Shakeology 3 Day Cleanse

Sometimes we get off track and need a little jump start to get us back on !! For many of us this happens after Holiday, Parties, Weekends. We tend to give in to temptations.

It happens to all of us. No one is perfect.

I have personally done this multiple times !! Each time getting great results.. I have lost from 5 - 8 lbs each time..

What is the SHAKEOLOGY  3 Day Cleanse?? 

The Shakeology 3 Day Cleanse is not like traditional cleanses, restricting food intake to strictly liquids and limiting calories to unhealthy levels. Instead, the Shakeology 3 Day Cleanse allows between 800 and 1,100 calories per day, and includes vegetables, fruits, lean proteins and the nutrient dense Shakeology meal replacement shake.

The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed. 

These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3lbs to 10lbs in just 3 days!!).

The body builds up an unhealthy level of toxins due to poor diets that include processed foods, preservatives, consumption of alcohol, sugary beverages, unhealthy fats and foods with additives. These toxins not only inhibit weight loss, they also cause fatigue, stress and various negative side effects. While on the 3 Day Cleanse, the body slowly eliminates the many toxins and replaces them with Shakeology’s vitamins, minerals and antioxidants.

The Benefits of the Shakeology 3-Day-Cleanse: 

• Rid your body of fat 
• Detoxify your body 
• Jump start your weight loss and fitness routine 
• Body rejuvenation 

The Shakeology 3-Day Cleanse is a "performance" cleanse. It is designed to be done along with a workout or fitness program. It's best to schedule during your recovery weeks if you are doing an intense program like P90X or INSANITY. It is also a GREAT way to jump-start ANY fitness routine and weight loss by doing the cleanse the week before you begin and getting your body healthy! 

Let's Get Started 

When deciding on the day to start, it is best to ensure that you can fully commit to the program for the next three days. Weekdays work much better for me,  on the weekends unexpected plans come up that may lead to eating out, going out to parties, and yes many times taking part in consuming some alcohol beverages.

When you commit to starting the Shakeology 3 Day Cleanse,  you want to make sure that you have all of the items you need in your pantry and refrigerator. 

TIP:   hide or get rid of the foods you cannot eat so that you are not tempted.

Foods and beverages on your shopping list:

• Water
• Shakeology shake mix
• Green tea
• Salad ingredients (lettuce, tomato, broccoli, celery, bell peppers, spinach, kale and any other leafy green vegetable)
• Low fat dressing or homemade oil and vinegar dressing
• Lean proteins such as fish, white meat chicken or white meat turkey
• Tofu
• Low glycemic fruits (optional and recommended only if participating in a workout program while on the 3 day cleanse)

Foods and beverages to avoid:

• Dairy
• Added sugars
• Breads
• Starches (rice, corn, potatoes, etc)
• Processed or canned foods
• Basically anything except leafy green vegetables, lean protein, low fat dressing, fruit, green tea and water

Frequently Asked Questions:

How many calories per day?
800 - 1,100 per day 

How often can I do the Shakeology Cleanse?
Ideally you should do it once per quarter (every 3 months)
When you start a new workout program
When you feel you need help breaking through a weight-loss plateau

Should I/Can I still do my workout during the Cleanse?
Depends on the individual
You will have less energy, so consider doing it during your 'recovery' week
Don't do it in the middle of P90X or INSANITY

Can I do a 1-day or 2-day Cleanse?
Yes, some people see results in 1 or 2 days!
It is NOT recommended doing the Cleanse for longer than 3 days!

Should I/Can I take other Beachbody supplements during the Cleanse?
Not the Beachbody Results and Recovery drink, it has too much sugar
All other Beachbody supplements are fine but not necessary 

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What does a Cleanse Packet Include?

• 9 Packets of Shakeology (3 Packets a day for 3 Days) - (Chocolate, Vanilla or Strawberry)
• 1 Shaker Cup

How Much Does it Cost?

$45 per 3 day cleanse plus shipping.

Make sure that I am your assigned coach so that I can support you during this time !! MAKE ME YOUR COACH

Email me to get YOUR Cleanse Kit for $45 + Shipping

Mshewell1218@gmail.com

Sea Salt Fudge

Ok seriously - who doesn't like FUDGE !! This one made it on to my Christmas Cookie tray this year!! You know me, I am always looking for some sweet treats that are cleaned up so that I can enjoy them without all the extra junk that I really don't need. Well friends I can tell you that this one is a game changer.. I just may have to keep these on hand in my freezer at all times !! The sweet and salty combination are great when you get those cravings and just need a little something to satisfy the palette!!   This Slow Cooker Clean Eating Sea Salt Fudge is a great alternative. At least with this recipe, you are indulging without all the extra fat and calories!

 Use a high-quality dark chocolate for a special indulgence! Note: Be sure to shake the can of coconut milk for several seconds before opening to ensure the right consistency.


Ingredients

• 2-1/2 c. dark chocolate chips, like Ghiaradelli
• 1/4 c. coconut milk, canned (*I suggest adding just a little more coconut milk over the suggested 1/4 cup!)
• 1/4 c. raw honey
• dash of sea salt
• 1 tsp. pure vanilla extract
• crushed walnuts 

Directions:

1. Generously grease a 2-quart slow cooker with coconut oil or you can use non-stick spray or a liner also, if you are not looking for a “Clean Eating” version of this recipe.
2. Add chocolate, coconut milk, honey and a dash of sea salt to slow cooker; stir to combine. Cover and Crock on LOW 2 hours without stirring. DO NOT LIFT LID!
3. Turn slow cooker off and remove lid. Add vanilla and walnuts if desired, stirring to combine. Cool in uncovered slow cooker, until fudge has reached room temp. (approx. 3-4 hours).
4. After 4 hours, stir fudge for several minutes until the sheen that was on top is all gone. Pour the fudge into a greased 1-quart glass dish. 
5. Cover and refrigerate 4 hours or until firm. Sprinkle fudge with sea salt and walnut (optional)crumbles prior to cutting into small pieces and serving.

Source: onefitfighter.com

Ham and Cheese Egg Casserole

Complete Breakfast all in One !! 

This is on of my favorites for breakfast !! Especially a Holiday like Christmas, Easter etc.. Anything that I can prepare in advance I am a fan of !! Quick and Easy !! 

I talk alot about modifications !! Well I have updated this to be WHOLE30 Compliant !! 
All you need to do is change up a few ingredients and there you have it - A quick and Hearty Breakfast !! 

Servings: 4 

Prep Time : 50 minutes

Ingredients:

2 cups frozen diced potatoes

1 cup cooked lean ham (Replace with Spinach of other WHOLE30 Approved Veggies)

1/2 cups fresh mushrooms

2 green onions

1 1/4 cup  egg substitute (Or a mix of 10 eggs and 2 egg whites for Whole 30)

1/2 cup almond milk

1/2 cup cheddar cheese, shredded (Remove for WHOLE30)

** I sometimes add 1 cup fresh spinach as well.

Directions: 

1. Preheat over to 325

2. Lightly coat  a 9x13 baking dish with cooking spray

3. Layer potatoes evenly on the bottom of the dish; top with ham, mushrooms and green onion

4. In a small mixing bowl beat egg substitute and milk with a fork until well blended.

5. Pour egg mixture over ham and veggies in baking dish and top with cheese. 

6. Bake until eggs are firm and top is lightly browned, approx 40  minutes.

Cut into 4 portions (or more) and enjoy !! 

21 day fix (Red, Yellow, Green , Blue)

Chicken Noodle Soup

EM EM Good !! Good Ol Fashion Chicken Soup

Servings: 8

Prep Time : 30 Minutes

Ingredients: 

• 2 Tbsp olive oil
• 1 onion chopped
• 4 carrots peeled and chopped
• 2 parsnips peeled and chopped
• 4 celery stalks chopped
• 4 bay leaves
• 1/2 tsp ground black pepper
• 12 cups fat free, reduced-sodium chicken broth
• 2 cups water
• 8 portions chicken breast (about 2 lbs) - cut into bite size pieces
• 8 portions wide no yolk noodles (1 lb)
• 1/4 cup fresh parsley
• 2 Tbsp fresh dill, chopped

Directions:

1. Heat olive oil in large pot over medium heat. Add chopped onion and sauté for about 4 minutes

2. Add carrots, parsnips, celery, bay leaves, black pepper, chicken broth and water. Bring to a boil over high heat.

3. Add uncooked chicken pieces to broth and bring back up to a boil.

4. Add noodles and simmer until tender, about 8 minutes. Reduce to low heat. 

5. Remove bay leaves , then stir in parsley and dill

6. Ladle a portion (about 2 cups) of soup into each bowl. 

Serve and Enjoy !! 

Source: Eating for Life

Black Bean Browines

I am soooo excited to share this recipe with you !! I have made quite a few clean Brownie recipes and until today, they were not ones that I would share.. The others weren't bad and while I could eat them, they just didn't make the cut that I would ever make again.. And then came today.. It is that time of year that I bake my Christmas treats. I don't make the masses eat what I eat and I still make them their favorites that may not be clean. YES sometimes I NEED CHOCOLATE !!  I am so happy to report that I have my "Christmas Treat" that I can eat in moderation and not feel guilty  about. If you have a chocolate craving these will hit the spot !! Did I already mention that  these are super good.. I would bet that most folks would not even know the difference!!  I am going to have to make sure that I limit myself. I could eat the whole pan!! 

Ingredients:

• 1 (15.5 oz ) can black beans, rinsed and drained.
• 3 eggs
• 3 tablespoons coconut oil
• 1/4 cup unsweetened cocoa powder
• 3/4 cup organic sugar
• 1 teaspoon vanilla
• 1/2 teaspoon baking powder
• 1 pinch salt
• 1/2 cup chocolate chips- dark chocolate chips

Directions:

Preheat oven to 350 degrees and grease an 8x8 pan.  Place beans in food processor and process until mashed.  Add eggs, vanilla, cocoa powder, baking powder, salt, sugar, and oil.  Process until smooth.  Pour into pan and sprinkle chocolate chips on top.  Bake for 30-35 minutes.

Source: Melaniemitro.com

Protein Pancakes

P A N C A K E S !!

This has probably got to to be my favorite meal for breakfast.. When I started to change my ways to become healthier, at first I was concerned that PANCAKES would not fit in to my plan.. I am happy to announce the YES they are !!

Again if you have been following me --- "IT's ALL ABOUT THE MODIFICATIONS" :) AND these are so much better for you !

Ingredients:
1 cup uncooked whole grain oats
6 egg whites
1 cup low fat cottage cheese
1/2 tsp vanilla
1/2 tsp cinnamon
1/4 cup flaxseed (optional) I like to throw this in alot of my stuff !!
1 TBSP honey or Pure maple syrup

Directions:
Put all ingredients in a blender/food processor. Cook on a griddle or in a pan like normal pancakes

Cook em up and eat !!
Top with PURE Maple syrup or some fresh fruit - Berries always works nice !

Makes 2 servings
*21 Day fix - yellow and red