats/ steel cut oats
3 tablespoons coconut flour
3 tablespoons pure maple syrup or packed dark brown sugar (not Brown Sugar on Fix)
2 tablespoons unsweetened coconut flakes shredded
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin coconut oil, melted (liquid)
1 tablespoon unsweetened almond milk or coconut milk (from a carton not canned)

** Remember on the 21 Day fix milk maybe replaced only three times a week as a carbohydrate**
** So remove a tablespoon from your weekly plan if using milk another day**

First, prepare the filling. Place blueberries in 9-inch round pie pan. Drizzle lemon juice over fruit. Sprinkle fruit mixture with 1 tablespoon pure maple syrup.
For topping, in medium bowl combine oats, flour, pure maple syrup, coconut, cinnamon and ginger. Add coconut oil and almond milk; stir until crumbly. Sprinkle topping over fruit.

Bake in a 375 degree oven for 20 to 25 minutes until bubbly around edges and topping is browned. Serve slightly warm or completely cooled.

Makes 4 servings used yellow container to measure for the 21 Day Fix
Tip: The berry filling will be thin right out of the oven. The juices will thicken once the crisp cools. If you prefer to eat your berry crisp hot (and want a thicker filling), add a few teaspoons of coconut flour to the blueberry filling mixture before baking.


21 Day Fix Containers used:
Healthy Fat 
Animal Protein Teaspoon Plant Based Protein/Healthy Fat Complex Carbs Veggies Fruit  

For More help with a meal plan or getting your clean eating in check. 
Message Me Here or Request to join my online support group for daily motivation and guidance to get results!!



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Wednesday, February 19, 2014

Late Night Snacking!! I know Oprah... I am being BAD!!



I often get asked this and I wanted to share it here with all of you!!
I workout always in the AM I get up and it is the first thing I do. Now this might be different for the later in the day workout peps, but the info can be for all of us!!

I workout and then eat breakfast or have a Shakeology shake. I try to eat within 1 hour of rising so workout, eat then check in with my Challenge group! This topic came up and I know Oprah you can't eat after 7 PM at night!! Well out with the "OLD" and in with the NEW!!

Woman drinking shake 
If you find you are waking up STARVING!!! Chances are you need to add that evening snack. I would suggest that you make it high protein I sometimes even have egg whites as a evening snack!! The less sugar the better!!
It can help to keep a food diary that way I can see and you can see what is working and what is not.

  
Hope this helps !!

The old thinking was that when you ate before bed, your body would be more prone to store food as adipose tissue—in other words, as fat. This might be an oversimplification, but current research indicates there's truth to this supposed myth.


A 2009 Northwestern University study separated mice into two groups and fed them both high-fat diets. They allowed half the mice to eat at night, which happens to be the normal feeding time for the nocturnal rodents. The other group ate during the day, when they'd normally be sleeping. By the end of the study, the night eaters had a 20% weight increase and the day eaters weight went up 48%.
The researchers credited the weight gain to a domino effect that began with the disruption of circadian rhythms (the biological clock that indicates what your body needs and when it needs it every 24 hours). Knocking these rhythms out of whack caused an imbalance of leptin—a satiety-regulating hormone that's heavily influenced by the amount you sleep.
In 2011, Northwestern published another study that further supported the results of the first. This one tracked 52 human subjects over a week. The results indicated that "caloric intake after 8:00 PM may increase the risk of obesity, independent of sleep timing and duration."



Man in front of refrigerator(2) While neither of these studies is conclusive (one wasn't on human subjects, and the other worked with a limited sample size), they're both compelling.
That said, there are a couple times when eating before bed is okay. If you're trying to build muscle, casein protein (found in dairy but available in pure, powdered form) before bed might be worth trying. According to a study in the August 2012 issue of the Journal of Medicine & Science in Sports & Exercise, men who strength-trained for an hour, consumed 40 grams of casein, and then hit the sack experienced a 22% rise in amino acid circulation for the full 7.5 hours of sleep. In other words, the protocol gave their muscles better access to the building blocks they need to recover and grow.




(3)Also, consider those hectic days when you just haven't had time to eat during the day. (Not ideal, but we don't live in an ideal world.) Add to this the hard workout you did. In these situations, your priority should probably be to replenish lost nutrients such as electrolytes and make sure your body has all the protein (among other things) it needs for recovery. You don't need a four-course dinner, but a light, balanced meal would be to your benefit.
Finally, there's the psychological factor to consider. Last night, my 8-year-old said she couldn't sleep because she was hungry. I chopped her up an apple. We chatted as she ate half of it. Then, she shuffled off to bed and slept just fine, circadian rhythms be darned. We all have an inner 8-year-old, so sometimes, you're going to find it easier to sleep with a little somethin'-somethin' in your tummy. I wouldn't suggest institutionalizing the nighttime snack, but if you need the occasional piece of fruit or air-popped popcorn to detangle your nerves and send you off to dreamland, it's not the end of the world.
In general, though, here's what I recommend: If you're trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule of the second study or, if that's just not going to work with your schedule, then avoid eating within 3 hours of going to bed. Or, if you're trying to build mass, supplement with casein before bedtime.

"What should I eat if I work out first thing in the morning? I eat several small meals throughout the day, but when I work out first thing in the AM, it has been hours since my last meal."

You're not alone. I got a lot of similar questions. I can't believe I forgot to cover it. Morning eating is tricky because your body can store glycogen overnight so you may not need to eat anything at all—just drink water. However, when your diet is lean and you're training hard (a very common scenario for Beachbody-ers) you can use up all of your glycogen for the previous day's recovery, leaving your tank empty when you wake up. Here is our standard recommendation for this situation.
Try eating a banana (or half, depending on your size) or a half serving of Results and Recovery Formula® in the morning just before your workout. If you feel better during your workout, especially near the end, you've figured out that you're running out of glycogen. If this is the case you can do one of two things: keep eating the banana or something similar (about 100 calories of mostly carbs) or add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing.
When your workout is over, you've burned through your glycogen and want to replenish it, which means either Results and Recovery Formula for breakfast or a meal that's mainly carbs with a little protein, like fruit with yogurt or cereal with milk.

For more tips and daily motivation message me or request to join my next online support group below with this application.
~ Sara Stakeley



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Monday, February 17, 2014

I got the 21 Day Fix and I can't wait to see the results my Challengers and myself get with this AWESOME program!!

The 21 day fix is here and I actually have my copy in my hand!!!!!  I felt like it was Christmas morning when I received my package!  I truly am beyond excited and stoked about this program.  I am absolutely loving P90X3 and I am getting great results but I am very curious about the portion sizes.  As a clean eater I really feel like I am eating the right types of foods but I always tend to over do it with the healthy foods!  So this is going to really help me to keep everything in check!  Also, the timing couldn't be more perfect because I have my Sisters wedding coming in May!!!

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So I decided to put my P90X3 journey on a 21 day hold and commit to the next 21 days of this program and then I will come back and finish the last 30 days of X3 with my nutrition completely dialed in and ready to rock!

I spent Last week reading through the nutrition guide and understanding the plan.
Your container allowance per day is calculated based on your weight and the average of 400 calories burned per fix workout.  Then you are given a range you need to stay in!

For my calorie range! I get 5 green (veggies) 3 purple (fruits), 5 Red (protein) 4 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 5 spoons (nut butters, olive oil).  

Then, each container is broken down in the manual with a list of foods that you can eat.  I love it because I can easily pick from each list and create a meal plan for the week.  I love that the foods are listed in order of importance. So the higher on the list the foods are the more nutritionally sound they are! Of course you should have a variety of foods from the lists to give you variety of nutrients for your body. Found my containers in the recycling bin!!
Hubby got this picture with a don't do that text!! 

SaraStakeley.com


I have not been eating out of the containers, but I measure and pour onto my plate.  Surprisingly each time I do that I am amazed with how much food I am still eating.


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You do get the option to drink milk, soy milk, almond milk, coconut water, coconut milk and fruit juices but you have to sub out a yellow container and you are only allowed them 3x per week!  So it does make you re think your drink as well.  I tend to forgo the almond milk in my shake so that I can have the carb later in the day to keep my energy level up!  Also you can have a glass of wine but you give up a yellow container which is a carb for the day!  In my case, I would rather eat food than drink wine!  I get grumpy without food! But this is a great way to save a container for a weekend treat!!

How does Shakeology fit into this??  It is counted as a Red container which is a protein!  :)
 BONUS easy quick meal for me!

There are also treats allowed as well. They give you a list of treat ideas that replace a yellow container.

Recipes!  There are a list of seasoning mixes that you can whip up to prepare your food with!  There are container recipes for your veggies, protein and starchy carbs as well.  I love the recipes for your shakeology and the home made dressing recipes!!!

There is an awesome restaurant guide as well.  I like that they give you a list of restaurant foods and what containers that they will check off.  For example cheese and veggie pizza (1/4 of  12inch slice) is 2 yellow, 1 orange and 1 green!  In my opinion that would not be worth it to me!  I'm all about getting the most out of the foods that I eat!!!!  The one I would go with is lean meat tacos (soft corn) with cheese, lettuce, and salsa (2 tacos) is 1 yellow, 1 red, 1 green and 1 blue!
Now that is worth it and filling!

So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily we have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check of what you have! This really gives you a visual to follow.

For me, I am the meal planner so I made myself a color coded spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don't forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!
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Here is a example of a night out meal of Lasagna!!

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So day 1 was not bad at all I even had to add more egg to my usual egg breakfast to fill the red cup!!! I was not STARVING!!
Day 1 was not bad at all, but I definitely realized that I over eat in my protein.  Like I said at the beginning this is GOOD for me!  This way I really am fine tuning my portion control!!!

So I am on Day 4 and I can proudly say I have not CHEATED once!!!  The Valentine's Day sweets where calling me name, but I resisted! Drinking a large glass of water as we speak!

The workouts I tried where amazing!!!!  Oh it was glorious!  You can absolutely modify the workout if you are a beginner for sure! I love that the modifier is a little older and not a skinny Minnie if ya know what I mean!!  Perfect for everyone at any level of fitness!

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Day 2 was Upper FIX
I pushed myself with the weights which ranged from 8 lbs to 15 lbs depending on the exercise.
Plus I got some killer new workout clothes to sport during my workout!  It made the muscle soreness from day 1 not so bad!


Day 3 is Lower FIX!  Oh my heavens I think that I just did some serious damage to my lower half.  I mean in a good way of course!  I am beyond sore from that workout but it was perfect!!! Who doesn't want to lean out their butt and thighs!!!

Day 4 is Pilates which I did this morning and it worked my core, my butt hips and thighs, did lots of planks and sit ups!!!!  Loved the workout and it was a great stretch and change from the pounding of my joints!

Day 5 Cardio FIX that is day 5 workout.  Its is time to fire it up and do a little sweating.

Day 6 is the dirty 30 workout.  4 rounds, 8 exercises and 39 minutes to get in get out and get on with your day!  I tried this one the first day I got this program!!Loved it!!!

Day 7 is the yoga fix- This workout will help with balance, flexibility, and strength, while also increasing circulation and speeding the healing of your muscles.

What do you need for this workout?  light and heavy set of dumbbells or resistance bands.
A yoga mat is also recommended.
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It's game on!!!!  You can follow my results over the next 21 days!!!  We ready to rock it!
We are set to start our prep week in a closed online group for support with this program!! Once everyone is set and ready it is game on!! FIX TIME!!

 Do you want in on my 21 Day Fix accountability and Support?!?!  Complete the application below to be considered for my next accountability and support group!  Brian and I will keep you on track to reaching your own 21 day success!!!!  The start of a new you, a healthier lifestyle and the body you have always wanted..... THE HEALTHY WAY!!


Click here to save $70 on your order with the February Special!!






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Friday, February 14, 2014

Fish Tacos (clean eating) Save for Lent!!

Getting my recipe page ready and set for lent!! I plan to stay far away from the Friday night Fish Fry!! And this keeps me focused that spring is right around the corner from the cold and snow we are having here in PA !! Whatever it takes !! BURRR!!!

www.saraestakeley.blogspot.com
Easy Fish Taco's

(Makes 4 small tacos)
Recipe edited from the Gracious Pantry

Ingredients:

  • 8 ounces raw fish (trout, salmon, tilapia, halibut, cod or shrimp)
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 4 small, whole grain tortillas
  • 1/2 cup grated cucumber
  • 1/2 cup grated carrots
  • 1  cup chopped napa cabbage
  • 1/2 cup chopped cilantro, fresh ( more if you love it like I do!! )
  • 1 cup non-fat greek yogurt
  • 2 tablespoon lime juice
  • Chili powder to taste
  • 4 clean tortillas

Directions:

  1. Rub 1 large fish fillet with cumin and chili powder.
  2. Cook in pan sprayed with olive oil.
  3. While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside.
  4. Break fish into small pieces and divide into 4 small whole grain tortillas.
  5. Make the sauce by mixing the yogurt with the lime juice and chili powder.
  6. Top each taco with yogurt sauce.
  7. Sprinkle on the cucumber, cabbage and carrots. Top off with the cilantro
If you struggle with what to eat and when?? Message me for help I support and motivate people online daily with meal plans and ideas to change your health with food :)
~Sara Stakeley


Wednesday, February 12, 2014

How to Date When You're trying to lose weight!!




Man and Woman Feeding Each Other

From the clothes you wear to the activities you suggest to how well you tip—every move you make on the first few dates is under a microscope. And when it comes to dining, what you order or prepare is equally as important as chewing it with your mouth closed.


You don't want to get a house salad and water as an entrée and come off looking like a weight-obsessed wet blanket. But you also don't want to get a beer-battered pork hoof that'll taste great but destroy your diet and make you look like a slob. To help keep you on point while eating on a date, use these simple tips . . .


Hot Dog on a Bun with Salad and Condiments


Rethink your use of condiments.
Remember all that uplifting talk about heart disease and high blood pressure stemming from high-sodium diets? Well, here's more good news: According to the Center for Disease Control and Prevention, 90% of Americans consume too much sodium. Help keep that in check by cutting back on condiments like salt, ketchup, pickles, relish, and sauerkraut, and sauces like soy, steak, teriyaki, and honey mustard. Herbs, spices, or lemon juice are healthier alternatives.
  1. Find out how the dish is prepared.
    If the meal is buttered, braised, creamed, or pan-fried, it's most likely packed with too much sodium, saturated fat, or oxidized fat. High-sodium diets can lead to not-so-wonderful things like heart disease and hypertension (the egghead term for high blood pressure). You're better off with things that are baked, broiled, grilled, roasted, steamed, or poached.
  2. Plan ahead.
    Most restaurants post their menus online. So take a five-minute break from LOLing at cat videos and scope out what healthy dishes are offered before committing to a place.
  3. Choose a restaurant chain.
    The Food and Drug Administration requires chain restaurants to list the calorie counts on their menus. In theory, seeing that the provolone-stuffed lard ball you were eyeing carries 45,000,000 calories will hopefully prevent you from ordering it. Thing is, if you pick a chain, choose wisely. Olive Garden® and Long John Silver's®, for example, probably won't make the type of first impression you're after, matey.
  4. If you can't, reserve a table somewhere local.
    Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. Another upside? You look like a champ for supporting your community. There is one caveat to dining locally, however—there are no corporate overlords to ensure servers will be wearing a minimum of 15 pieces of flair.
  5. Order appetizers as entrées.
    The more food you order, the more food you're likely to eat. Appetizers offer smaller portions and can be healthy when they're veggie-, seafood-, or chicken-based. For your starter, get a salad with fat-free dressing (or olive oil and lemon) on the side (without croutons, bacon, or cheese), and let the waiter know you'd like the appetizers to arrive as the main course. Or you can suggest sharing a bunch of small plates. That keeps portion sizes manageable and is a quick way to establish intimacy. Win-win.
Steamed and Chopped Vegetables


6.Swap out your sides.
Onion rings, French fries, mashed potatoes, and pasta are all delicious . . . but they're hardly nutritious. Avoid consuming the excess calories, fat, and salt by swapping them for steamed veggies. If the restaurant offers no substitutions—jerks!—ask your server to leave the unhealthy stuff off of your plate and order the vegetables separately.


1.Skip the beer.
A typical beer has about 150 calories. And when you gas them like it's "Rush Week," your body will end up burning the alcohol instead of fat. Gin or vodka, straight up or on the rocks, or red wine would be better options—if you can drink in moderation. Too much booze can hinder muscle growth, lower testosterone, and cause you to come clean about the time you cried at the end of Alex Cross. Info like that should be revealed no earlier than date number 17.


2.Cook at home.
Offering to cook not only puts you in control of what goes on the plate and how it's prepared, but it tells your date that you're willing to put forth an effort to please them. Plus, it's the perfect way to get the person into your apartment, which makes hooking up that much easier . . . so long as you remember to clean your bathroom and remove the fungus cream from your medicine cabinet

Monday, February 10, 2014

Blow your Doctor's away!!! A success story after 4 months with Shakeology, Clean Eating and my Support in the Challenge group!! Beat PCOS!!


PCOS Transformation


Moments like this make what I do each and everyday worth it!! I love that I have been able to have success and in return I can make a income and change the lives of others as a coach with Beachbody!! Rebekah came to me on referral from our Chiropractor. I never met Rebekah face to face but we first met online through email and then spoke on the phone.  I try to speak from my heart and I listened to her and what was going on in her health, I know weight loss is very personal. We found that we both had a history of problems with PCOS and I felt this was meant to be that she reached out to me. I thought  "I can really help this women". Well after our conversation leery from trying everything like I was when I started, she decided to give my help a try and trust me with her hard earned money with the hope that this was the answer. I am so thankful she did!! Over the last couple of months we have "met" daily online in my private group with others excited to learn more about health and fitness. Rebekah took everything I taught and had success!! I finally got to meet Rebekah at our local Super Saturday for coaches and Rebekah is now helping others while she continues to help herself as a coach!! 



That is how it works pay it forward... I help you, and you want help others! Her goal her first month as a Beachbody coach was to cover her cost of replacing a meal with Shakeology and when you read her story below you will see why this was so important to her!! Well she did that with my help and support in a little different way this time as a coach in my new coach training. She actually covered her cost and is on track with success to win a free ticket to our Beachbody Summit in Vegas this June where we will get to spend days together!! Learning, celebrating, and growing together in this business!!



Here is Rebekah's Success Story!!


***BLOOD WORK RESULTS*** I can not be more excited to share these results. Again, many of you have been following my weight loss journey and although I am so excited about my outward changes, it is my inward health that really brought me t...o this point. 5 yrs ago I was DX with PCOS (Polycystic Ovarian Syndrome). My symptoms at the time were: excessive weight gain, hair loss, no energy, irregular menstrual cycles, digestive issues, and constant abdominal pain. I had a colonoscopy and cervical biopsy before the age of 30. Sonograms on my cervix and thyroid, trying to figure out what was causing all these issues.


PCOS, Weight loss naturally


So what is PCOS? In simple terms a hormone imbalance (to an extreme). There are several different degrees and can present different symptoms to different women. However, it can also include fertility difficulty, excessive facial/arm hair growth, severe acne, and actual cysts on the ovaries. All of this creates insulin resistance. Although the pancreas is producing insulin the body is not able to absorb it properly, so then medications are used to balance the process.



In my case, I was placed on 3 medications Metformin (oral synthetic insulin) and Synthroid (Thyroid medication), and Birth Control. In June 2013, I had an elevation in my blood pressure that sent me to the ER on a Sunday morning when my resting BP was 150/104 with a pulse of 110. It was determined that I was having a side effect from the birth control, causing the elevated BP. At this time my PCP wanted to add BP meds to counter act the birth control. This is were I drew the line. I was not adding another med to counter act a side effect of a different medicine. In September 2013, many of my symptoms of PCOS had returned since going off the birth control, I was 203 lbs, and at a complete lose of what to do. I was not even 35 yrs old, had 4 children that need me at my BEST and I was NOT there!

Then Shakeology/Beachbody and clean eating entered my life!

After losing my first 10lbs and the ok by my Endocrinologist, I went off both of these medications in December 2013. Today I am down 25+lbs and received the results of my blood work without the meds my body had been depending on for over 5 yrs to function correctly for my insulin and thyroid function.

DRUM PLEASE….
ALL Thyroid function is in PERFECT range! B12 is at 715 (My dr was amazed, she is happy with 300-400 in women), Iron PERFECT, Creatinine (kidney function) PERFECT, Protein levels PERFECT, Vitamin D level 51 (Again amazed dr, because she NEVER sees it this high, especially in the winter months). My fasting Glucose (sugar) was slightly elevated, but the Dr. is confident that this will come down as I continue to eat clean and lose weight!

Although I give a lot of credit to Shakeology and lifestyle changes, I also give ALL credit to my HEALER Jesus Christ! He has given me the strength and ability to make these changes in my body. I was at one point on 6 different medications and today I am at 2, and I am believing in faith that one day (in the near future) I will be medication FREE!!



Focus T25 at home with kids



I am so proud of Rebekah and her life has changed in so many ways over the past few months!! She is a better mother, wife, and friend. She has changed her health, her energy and her kids are watching!! They love to workout with her at home doing Focus T25.


If you would like more help and want to BLOW your Doctors away like Rebekah and I message me for more one on one help. I would love to meet you and you never know you might be the next success story!!!
~Sara Stakeley

Sunday, February 9, 2014

Banana Walnut Protein Pancakes!! ~ Eat Clean



What? You can eat pancakes that are clean? Yep! You got it!  A pancake recipe that is "to die for"! Brian and I have already had these twice and I just have to say, iHop has nothin' on me with this recipe!

Banana Walnut Protein Pancakes


Banana Protein Pancakes
Banana Walnut Protein Pancakes






Ingredients:
3 small bananas
1/2 c chopped walnuts
6 egg whites
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1 c rolled oats
1 tbsp ground flax
1 tbsp wheat germ
2 tsp ground cinnamon
1/2 tsp sea salt
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1 tsp pure vanilla extract
2 tsp maple syrup (not Aunt Jemima  - the REAL stuff!)
1/2 c plain low-fat Greek yogurt

Directions:
1. In a shallow bowl, mash bananas until smooth. Add walnuts; set aside.
2. Beat egg whites until stiff. Set aside.
3. In a large prep bowl, combine dry ingredients.
4. In another bowl, combine the mashed bananas, walnuts and egg whites with wet ingredients. Add the dry ingredients to the wet ingredients and mix gently to combine.
5. Heat a skillet on medium-high heat with a light coat of cooking oil (coconut). Pour about 1/4 c of batter for each pancake (yes, those are large pancakes!). Cook on one side until bubbles appear on top, then flip to cook the other side, about 2 minutes per side. Repeat until all batter has been used. Serve.

Tip: You will be cleaning bowls 'till the cows come home! Yes, it's a little labor intensive, but I promise the reward is well worth it!


Makes 8 servings