21dayfix, clean eating, workout

Day 1 of my 21 Day Fix EXTREME!

Hey guys! I wanted to share my food, thoughts and reasons why I am doing the 21 Day Fix Extreme! ❤

As most of you know I have been into health and wellness for years now. I am a Clean Eating supporter and advocate, I love anything GREEN and I love a good sweaty workout! My passions turned into a business as I started one-on-one coaching and helping others at a higher level – I have been truly blessed!

But… even the best still slip up and need some guidance! I have been enjoying too many sweets, too much salt, not enough greens and have pretty laid back on my fitness. I needed that motivation back in my life! I have been following and participating in some of the BeachBody programs ( I love PiYo!) and listening to some of my clients and followers comment on how well these programs work for them.

So I thought what the heck! What do I have to lose? I have been really getting serious about competing in my first body competition this year and needed a serious jump start! I was reading about the 21 Day Fix Extreme and how dialed in everything is – from the daily workouts to the super lean and clean nutrition plan… I knew I had to have it!

Day 1 has been pretty amazing for me! I am upping my animal protein for the next 21 days and incorporating a lot more fresh veggies and greens in my plan – more than I was before. It is a very effective program with individual containers to help make is SUPER SIMPLE! No counting calories ( I have never done that ) and makes it virtually fool proof! I feel less bloated today than I have in weeks… yay!

This was my meal plan today:

Continue reading “Day 1 of my 21 Day Fix EXTREME!”

clean eating, salad

Are salads healthy for you?

You say you eat “mostly salads” but you are still feeling puffy, not losing weight and possibly gaining weight.

Why?

Just because you have a bed of lettuce does not mean that you can pile on the cheese, croutons, beans, meat, dressing, etc. You would probably be consuming LESS calories and fat if you ordered a plain hamburger with no cheese and extra veggies!

ChilisQuesidillaSalad Image from TakePart’s 15 Worse Salads than a Big Mac

When choosing a “salad” keep it as RAW as possible and SKIP the dressing! A lot of times I will have a small amount of goat cheese or feta and that gives me enough flavor that I will not need dressing. You can also have a small scoop of hummus, too.

I do not measure my raw veggies but I will measure my beans, proteins and anything else that is NOT raw. (1/4 cup for protein/beans)

And remember: just because it is labeled “salad” does not mean that it’s healthy for you!

Now I know not all calories and grams of fat are the same. Healthy fats like avocado, nuts, seeds, flax, etc. can also add up. However these fat’s are essential for your body. One of my favorite salads is my Raw Kale Salad which has a good amount of avocado in it. Calories and fat from whole, raw plant-based foods will ALWAYS be better than cheese, dairy and meat.

dinner5 Raw Kale Salad Spread

Clean Eating and Healthy Salad Dressings

Avocado dressing

  • 1 large ripe avocado
  • 1 garlic clove
  • 1/4 tsp hot pepper flakes
  • 2 Tbsp lime juice
  • 2 tsp olive oil
  • 1/2 cup water 

Place all the ingredients in a blender and process until smooth. Adjust the amount of liquid to obtain nice creamy dressing.

Almond butter ginger dressing

  • 1/2 cup raw almond butter
  • 1/4 cup olive oil
  • 1/4 cup water
  • 1 tsp grated ginger root
  • 1 clove garlic, minced
  • 1 tsp lemon juice
  • Sea salt & black pepper to taste

In a bowl whisk almond butter, olive oil, water and lemon juice until you receive smooth dressing. Adjust liquids if necessary. Add ginger and garlic. Mix well. Add salt to taste.

Herb dressing

  • 1 cup minced medley of fresh herbs: dill, parsley, cilantro, basil
  • 2 green onions, chopped
  • 1 clove garlic, minced
  • 1/4 cup virgin olive oil
  • 1 Tbsp lime juice
  • Sea salt & black pepper taste

In a bowl mix herbs, spring onions and garlic. Add olive oil and balsamic. Mix gently. Add salt and pepper to taste.

Here is a list of salads from restaurants that contain MORE calories than a plate of pasta or hamburger!  http://www.livestrong.com/blog/10-restaurants-salads-deceptively-high-calories/

Pinterest has an amazing selection of Raw Salads – check them out!

Here is a link to some of my favorite RAW summer salads!

spinach Salad Spinach Salads are one of my favorite salads!

Remember to always eat consciously and healthy!

XxOo Tasha

clean eating, dinner, lunch, recipe, recipe roundup, soup, vegan, vegetarian

Recipe Round Up Friday!

Hey clean eaters!

Today I am doing a recipe round up featuring SOUPS! Soup is a healthy way to get in your veggies while adding warmth to your body on a cold winter day or evening.

Making soup is very therapeutic: the chopping, the stirring, the seasoning… I put a lot of love into every pot of soup I make! And my family can tell 🙂 And for those that may be intimidated by making soup, let me tell you that soup is virtually indestructible! Just keep adding veggies and spices until you find the right balance and taste! I will say that soup is what I use when I have veggies that need to be used ASAP – everything in the pot and in a few hours you have dinner! Simple!

Here are some of my favorite soup recipes! Enjoy!

healing soup255

Magical Healing Vegetable Soup – (My most popular soup recipe!)

Lentil Soup II

Vegetable Soup with Adzuki Beans 

Winter Vegetable Soup

chicken noodle soup4

Chicken Noodle Soup with Gluten Free Noodles

Butternut Squash Soup

XxOo Tasha

clean eating, groceries, grocery haul, grocery list

Grocery Haul – 1.10.15

Hey guys! It’s time for me to post another grocery haul post! I shopped exclusively at Trader Joes – this was a pretty big one! I have a lot of recipes to try out this week!

( Please keep in mind that my family does not follow a 100% CLEAN lifestyle. We have snacks, chocolate and I do not restrict. While I follow a heavy plant based diet, not everyone in my family does. We have a well balanced and HAPPY household! )

GH 1.11.15 (2)

When I do these I try to sort food by the type… but this time I just pulled everything out of a bag and snapped a picture!  Sorry if it is a little jumbled – I will post everything together below.

Bag 1: Kashi cereal, bananas, Peanut Butter Dog Treats, dried cranberries, onions and garlic, avocado, butternut squash and veggie chips.

GH 1.11.15 (3)

Bag 2: Cilantro, spring mix, black bean crisps, beets, organic tofu, Smart Dogs (vegan hot dogs), herbs (basil and oregano), chicken tenders, yogurt, peanut butter and coconut sugar.

  GH 1.11.15 (4)

Bag 3: Strawberry Apple Sauce, miso, chicken noodle soup, cilantro hummus, mac n’ cheese, pasta sauce, maple syrup, shredded parm, whole wheat tortillas, brussel sprouts, Joe-Joes, apple cider vinegar, crackers

GH 1.11.15

Bag 4: zucchini, baby spinach, eggplant, blueberries, peppers, red onion, cucumber, sweet potatoes

GH 1.11.15 (5)

Bag 5: unsalted plum tomatoes, goat cheese, string cheese, coconut yogurt, whole wheat waffles, frozen blueberries and strawberries, coconut oil, falafel, baby carrots, cheddar cheese, apple juice boxes

GH 1.11.15 (6)

Bars – We love bars in our family! Organic fruit leather, Z-Bars, Larabars and a new (to me) Luna bar flavor!

GH 1.11.15 (7)

I also picked up a bouquet of flowers – beautiful! I buy myself flowers quite a bit! No shame!

  GH 1.11.15 (8) 

After all of the groceries were put away, I treated myself to a small glass of Cab. Flowers and wine… I treat myself well! 😉

Grocery List Round Up:

Produce
bananas
onions – both yellow and red
garlic
avocado
butternut squash
Cilantro
spring mix 
beets
brussel sprouts
zucchini
baby spinach
eggplant
blueberries
peppers
cucumber
sweet potatoes
baby carots

Protein
organic tofu
Smart Dogs (vegan hot dogs)
chicken tenders
peanut butter

Dairy & Refrigerated Items
yogurt
miso
cilantro hummus
shredded Parm
goat cheese
string cheese
coconut yogurt
cheddar Cheese

Pantry / Snacks
coconut sugar
herbs (basil and oregano)
Chicken Noodle Soup
Mac n’ Cheese
pasta sauce
maple syrup
veggie chips
black bean crisps
Strawberry Apple Sauce
whole wheat tortillas
Joe-Joes
apple cider vinegar
crackers
Kashi cereal
dried cranberries
Coconut oil
unsalted plum tomatoes
apple juice boxes
fruit leather and bars

Frozen Food
waffles
blueberries and strawberries
falafel

Other
Peanut Butter Dog Treats

XxOo Tasha

clean eating, dinner, guest post, recipe, vegetarian

Guest Post – Pretty In Pink Fitness { RECIPE! }

Hey friends!

I have a very special treat for you! Upala from Pretty In Pink Fitness is dropping by to share an amazing recipe! Her stuffed bell pepper recipe is perfect for cold winter nights! I hope you enjoy 😉

——————————————————————————

Stuffed Bell Peppers

guest blogger recipe
I love to take unhealthy recipes of my favorite foods and create my own healthy recipe.  I love loaded baked potatoes but I don’t love the extra calories and processed ingredients.  I have created my version of a healthy baked potato just for you! Send me a message and let me know if you enjoyed the recipe!

Ingredients
4 Bell Peppers
3 large Sweet Potatoes
½ cup Guacamole
Handful of Cilantro
3 chopped Green Peppers
Salt to taste
½ cup chopped Basil Leaves
Salsa to taste

Directions
Preheat oven to 350 degrees
Place slit in sweet potatoes and put in microwave for 15 min
Scoop out inside of sweet potato and place in mixing bowl
Add all of the other ingredients (except bell peppers and salsa) and mix together
Cut off top part of the bell pepper and clean out the inside
Place sweet potato mixture inside the bell peppers
Place the stuffed bell peppers in the oven for about 20- 30 min
Check oven frequently to make sure it doesn’t burn
Take out of oven and add salsa on top
Enjoy!

Biography

upala
Upala is a Texas girl who loves to exercise and eat healthy on a daily basis.  She is an online fitness and nutrition coach who has helped many people with their fitness goals.  She also loves to exercise and create healthy recipes for her family. Her greatest joy is helping people realize and reach their greatest potential in their fitness journey.  You can also find her spending time with her sweet and energetic 9 month old daughter and husband of eight years.

www.instagram.com/pretty_in_pink_fitness
www.prettyinpinkfitness.wordpress.com

 

XxOo Tasha

clean eating, dessert, recipe

Crispy Rice PB Treats

treats1

I think it’s safe to say Rice Crispy Treats were one of my favorite treats as a kid. Unfortunately I never make them as an adult because of all the sugar and chemicals in the ingredients. However, I was able to re-create a treat that is sooooo similar you wont be missing any of the flavor or fun!

There are only 3 simple ingredients for this recipe:

crispy treat 1

Crispy Rice Cereal – I used Natures Path Organic Crispy Brown Rice cereal
Natural PB – no added sugar and preferably fresh ground
Wild, local honey
Pinch of sea salt
* full recipe is below *

In a small sauce pan, heat 1/2 cup PB and 1/2 cup Honey on medium heat until bubbly.

In a separate bowl, mix 4 cups of crispy rice cereal with the PB mixture. Stir stir stir! Add a pinch of sea salt, too.

crispy treat 2

crispy treat 3

After all of the rice cereal and PB honey mixture are well incorporated, pour into a non stick baking pan. I only have a large one so I only used half of the tray.

crispy treat 4

I was feeling CHOCOLATE when I made these so I melted half of a regular bag of semi sweet chocolate chips with a teaspoon of coconut oil. This is totally option but they taste amazing with chocolate!

crispy treat 5

Spread melted chocolate over your crispy treats… lick the spoon, too! This makes it EXTRA fun! 😉

crispy treat 6

I popped the entire tray into the freezer for a few hours so I could easily cut them into squares. I kept them in the freezer after cutting, too. We don’t eat a ton of sweets in out house so this way I knew I had treats for play dates or as a dessert.

crispy treat 9

   

Crispy Rice PB Treats
Makes one 9-inch square pan
Ingredients:
4 cups organic rice cereal
1/2 cup honey
1/2 cup creamy unsalted, no-sugar added peanut butter or almond butter
1/2 teaspoon sea salt
1/2 cup organic dark chocolate, optional
1 teaspoon coconut oil, optional
Directions:
In a small saucepan over medium heat, gently bring the honey to a boil and allow it to boil for one minute. Remove the boiled honey from the heat, then stir in the peanut butter and salt until smooth. Add the rice crispy cereal, a pinch of salt and stir!
Press into a small pan. Melt the dark chocolate and coconut oil in a double boiler. Once melted spread on top of the crispy treats. Pop into the freezer for an hour before cutting.

   crispy treat 7

Have fun making these super simple treats!!

XxOo Tasha

clean eating, grocery haul

PCC Grocery Haul

Hey friends!

I have another fun grocery haul post for you! I have been working with Traina PR and ProYo Frozen Yogurt to help spread the word about an AMAZING protein packed frozen yogurt product (review coming soon!). ProYo is stocked in our local Seattle/North West PCC Natural Foods but unfortunately I don’t shop there often as it is a little far from me. So I figured while I was there I would shop around and pick up some items I needed!

pcc 15

PCC Market is unique to the Northwest – Seattle Area. They are similar to Whole Foods but on a smaller scale. They focus on more local products and showcase small businesses vs. large corporations. Like I mentioned above, I normally do not shop there as it is a little far from me but yesterday reminded me why I love it there! I will probably make it a habit to shop there more often now! 🙂

pcc 1

I forgot my re-usable bags – bummer! But I will make good use of the paper bags 😉

pcc 2

PCC has AMAZING produce! Mostly Organic and as local as possible. I picked up some carrots (these suckers are HUGE!), brussel sprouts, a POM, cilantro, cameo apples, green bananas, lettuce, Japanese sweet potatoes, avocado, red bell pepper, yellow onion and collard greens.

pcc 3

Some “healthy” snacks and dinner options: Larabars, sprouted bread, root chips, sparkling water, plain yogurt, ground turkey and chicken breasts, veggie patties and fresh pasta.

pcc product collage

These are two fun items I picked up that I have never tried before! Chez Marie veggie patties and Rising Moon Organic four cheese tortelloni! I will let you know how they taste! 😉

pcc 6

I picked Jordan up some fun “healthy” food too! Natures Path Amazon Flakes, Earth’s Best Organic Waffles, strawberry honey yogurt, Annies Mac n’ Cheese, Z-Bar fruit snacks, vitamins and some cute finger puppets. 😉

Some other fun finds:

PCC makes their own granola – and while I usually make my own, this was calling name!

pcc 8

Goji Berries for the WIN!

pcc 9

I also picked up a 6 pack of Blue Sky soda. I should have read the ingredients BEFORE buying it as there is caramel color in it. I don’t drink soda normally… but everyone once in a while it just sounds good! I thought this would be OK to have on hand. And these will probably last the entire year, too! lol

pcc 7

I also found a premium dog food, AvoDerm, for our dog that has avocado in it! Great for her coat and skin!

pcc 14       
And of course an new magazine to read – I just love magazines!

pcc 13

 

Did you go grocery shopping this week? If so, did you find and fun finds?

Have a beautiful and healthy day!

XxOo Tasha

breakfast, clean eating, dinner, lunch, workout

Clean Eats + At Home Workout

Hi friends!

Happy Wednesday! How was your day?

Oh man  – do I have some goodies for you!

First – Let’s flex!

flex 2

flex 1

If you have been following me on my FB Page you have noticed that I am doing PiYo. And do I love it! PiYo is a mixture of pilates and yoga and was created by one of my favorite athlete, Chalene Johnson. PiYo is a a high-intensity, low-impact workout for a new kind of STRONG. Chalene Johnson took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you’re burning crazy calories.

And it works! I am getting more defined, stronger and leaner. It has done wonders! I do have a PiYo Challenge group for those that are wanting motivation and a community of supporters. Email me if you want to get started!

piyo mat

Tonight I did a great at home circuit thanks to Peanut Butter Fingers. It was pretty intense!

  • 1 min jumping jacks
  • 30 sec. jump rope
  • 1 min alternating lunges
  • 30 sec. jump rope
  • 1 min mountain climbers
  • 30 sec. jump rope
  • 1 min squat
  • 30 sec. jump rope
  • 1 min. high knees
  • 30 sec. jump rope
  • 1 min pop squats
  • 30 sec. jump rope
  • 1 min burpees
  • 30 sec. jump rope
  • 1 min jumping jacks
  • 30 sec. jump rope
  • 1 min. mountain climbers
  • 30 sec. jump rope
  • 1 min counter top pushups
  • 30 sec. jump rope
  • 60 sec. plank
    Do this circuit 2X!

I was a sweaty mess afterwards! It felt amazing!

EATS

Breakfast:

I had a LaraBar and some raw figs – figs are my favorite!

figs

Lunch:

I am been craving my green smoothies! This one was super smooth and creamy. It was pretty amazing!

 green smoothie
Vanilla protein powder, almond milk, a frozen banana, frozen mangos chunks and peanut butter. YUM!

I also ran to Trader Joes to pick up a few items that we were out of.

 tjs 1 Baby spinach, frozen fruit and Vegetable Masala Burger – these are my absolute favorite!

tjs 2 Lara Bars, avocado, brown rice, coconut oil, beans and figs

tjs 3

Dark chocolate and organic Tempeh

Dinner:

This is my favorite dinner! Fresh cut veggies, almond butter, hummus and Mary’s Gone Crackers. I love fun dinners like these!

veggie dinner

Did you workout today? I would love to hear about your accomplishments!

These are two of my favorite quotes that I live by every single day!

 we rise encourage

clean eating

8 Clean Eating DO’s & DONT’s

55

Clean Eating is SIMPLE!

But if you are still overwhelmed by concept you are in luck!

Here are 8 DO’s and DONT’s that will help simplify Clean Eating:

1 – DO ) Eat 5-6 small meals through the day
1 – DON’T ) Avoid foods with chemicals

2 – DO ) Eat breakfast everyday
2 – DON’T ) Avoid foods with white flour and sugar/high fructose corn syrup

3 – DO ) Eat healthy fats (avocado, coconut, fish oil) every single day
3 – DON’T ) Eat saturated and trans fat

4 – DO ) Pack and carry food with you if you travel or work out of the home
4 – DON’T ) Eat artificial sweeteners

5 – DO ) Drink 2-3 liters of water each day
5 – DON’T ) Drink excessive amounts of alcohol. A glass of wine a few times a week is OK.

6 – DO ) Eat foods in the most natural state
6 – DON’T ) Eat foods that are processed and have artificial ingredients

7 – DO ) Eat until you are satisfied, NOT stuffed
7 – DON’T ) Eat too much of one thing – keep a balance of protein, complex carbs and fresh veggies

8 – DO ) Eat what makes you feel best!
8 – DON’T ) Eat foods with low or no nutritional value. Feed your body the best fuel possible!

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clean eating dos and donts

clean eating, dinner, pork, recipe

Clean Eating Dinner – Pork Tenderloin

When it comes to clean eating, simple is BEST! Most of my meals include a grain, vegetable and protein. That’s it! I have been including more meat products into my diet and I must say that I have been feeling better! I will save the whole – Why I am not vegan anymore – post for a later date, but long story short I was feeling very lethargic and un-balanced for a long time. There are many days where I do not eat meat still but I have enjoyed slowly incorporating some meat products back into my daily diet.

I made pork tenderloins the other night for my family and they turned out fantastic! Super juicy, flavorful and FAST!

dinner 2

Grains – I made red quinoa but you can make brown rice, wild rice, millet or wheat berries! Here is a link to more ancient grains that are all equally great! If you do not want grains, you can also cook whole wheat pasta or steam a sweet potato.

Veggies – The greener the better! Asparagus, green beans, kale, brussel sprouts, broccoli… steam or roast a few pounds at a time and store in your fridge. That way you will have meal options for when you do not want to cook. Also, if you do not want grains or carbs with your meal simply double up on you veggies!

Protein – You can make chicken breast, turkey, pork tenderloin or beans. Get creative with your protein! Keep them clean by using a wide array of herbs and spices VS. sugar loaded condiments.

Recipe and directions: Pork Tenderloin Dinner
(based on picture)

Cooked Red Quinoa

Measure out 2 cups red quinoa. Add 4 cups of water or low sodium veggie broth to a pot. Add both in the pot together and bring to a boil. Cover and turn the temp down to low. Let cook for 15-20 minutes. Fluff with a fork.
Save the extra for the week to use in salads, breakfast instead of oats or as your grain for another meal. If you want extra for breakfast, cook in water NOT

Steamed Fresh Green Beans

Cut the ends off of 1 pound of fresh green beans. Place in a steamer and steam for 10 minutes or until your desired texture.

Pork Tenderloin

1 pound of lean pork tenderloins
Trim any excess fat that may be on the meat. Season with sea salt, pepper, basil, thyme, or any other herb that you enjoy. I tried a new seasoning bled from Trader Joes and it was perfect! (see below) Place pork in a non-stick pan over medium heat. Cook for 5 minutes and flip. Cook for another 5 minutes. Make sure these are well done but not dry. They cook fast so watch them!

dinner 1

This dinner was very easy and fast! I really hope you enjoy it as much as we did!

dinner 3 dinner 4

XxOo Tasha