I did it!  I came up with yet another recipe that will help make your nutrition program a little easier.  This is a simple recipe and incorporates protein, fat and carbs!  Great for any meal…. except late night snack

You will need:

1. 2 scoops Vanilla Whey protein…. the same one from protein balls

2. 1 cup 7 grain cereal from new seasons.  Looks like oat meal but it has 7 grains!

3. 1/2 cups of almonds…  i recommend soaking overnight.

Primary Benefits of Soaking Almonds in Water
Almonds are difficult to digest because of an enzyme-inhibiting substance in their brown coating. These enzyme inhibitors protect the nut or seed until it has what it needs for growth. Soaking almonds overnight removes these toxic enzyme inhibitors so that the enzymes secreted during digestion can do their job. Also the gluten breaks down, and digestion becomes much easier. Phytic acid, which inhibits absorption of vital minerals, is also reduced after soaking almonds. This helps our body get the benefit of vitality contained within them.

4. 1/2 cup of sunflower seeds. Good FATS!

5. 1/2 cup of unsweetened coconut from the carton… not the can.

6. 1 T of Cinnamon…. so GOOD.  Cinnamon is great for helping to keep your blood sugar even!

Mix all ingredients and press in a half cup…. then pop over into a cupcake paper…. or a small bowl.  Refrigerate!  Enjoy!

What you need:

1 head of califlower

1 can of chic peas

1 can of coconut milk… no low fat!

1 large onion or 2 small… white or yellow.

2-3 teaspsoons of curry powder

1 t of sea salt

I used a teas of turmeric as well, but that is opt.

What you do:

De stem the cali, cutt into small 1 in peices approx.

Dice up the onion into 1/2 peices.

Add about 1 Tablespoon on olive oil in a pot…. then add the onion… cook til tender

Add chic peas, cali, coc milk and seasonings

Cook til hot then lower heat and cover…. this is basically steaming the cauliflower so it’s softened

There you go!!!  That’s it.  So easy.  Eat with a small chicken tight or breast!

Forgot to take a pic so if you make this please take one!

4 beets… washed well.  Then grate.  WEAR and APRON!

1 bunch of parsley chopped fine

1/4 c of hemp seeds

1/4 c of hemp seed oil

1/8 c of apple cider vin

2 t of celtic sea salt

I have added shredded purple cabbage to this…. as well as shredded carrots.  Yum.

This is what you need:

3 large broccoli heads… chop of the big stem and cut head into small chunks… about 1 in big

1/4 head of purple cabbage… use a mandolin here to SHRED!

In a small bowl:

2 Tablespoons of yellow miso

2 teas of sesame oil

2 teas of soy sauce

2 T of organic brown rice vinegar

orange zest… about half the orange

GINGER… I used powdered ginger instead of fresh… cuz i ran out!

Whisk that up and pour over the brocc

Try adding carrots, onion, peppers!  What ever you want!

GEt a big bowl

shred like 3 cups of carrots

1.5-2 cups of cabbage… purple or green

1/2 cup raisens.

1 cup chopped cilantro

1/4 cup diced onion…. ilike purple

1/4 ish cup of olive oil

1/8 ish cup of apple cider vinegar

1 t of sea salt

1t curry powder

yum mix it up

YOu all need to seriously make this!!!

In a blender:

1 small beet, raw

1/2 banana

1/2 a orange

1/4 apple

a small piece of peeled ginger

about 3-5 leaves of kale

i scoop whey protein

1 scoop of veggie green powder (i will add photo of this later)

1 c coconut milk… the carton coconut milk not the can.  if u use the can then cutt in half and add the rest water.

YOU GUYS!  This dish is so good!  So easy!  So healthy!

This is what you need:

A head of organic califlower

3 t Braggs organic sprinkle

2 T Organic olive oil

1 t sea salt

This is what you do:

I like to use a mandolin for the cauliflower….  You can also slice it thinly with a knife.  The cauliflower should be in tiny pieces.

Toss with olive oil and organic sprinkle!

Eat it up!

Or course I ate mine with MOOSE MEAT

Here is what you need:

1. a spaghetti squash (if you need help baking this just google how to do, or email me:)

2. A can of black beans

3. a container of salsa

This is what you get: Remember, this is a side dish and is really good to eat with a small piece of chicken or meat.  If you are a protein type this some fat would be best for your metabolism.  Avocado would be MY first choice.

Shred in Five Easy Steps

Paul Chek knows what’s up!  Here is some of his article “From Washtub to Washboard in Five Easy Steps”

Today, there are more people than ever in pursuit of the elusive washboard stomach. This is quite a paradox when you consider the fact that we have more medical, exercise, and nutrition technology than ever, yet we have more obesity (washtubs!) than ever! How can it be that even among the people that regularly go to the gym and exercise – often doing a hundred or more sit-ups and crunches a day – that washboard abs are seemingly unattainable?

It’s quite simple really. Most people working for a washboard stomach are making one or more major mistakes in their application of the foundation principles that underlie success in any physical or athletic endeavor. For the body to reduce fat content enough to actually appreciate the muscles you’ve worked so hard to show off, it has to be absolutely convinced that you can safely get by with such a low body fat percentage. To see washboard abs of merit, the male will need to reduce body fat to approximately 9% or less and women will have to get to approximately 13% or less. This is not easy to do! After all, body fat serves as an energy reserve, thermogenesis, protection, a site for storage of toxic chemicals it can’t currently eliminate from the system safely, and much more!
The female body resists getting below 13% body fat because it is programmed to always have enough energy on board to feed a developing fetus and to maintain energy reserves necessary to stabilize hormonal production, which is threatened once she drops below 13%. In fact, a washboard abdomen is a sign of strength, of durability, and Mother Nature doesn’t support false advertising. Only those resorting to chemical tricks such as metabolic stimulants and drugs can develop a washboard in the presence of an otherwise unhealthy body, yet there is always a cost in the end…you lose it and it is even harder to regain each time you try.

How To Build Washboard Abs:
I will lay it out straight and simple for you and can assure you that each time you break one of Mother Nature’s foundation principles, your chances of developing a washboard diminishes significantly.

1. Eat organic foods. Commercially farmed foods have high levels of pesticide residues, even in New Zealand. As I show in my recent book, How to Eat, Move and Be Healthy (p. 57), when scientists analyzed a child’s lunch right from the cafeteria line up in a New Zealand elementary school, they found 22 pesticide residues. Many were at levels several times the safe limit. Toxins are shuttled into your liver when you bring in more toxic chemicals from your food or environment than your liver can effectively process. No matter how hard you exercise, your chances of reducing the fat around your mid-section will be reduced in proportion to how toxic your body is. Reducing toxins is dependent upon proper hydration, optimal nutrition, adequate exercise, sound breathing mechanics, and a functional bowel.
2. Eat right for your metabolic type. If you don’t know your metabolic type, there is an easy test you can do in my book (Click here for questionare). If you eat wrong for your metabolic type, your body thinks you are having an energy crisis and begins to accumulate fat; you may be eating plenty of calories, but, as Bill Wolcott says, “you don’t feed lions leaves and you don’t feed giraffes steak”. If you do, either will get sick and eventually die. You are no different. Eat right for your metabolic type and eat high quality organic foods, and soon, your washboard will begin to appear!
3. Keep well hydrated. To be properly hydrated you must drink water, not coffee, tea, juice or other commercial drinks. These are often dehydrating agents, or have a high enough solute content that they act as foods in the body. To determine how much water to drink in liters per day, take your body weight in Kg’s and multiply it by .033. Billions of chemical reactions each second in your body depend on water, and without it your body starts saving water in your tissues, making you look puffy, not healthy and vital! I also recommend that you drink only high quality filtered water, not tap water.
4. Use Big Exercises! There is NO such thing as spot reducing. This means that all the abdominal exercises in the world won’t improve your chances of seeing your abs! If you want a six pack, you need to focus on the big, high energy movements in the gym, like squatting, lunging, rowing, cable pushes, and some of the more challenging Swiss Ball exercises like push-ups, supine lateral ball rolls, supine hip extensions with knee flexion and many more (Check out Honestpt’s Youtube channel for videos)
5. Blast the abs hard. Always END your workout with abdominal isolation exercises because they are very important stabilizers. If you fatigue them before training other key movements as suggested in #4 above, your chances of injury go way up! To have a washboard, I suggest using high intensity exercises on the abs. That means doing crunches on a stability ball while holding a dumbbell on your chest. You will get better results if the load is heavy enough that you can’t do more than 12 reps per set. Build up to three sets and don’t do them again until the soreness is gone from the muscles.  All this time you couldn’t figure out why 500 crunches a day was getting you no where!

Now you know how to develop a washboard in concert with Mother Nature’s principles, please do it. Make Her proud and stay fit and healthy forever!

NOW IS A GOOD TIME TO TELL YOU AGAIN ABOUT THE HONESTPT 29 DAY FLAT BELLY CHALLENGE! 

IT’S A 29 DAY COMPETITION, 3 WORKOUTS A WEEK, CUSTOMIZED MEAL PLAN, oh and a SUPER FUN TIME! 

ARE YOU READY?! THEN LISTEN UP.
29 DAY FLAT BELLY CHALLENGE STARTS FEB 1!!!!
A results oriented 29 days to jump start the new year!
A PROVEN meal plan.
A SAFE and effective workout program
A Guaranteed NEW YOU!

PRIZES!
First PRIZE WINNER: FREE Month of workouts!!!
Second Prize: 2 weeks FREE workouts!
Third: A Cooking Lesson with your fav trainer Honestpt

Perfect timing to jump-start the post holiday tummy bulging

MORE INFO HERE:https://www.facebook.com/events/321904297829949/

Call/email/text to set up a time for a FREE consultation!

~To eat is a necessity, but to eat intelligently is an art.

Paisley Ann Meekin, Personal Trainer, Holistic Nutrition and Lifestyle Coach

http://facebook.com/honestpt

http://Honestpt.com

1 large spaghetti squash, cooked (cut in half, take out seeds, drizzle with olive oil, bake @ 350 for 20-30 min) and scooped out of shell.

2 Tbsp of organic butter

1 Med shallot or a half of onion…fine diced

4 T of diced red pepper, green pepper, any color pepper!!

1/2 t of Spike vegetableseasoning or Mrs. Dash.

Salt and pepper to taste.

In a skillet add butter and onion or shallot…cook til lightly brown.  Add pepper for a few min.

Add to spegetti squash, add seasoning and stir it up!

You can add some Parmesan cheeeeese on top!

If you are a protein type eat with something protein-y like a small burger, turkey meatballs, or chicken.