Scallops, Vegetables & Quinoa

One of the things I have learned through this journey is the importance of Eating Clean.  One of the most valuable lessons I have acquired is in order to have a healthy body, I have to eat clean 80% of the time. Although this time of year that can be so difficult with sugary treats and baking around every corner!

What does Eating Clean Mean?
The principals that I have whole heartedly embraced when Eating Clean is avoiding foods that are over processed, contain preservatives and those that are artificial foods.  Who knew a cheese slice is not really cheese ~ it is simply an artificial food?!  I am comfortable drinking water as opposed to beverages that are sugar-loaded like juices and soda (in Canada we say "pop.").  There are of course other principles to follow but these were the main principles I knew I had to focus on first.

A great book for all the essentials for Eating Clean is "The Eat-Clean Diet Recharged" by Tosca Reno.  The nutrition guide in the 21 Day Fix is very easy to follow and applies the majority of the principals from Tosca's book!  I will share more of what I have learned in the days to come.

Scallops, Vegetables & Quinoa 
This recipe I found in Tosca's book and thought I would give it a try! It is adapted to the way I prepared it for my family this evening. Totally delish! My two year old even loved it! I hope you enjoy it!

~ 3-4 scallops per person
~ 3-4 tbsp of olive oil
~ 1 cup of quinoa (or more if you want leftovers)
~2 cups of vegetable broth (I used low sodium)
~3 med zucchini (grate strips of green zucchini skin & white part of zucchini into long strips - with the exception of seeded core - you can use the centre later in a soup if you wish.)
~3 large carrots (grated into long strips - exception of core)
~1/2 large red pepper (sliced thinly)
~ 4 green onion (sliced lengthwise and chopped

Topping:  I drizzled on the top, to complete the dish!
~1 Tbsp of lime juice (fresh or concentrate)
~2 tsp sesame seed oil
~1/4-1/2 tsp of ground ginger (I used 1/4 tsp)
~2 Tbsp of tamari sauce (low sodium)

Method:
1.  Heat half of the oil in skillet. Add scallops and pan sear 2 minutes per side over medium heat. Remove scallops from pan and set aside.
2. In remaining oil stir-fry vegetables in batches.   Add remaining oil as needed.
Cook quinoa according to package using the broth in place of the water.
3.  Once all vegetables have been stir fried, season with the topping mixture.  I layered the plate with the quinoa, vegetable mixture, scallops.  Then I drizzled the topping overtop and sprinkled with sesame seeds.  Enjoy!

21 Day Fix

I am sure since my Facebook has been bombarded by the "21 Day Fix" comments and Challenge Groups chat, you are likely curious about what the 21 Day Fix is and why all the hype?!   Well lucky for you, if you are a friend of mine on Facebook I can tell you first hand what it is and how I became hooked!  I stumbled upon the 21 Day Fix randomly on Facebook one evening through a closed group of girls who were excited about this workout program they just purchased.  I decided to check out the infomercial and thought, "I can do that!" After all it is just 21 Days!  There is a little more background information in the About Me page.

Challenge Pack
When I made the decision to invest in the 21 Day Fix program, I chose to get what is called a, "Challenge Pack" because it was the best savings!  A Challenge Pack is basically a bundled package that includes a workout program (in this case, it just so happened to be the 21 Day Fix however, there are several more programs to choose from!) AND Shakeology.  You can buy the program and Shakeology separate but you will pay big $$ for that.  Beachbody just launched in Canada so there is an extra special savings on the challenge pack until the end of September!

Shakeology (Misconceptions addressed!)
I read briefly about Shakeology and thought this would be a great way to replace the cafeteria meals I was eating each day while at work for just 21 Days.  My goal at the time was to lose a few pounds and to feel better all around.  I was DESPERATE.  Not only did my research on Shakeology reveal the nutrients and vitamins in this one shake like I have never seen before, but it claimed to provide more energy.  I thought, if anything can give me energy it will be worth its weight in gold after suffering with fatigue the majority of my adult life!  Well, I am here to tell you this gal no longer needs frequent naps, can stay up past 10pm AND be refreshed in the morning!

Now before you quit reading because you think I don't eat anymore, please read just a little further.   Yes, I have kept up with drinking Shakeology on a daily basis since I started (that was not my original intention. lol).  Now, I usually drink it for breakfast during the week.  For me it is a HUGE time saver and otherwise, it would just be cereal.  There is no bowl of cereal on the planet that would provide me with: protein, amino acids, antioxidants, super-fruits, phytonutrients, super greens, adaptogen herbs, prebiotics, probiotics and digestive enzymes ALL in one drink!  I look at it this way --- it is like drinking a "multivitamin but 10x better."  On the weekends, I do enjoy breakfast with my family and in that case, I love to have my Shakeology in addition to mid morning or late afternoon snack.  I still eat all of my lunches and evening dinners.  I am not living off of shakes.... just so you know.

~It is NOT A WEIGHT LOSS drink! (but when you replace a meal for 21 Days of course you are going to lose some weight.  Think about it.  You have just cut out a massive amount of calories from your diet once a day for 21 Days (you aren't eating your massive 1,000 calorie salad that you "thought was healthy).  But what about after 21 Days?   Well, I still drink it --- I am not trying to lose weight anymore.  I love the nutrition, the energy and I don't miss how bloated I felt, not to mention the money I am saving on ice cream because I don't have the cravings I used to anymore is totally worth it!

~It is NOT A MIRACLE DRINK THAT CLAIMS TO BURN FAT like other drinks out there claim to do. And if they do, I would be very leary!  Being healthy means eating clean and exercising! Hard work and dedication to make it your lifestyle.  If it includes Shakeology in your diet, then that is great! If it doesn't then not a big deal.  You have to do what works for you to keep you happy and healthy.  I just know for me personally, I don't eat everything I could possibly eat to get all the vitamins and nutrients my body needs, so this is great!  It is delicious and I know at least once a day, I am getting the nutrition I need. :)

21 Day Fix Workouts
How can anyone go wrong with a workout program that is A. 21 Days,  B. Only 30 mins a day and C. Need minimal amount of equipment and D. Has a variety of workouts so you are not bored out of your mind?!  Seriously, is that all there is to it?!  Yep, I am completely serious.  If that doesn't scream "do-able," then I don't know what does?!

The workouts include:

Upper Fix & Lower Fix, Cardio Fix, Total Cardio Fix, Dirty 30, Pilates Fix, Yoga Fix 

The majority of the workouts consist of several rounds.  The Upper Fix for instance, consists of 4 rounds with 2 exercises in each round that target your upper body.  Each round is 60 seconds with a 20 second break.  For this workout you need either a resistance band or a light & heavy set of weights. I started with low weights but now I use, 5's, 8's and sometimes 10 lbs.  If you are a beginner then 1's, 3's and 5's might be a good starting point.

Yoga Fix - I will be honest.  The Yoga wasn't my absolute favorite of the workouts but that is only because at 5'10" I have the flexibility equivalent to a wooden ruler.... basically nil. Since starting the PiYo  program though, I can tell you things have changed and for the better! :) But that is for another blog.

Meal Planning

This was my absolute FAVOURITE part of the program next to the Dirty 30 Workout!  The 21 Day Fix program makes meal planning a sinch.  As a mom, let's be honest.  I do not have time to count calories and weigh food let alone count the carrot sticks and berries I am going to be eating for my snacks 7 days a week.

The 21 Day Fix comes with the cutest colour coded containers for portion control.  These are AMAZING.  The size of the containers, may "look" small but don't be fooled!  The calorie counter chart on page 4 of the nutrition guide makes it easy to figure out how many containers you are allotted per day.  Put that together with a colour coded weekly meal planner and BAM you are all set! Clean eating couldn't be easier.

The nutrition guide is fantastic.  It comes with a list of foods for YOU to choose from so the meals you are making are meals that you have chosen.  No one is telling you what to eat!  Not only did the 21 Day Fix, really work but it exceeded my personal expectations.  I have officially adopted the habits of eating clean and exercise.  It has created my path to life long health and I truly feel happier. To this day I still follow the clean eating principles that I have learned from this program. It is the foundation for which I base all my meals.

If you have any questions about the 21 Day Fix or joining a challenge group, feel free to email me  anytime. I would be thrilled to answer your questions and get you in touch will work around your busy schedule. I have groups running all the time!  If you are waiting for a sign, this is it!

Mason Jar Salads!

Mason Jar Salad:  Taco Salad

One of the easiest ways to stay on track during the week is being prepared with lunches.  I will be honest, there is nothing I despise more than making lunches... especially the night before! So in the spirit of meal prep, this is one of my absolute favourite things to make!

Many people ask, "but do they stay fresh all week?"  They sure do!  The trick is in layering your salads the proper way.  I will show you step by step how I do it.  This is my third week making these salads and this week I chose to do a "Taco Salad."  The great thing about this recipe is that you can add as many ingredients or as little ingredients as you like. Have fun & make it your own!

Recipe (This is for 8 salads) - I made dinner plans for one day this week so made 4 salads for me and 4 for my hubby.

• 8 wide mouth quart size mason jars
• 1-2 lbs ground turkey cooked 
• 1 can black olives, drained (*optional - my hubby likes these...I do not!)
• 1/2 can corn niblets (*optional - this was for my salads! Hubby wasn't a fan of corn)
• 1 can black beans, drained and rinsed (*also optional.  I didn't use any in my salads)
• 1 packet taco seasoning (low sodium or make your own!)
• 1 jar of salsa
• plain Greek yogurt
• 1 quart cherry tomatoes, whole
• 1 english cucumber, sliced
• 1 medium chopped red onion
• 2 chopped avocados
• Jar of pickled jalapeños, drained (I put 5-6 in each jar)
• 1 head of chopped romaine lettuce
• Crushed tortilla chips (on the side!!)

Ok! Follow the steps below to make the perfect mason jar salad!  

Step One:

Put salsa in your jar first, then and add jalapeños. It is really up to you how much salsa and  

jalapeños you want to use.  Depends on your eating plan and how much you enjoy!

Step Two: 

This is where you would add your corn, black olives and black beans.  (You want to add vegetables here that would marinade well in the salsa.)

Step Three:
Add some greek yogurt! (Ideally, I should have probably added the yogurt with the salsa then the veggies on top.) I am sure it will still be fine.

Step Four:
Here I added cherry tomatoes, cucumber and red onion.

Step Five:

How about some advacado!

Step Six:

Add your COOKED ground turkey!  Make sure to make this ahead of time and let it cool before adding it to your jar.

Step Seven:

Add some cheese then lastly, add the romaine lettuce loosely to the jar.  I do not cram it in.

ENJOY!!!!  When you go to eat the salad, I like to pour it in a big bowl and add crushed up tortilla chips. If you are on the go, you could try to shake it up and just eat it with a fork.  Good luck!:) 

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