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Here is a super clean, easy, make you feel skinny kind of dinner! You can use Bison, grass fed beef or shredded lean pork.
Ingredients
1 lb bison
1 onion
1 tbsp coconut oil
Romaine leaves
1 shredded carrot
2 chopped mushrooms
1 chopped avocado
Sauerkraut (if desired)
Garlic powder
Onion powder
Salt & pepper
Sauté onion in pan with coconut oil for 2-3 minutes. Add meat & cook throughly. Season with above seasonings. Wash romaine leaves & keep whole. Prep toppings by shredding carrot, chopping avo & mushrooms.
Make your lettuce wrap & top with sauerkraut. Enjoy!!
Serves 3-4
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The Best Baked Chicken Recipe!!
Glazed Brussels Sprouts
10-15 Brussels Sprouts
1/2 large red onion
1 tsp unrefined coconut oil
Salt/Pepper
Dash of balsamic vinegar
Cut Brussels sprouts in half or quarters & sauté with chopped onion in coconut oil for 5-8 minutes. Season with salt/pepper & a dash of balsamic vinegar (1 tbsps or so). Simmer & stir occasionally to coat & flavor them. Serve hot.
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Take a close look at what you are putting in your mouth. Is it REAL, UNPROCESSED, FRESH food?? I challenge you to write down everything that goes into your mouth for 7 whole days & email it to me. I would LOVE to help you analyze & clean up your diet to assure you have the most energy & are living your best life possible! My email is: amy@shapeitup.com
TAKE THE CHALLENGE!!!!
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3-4 Mile Run
Jump Rope x 100 jumps – Buy one HERE
Seated Torso Rotations w/ Weighted Object x 30 (sit butt on floor, feet up, tap ground side to side with medicine ball, dumbbell or weighted object)
Burpee’s with Tricep Push-up (ELBOWS IN) x 15
Tricep Chair Dips x 15
Wall Sit (hands above head, squeeze gluts, push out of heels) x 1 minute
Repeat 2-3 times
Down Dog
DONE!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Make a huge salad at dinner so you have leftovers for a few lunches. The next day throw on a protein source (fish, chicken, lean beef, pork or turkey) & chunk up a small sweet potato or butternut squash. Easy, quick & clean lunch!
Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Here is a healthy example of lunch on the go. Do you pack your lunch daily?
This is a hodge podge of lettuce, grated carrot, chopped celery, 1/4 sweet potato, 1/4 avocado, 2 sliced strawberries & 4-6 ounces of Cod mixed up with whole grain mustard. This creates a balanced, tasty, easy lunch. TRY IT!
Tips:
*GLASS CONTAINERS – no bpa, keeps food fresh, washes easily, Costco $30
*Ice in a zip lock – keeps your lunch cold & fresh
*Cook an extra piece of cod when you are making your dinner
*Cook 3-4 extra sweet potatoes so you can chunk them up cold onto your salads
*Have the salad already made (no dressing)
I made this in 5 minutes. It is TOTALLY doable if you are PREPARED!!! There are ZERO excuses for last minute fattening lunch choices. EAT CLEAN = HOT BODY!!!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods
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 Wake Up Early
Drive to a Dirt Trail – Shell, Bishops, Madonna, Cal Poly etc…
MOVE!!!
*Easy Run / Hike 12-15 minutes
*Run / Hike “Fast” 30 seconds
*Run / Hike “Easy” 1 minute
*Repeat Intervals “Fast” 30 seconds “Easy” 1 minute - 10 times
*Finish the Workout with 10 Minute Easy Jog / Hike
Post Cardio:
Push-ups x 10
Jump Lunges x 20
*Repeat 3 times
YOGA – 5 minutes
Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Another super quick recipe that can help satisfy any “sweet” cravings you might have. And if you can’t do nuts, you can substitute sunflower seed butter for the almond butter.
Ingredients
- 1/3 cup coconut oil, softened
- 1/4 cup almond butter*
- 2 TBSP coconut flakes
- 2 tsp honey
- Sea salt
- 2 tbsps toasted carob powder
Process
- Mix all ingredients in a bowl.
- Spread on a parchment paper lined cookie sheet.
- Sprinkle with sea salt.
- Place in freezer for about 1 hour
- ENJOY!
Notes You will be able to make a thicker bark if the almond butter is cold. If warm, it will spread very easily.
*If you can’t do nuts, replace the almond butter with sunflower seed butter.
*The above photo is NOT my bark. They used dark chocolate shredded on top & I mixed the carob powder into mine. Try both!
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Coconut Oil is:
Anti-bacterial
Anti-carcinogenic
Anti-fungal
Anti-inflammatory
Anti-microbial/Infection Fighting
An Antioxidant
Anti-parasitic
Anti-protozoa
Anti-retroviral
Anti-viral
Infection fighting
Known to improve nutrient absorption
Click HERE to read all 160 Uses for Coconut Oil
To name a few:
Chapstick
Massage Oil
Improved Digestion
Breastfeeding
Lung Function
Weight Loss
Adrenal Fatigue
Allergies
Energy Boost
Cholesterol
Depression
Cystic Fibrosis
Constipation
Edema
Cancer
Candida
Underactive Thyroid Gland
Just to name a few…
So EAT YOUR COCONUT OIL!!!!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods
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