Clean Eating Starter Group

Time to take control of your fate!

I'm hosting a clean eating information group on FB that starts Monday the 25th. I would love for you to join myself and a couple other coaches for an inside look at how clean eating is easier than you think, & we will have lots of recipes to share:) We are also giving each of our participants a FREE sample meal plan! 

Join us today!

 You can click here to go to KP FITNESS, LLC on FB to message me direct or to follow for upcoming events!!

STRAWBERRY, MINT, LEMON WATER

SO AS YOU ALL KNOW BY NOW I'M A PINTEREST JUNKY...

With that being said I stumbled onto this "detox water recipe" and tweaked it a little to suit my tastes and decided to share it with y'all!

This recipe is simple and super tasty! 

Makes 2 Liters

• 1 lemon, thinly sliced
• 15 strawberries quartered
• 5 mint leaves
• 2 cups of ice
• Water

In a large pitcher, add the lemon and strawberries. Over the pitcher squeeze and slightly twist the mint, do not tear apart you only want to gently release the oils, add the mint leaves to the fruit. Top with ice and water. Let the pitcher sit in the fridge for 1 hour before serving.

When the water is down to 1/4 full in the pitcher, refill with water and place back in the fridge. You can do this several times. Store Strawberry, Mint, and Lemon Water in the fridge up to 24 hours.

If you are interested in learning more about EATING CLEAN or becoming a challenger in my next FB CHALLENGE GROUP please just click the links and fill out the application. Thanks and GOD BLESS! 

                                                                 Kayla C. Phillips

                                                      Independent Beachbody Coach

                                                           www.kpweightloss.com

                                                          kayla@kpweightloss.com

                                                                  (877) 761-3852

HOMESTYLE HUMMUS!

THIS RECIPE IS SO EASY!

This hummus is just so simple, so easy, and so satisfying. I literally can’t stop eating it. Serve with pita bread or chips, veggies, as a sandwich spread, as a sub for deviled eggs or enjoy it straight from the bowl.

My kids love this stuff!!!

EASY HUMMUS

PREP:

5 mins

TOTAL:

5 mins

Creamy, smooth hummus that requires just 8-ingredients, one bowl and 5 minutes to make!

Serves: 5

INGREDIENTS:

• 2 15-ounce cans chickpeas (garbanzo beans), rinsed
• 2 tablespoon of minced garlic (leave it out if you dislike garlic, also smoked garlic is good too) 
• 3 tablespoon Safflower oil (you can also use olive oil)
• 2 tablespoon fresh lemon juice
• 1 teaspoon onion salt
• 1/2 cup water
• 1/2 teaspoon black pepper 
• 2 tablespoon of Cajun seasoning
• 
  

INSTRUCTIONS:

1. Add chickpeas, garlic, safflower oil, lemon juice, Cajun, water, and onion salt to a food processor. Blend until smooth and creamy (if needed, add more water one tablespoon at a time and continue blending until it reaches your desired consistency).
2. Transfer to a bowl. 

NOTES:

For a smoother and creamier texture, remove the skins from the chickpeas by gently pinching them prior to step 1.

NUTRITION INFORMATION:

Serving size: 1/4 cup hummus | Calories: 113 | Fat: 5g | Carbs: 13g | Sodium: 328mg | Fiber: 4g | Protein: 4g

Below is the exact brand of ingredients that I use in my recipe!

If you are interested in learning more about EATING CLEAN or becoming a challenger in my next FB CHALLENGE GROUP please just click the links and fill out the application. Thanks and GOD BLESS! 

                                                                 Kayla C. Phillips

                                                      Independent Beachbody Coach

                                                           www.kpweightloss.com

                                                          kayla@kpweightloss.com

                                                                  (877) 761-3852

DAY 1: 21DAY FIX XTREME

Day 1 of The 21 Day Fix  Xtreme is in the record books!

This morning I weighed in at 136lbs. I have been doing PIYO but I have been cheating on my meal planning for 2weeks now:( I was originally going to finish my PIYO before I started the extreme but I changed my mind after i weighed in this week. I needed a fresh start to get me back to normal, so here I am:) 

Im going to be updating my blog weekly with transformation pics and weigh ins, also, I

will be posting my 21 day fix extreme recipes that I use the most:)

If you have any questions about the program or are interested in purchasing the program please visit my webpage kpweightloss.com or if your interested in becoming a challenger in my next online fitness and accountability group click here :)

DAY 1: 21DFX: 136LBS

SOUR PATCH GRAPES

So it's no surprise... i love candy!

I'm always looking for healthy alternatives to my favorite candies. Pinterest has become my very best friend when it comes to sharing recipes! 

So today, when I was at the Wilco gas station, I probably stood there for five minutes trying to rationalize buying and eating a box of sour patch kids. I tried everything way possible to talk myself into it. "You have earned it, You are 10lbs below what your goal weight was go for it, Your gonna workout when you get home anyway you'll burn it off". 

Fast forward 2hrs. later, I did get my workout in but I'm still craving those little sour beasts! The biggest thing I have learned in this weight loss journey is you CANNOT out work a bad diet. This realization was a hard pill to swallow but I know it to be true! 

THANK THE GOOD LORD ABOVE FOR PINTEREST! 

So now I'm aimlessly plugging in to Pinterest when BAM! I find the coolest recipe in the whole world! It was exactly what I needed so I definitely wanted to share it with everyone! THIS IS GENIUS! 

CANDIED GRAPES

PRINT

INGREDIENTS

• 1 box melon fusion jello
• Grapes

INSTRUCTIONS

1. Remove grapes from stem and rinse with water thoroughly.
2. Strain in a colander.
3. Spread gelatin onto a plate or shallow bowl.
4. Coat grapes in gelatin.
5. Refrigerate for 1 hour to allow gelatin to set.

A FEW SIMPLE WAYS TO START EATING "CLEAN"!

1-Drink half your weight in water ounces each day! For example, I weight 130lbs and I drink a minimum of 65oz. If your not a fan of plain water, add fruit! My fav is cucumbers and lemon!

2-Get ride of fake foods! Rule of thumb here is... If its made in a plant DONT eat it and if it comes from a plant EAT IT! A way to start gradually is replace your refined breads and pasta thats made with white flour with ones made from whole grains.

3-Trick your tastebuds! when your used to using salt, & other additives for your food, it can be hard to adjust to the new subtle flavors of whole foods. So mix the Old with the New. For instance, from brown rice to white rice, mix the two and gradually decrease to amount of whit rice each time you make it until your eating only brown rice:)

4-More fruits and veggies! Add a piece of fruit with breakfast and lunch and add a portion of veggies to lunch and dinner!

5-MEAT and Protein! Start out by simply buying lean meat that was grass fed. Eggs need to be free range or pasture raised.

6-Organic fruits and veggies! 

7-Shopping! Most of the whole natural foods are found on the outside aisles of the store.

8-Lables are bad! Avoid hydrogenated oils, artificial flavors & colors, preservatives, high amounts of fat, sodium and added sugar. 

***IF IT HAS A LABEL-BAD***

***NO LABEL- GOOD***

*Last but not least- COOK AT HOME SO YOU KNOW EXACTLY WHAT YOU ARE PUTTING IN YOUR BODY!

Click HERE if you would like more information on clean eating and fitness motivation!

TACO SOUP

***Ingredients***

1 lb extra lean ground turkey, grass-fed beef, or ground chicken breast

1 onion, chopped

1 pkg ranch dressing mix 

1 pkg taco seasoning mix 

1 can (16 oz) pinto beans, drained

1 can (16 oz) kidney beans, drained

1 can (16 oz) whole kernel corn

1 can (8 oz) rotel-style tomatoes

1 can (8 oz) diced tomatoes

***Directions***

1. Brown meat & onions, drain

2. Mix ranch & taco seasonings into meat

3. Add the rest of the ingredients into mixture (you may also need to add a little bit of water)

4. Simmer for at least 1 hour (we let ours simmer in the crock pot but you could also cook in a large pan)

*** We usually double this recipe so we have leftovers for lunch during the week***

QUINOA AND ROASTED VEGGIE SALAD

Ever tried quinoa? (pronounced: KEEN-waaaah)

If not, you’re missing out. This highly nutritious side dish provides a complete source of protein, and is loaded with

magnesium as well as all 9 essential amino acids.

***Salad recipe***

• Prepare 1⁄4 cup of quinoa according to package directions. (This is about 1 cup of cooked quinoa).

• Roast whatever vegetables you have on hand. Typical choices are broccoli, cauliflower, zucchini, onions, carrots, and asparagus. Just chop them into similar-sized pieces, drizzle with olive oil and a little salt, spread in a single layer on a cookie sheet, and roast in a 400-degree oven for 20 to 30 minutes, stirring once or twice.

• Chop a handful of flat-leaf parsley (about 1⁄4 cup).

• Drizzle with dressing: Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice.

OH SO YUMMY CHICKEN BAKE

This is one of my favorite finds on pinterest!

***Ingredients***

-Skinless chicken breasts chopped into 2 inch cubes

-1/2 cup chicken broth

-1 lb red potatoes chopped into 2 inch cubes

-1/2 bunch asparagus, trimmed and cut into 1 inch pieces.

-Red and yellow peppers sliced into 1 inch pieces.

-1 onion sliced

-1/3 cup fresh basil

-4 garlic cloves sliced thin

-1.5 tbsp olive oil

-1 tsp fresh chopped rosemary

-Ground pepper to taste

***Directions***

Preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth and olive oil. Sprinkle with rosemary add pepper if desired. Bake for approximately 45 minutes, turning occasionally, until tender! ENJOY!

***Clean Eating Roasted Shrimp and Green Beans***

YIELD: 4 SERVINGS PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES TOTAL TIME: 20 MINUTES

***Ingredients***

For the beans:

1 lb. green beans trimmed and cut into bite-sized pieces

1 tbsp extra virgin olive oil

1/2 tsp ground coriander

1/2 tsp ground cumin

1/4 tsp kosher salt

1/2 tsp fresh ground black pepper

1/8 tsp Cayenne pepper

For the shrimp:

1 lb. medium-large raw shrimp (thawed if frozen), peeled

1 tbsp olive oil (plus a little extra to brush on roasting pan)

zest from one lemon (save the lemon and cut into fourths)

1/4 tsp. kosher salt

1/2 tsp. fresh ground black pepper

***Directions***

Preheat oven to 425.

Once the shrimp has been peeled and cleaned, rinse it under cold water. Be sure to pat the shrimp really dry (if the shrimp is not dry it will steam rather than roast!).

Place the trimmed and cut beans in a bowl and toss with extra virgin olive oil, ground coriander, ground cumin, salt, freshly ground black pepper, and Cayenne pepper.

Place shrimp in another bowl with the extra virgin olive oil, lemon zest, salt, and fresh ground black pepper.

Brush roasting pan with olive oil or use a non-stick spray, then arrange beans on pan in a single layer (as much as possible). Roast beans 10 minutes. After 10 minutes, toss the beans and arrange shrimp on top and roast 8-10 minutes more or until shrimp are just done.

Squeeze the four lemon quarters over the shrimp and beans and serve immediately.

Makes 2-4 servings.

TACO LETTUCE WRAP

***INGREDIENTS YOU NEED***

1 Pound Lean Ground Beef
1 Package Taco Seasoning
3/4 Cup Water
Shredded Cheese
Tomato’s
Sour Cream
Salsa
Lettuce

***INSTRUCTIONS***

Step 1 – In a pan, brown the ground beef until browned

Step 2 – Add the Taco Seasoning and water to the ground beef and simmer for five minutes

Step 3 – Using the Lettuce like a boat to make a wrap add a half cup of taco meat and then add your choice of fixings like tomato’s, cheese, sour cream, etc. Enjoy!

These are so easy to make, you could even make the taco meat and keep it warm in the slow cooker until you’re ready for supper.

PLAN AHEAD!

     EVERYONE ALWAYS ASK ME HOW I AVOID JUNK FOOD, TRUTH IS I WOULDN'T IF I DIDN'T PLAN AHEAD. I'M A STRESS EATER AND I LOVE ALL CARBS AND I ALWAYS CRAVE IT AT THE WORST TIME OF DAY! BEDTIME!
   
   
    SO HERE IS WHAT I DO...
SUNDAYS I PLAN MY MEALS FOR THE WEEK AND GO GET MY GROCERIES ACCORDINGLY. IF I GO WITHOUT MY LIST, I BLOW IT, SO I PLAN AHEAD.

     PISTACHIOS, ALMONDS, FRUIT, LEAN MEAT, GRANOLA, GREEK YOGURT, COTTAGE CHEESE, SILK ALMOND MILK, ETC. THIS IS A FEW FOR EXAMPLE.

      WHEN I KNOW I'M GOING TO BE TRAVELING THAT WEEK I MAKE SURE THAT MY SNACKS ARE PACKED WITH PROTEIN AND HEALTHY FATS BUT MOST IMPORTANTLY I MAKE SURE ITS PORTABLE AND EASY TO GRAB AND GO.

    A FEW OF MY FAVORITE SNACKS ARE...

*WHOLE WHEAT BAGEL, TOASTED, WITH CREAM CHEESE TOPPED WITH TOMATOES SALT AND PEPPER! ITS SUPER EASY AND FAST TO MAKE, JUST PUT IT IN A SANDWICH BAG AND RUN!

     *1 LARGE BANANA AND BABY BELLE CHEESES! THIS USED TO BE MY FAVORITE QUICK AND EASY BUT SADLY I'M NOT ALLOWED TO HAVE ALOT OF POTASSIUM BECAUSE OF A MEDICINE THAT I'M CURRENTLY TAKING SO I SWITCHED THE BANANA FOR AN APPLE OR CANTALOUPE... I'M STILL TWEAKING THIS ONE...

     *THE GRAPES AND CHEESE KABOBS! THE EASIEST OF ALL THE QUICK SNACKS AND IF YOU HAVE KIDS IN THE CAR... ITS NOT MESSY! THIS ONE IS SUPER FILLING AND WILL GIVE YOU THAT SWEET & SAVORY TASTE. I LOVE IT BECAUSE WHEN MY MID AFTERNOON CRASH HITS (USUALLY IN THE CAR LINE OR WHILE WAITING FOR ALEX TO GET OUTTA CHEER) I JUST WANT SWEETS AND SALT! THIS TAKES CARE OF THAT AND BEST OF ALL...I DON'T MIND THE KIDS SNACKING ON THIS BEFORE DINNER!

     * LAST BUT NOT LEAST,  CELERY BOATS! NOT MY FAVORITE BUT IT HELPS ME MAINTAIN AND I CAN  MAKE IT TOLERABLE. LOL. WHEN I HAVE SPLURGED AND FEEL BLOATED, CRAPPY, AND STILL HUNGRY I EAT THESE. IF I NEED ENERGY I USE ALMOND BUTTER & DRIED CRANBERRIES. IF I NEED FILLER I USE SUNFLOWER BUTTER AND GOLDEN RAISINS. HOWEVER FOR TASTE ONLY I LOVE PEANUT BUTTER,ALMONDS AND A"FEW WHITE CHOCOLATE CHIPS". I KNOW... WEIRD RIGHT?!

    I HATE "REGRET"! AND I REFUSE TO "REGRET" A FOOD CHOICE! ITS POINTLESS, & ITS EMPTY. I DO STILL STRUGGLE WITH THIS BUT I WILL KEEP PLANING AHEAD AND PUSHING FORWARD!

Click HERE for more information on clean eating and fitness!