Variety is the SPICE of RESULTS!

Variety is the SPICE or RESULTS!

Check out these meal prep tips to simplify your variety and prep!

Here are a few of my tips to keep the VARIETY high!!!

Keep it fierce! xo jen

Meal Prep: Chicken Seasoning

1. Season meat three ways using just one pan.

If you’re sticking to lean meats like chicken, chowing down on the same flavors can get well boring after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, garlic and onion or lemon basil!

Meal Prep: Hard Boiled Eggs

2. Hard-boil eggs in the oven — not in a pot.

 To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip:

Meal Prep: Chop Raw Veggies

3. Chop or spiralize raw vegetables in advance.

Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights.

 

 

Coach Jen’s Spiral Zucchini Salad

Spiral Zucchini Salad

Ingredients

1 zucchini, cut into spirals using a spiral slicer
1 large carrot, cut into spirals using a spiral slicer
1 cup miniature cherry tomatoes

2 tablespoons finely chopped fresh chives
1 tablespoon balsamic vinegar, or more to taste
1 tablespoon finely grated Parmesan cheese, or more to taste

Directions
Toss zucchini, carrot, chives and tomatoes in a bowl; drizzle salad with balsamic vinegar. Sprinkle salad with Parmesan cheese.

The Advantages and Disadvantages of Meal Replacement Shakes!

If you know me you know you will always get the TRUTH, whether you like it or not ! (haha)! Here is my take on meal replacement shakes… the good and the bad!

Weight Management

Researchers at the University of Ulm published in a 2010 issue of “Diabetes/Metabolism Research and Reviews” a study that found obese participants who used meal replacements lost more weight in a year than those who reduced calories without using the replacements. You may get especially good results if you drink protein shakes as meal replacements, since we know that is protein more satiating than either carbohydrates or fats.

Nutrition

I personally agree that Meal replacement shakes are less beneficial when it comes to total nutrition, however with our food supply continuously becoming more compromised the shakes actually serve a vital part in getting our daily nutrients. Now we know that shakes can’t provide all the nutritional components of every whole food. That is why we recommend a balanced nutrition plan that includes 1-2 shakes per day.

Convenience

Shakes have a definite advantage over full meals hen it comes to convenience. They’re easy to take with you, quick to drink and simple to prepare.

Sustainability

Trying to lose weight or change your physique with only meal replacement shakes isn’t a sustainable strategy. We highly recommend clients work with our team to develop a custom nutrition plan that incorporates meal replacement shakes.

Considerations

Before you begin regularly replacing meals with shakes, get approval from your doctor or a registered dietitian.

To conclude: Trust me, I will only recommend a product if I have personally used it for SIX MONTHS or more. Call me crazy but my integrity and credibility depends on it. People TRUST me, I want relationships that are lifelong…not a quick fix.

With that said, I highly recommend the Isagenix nutrition system. If you have questions please feel free to email me directly at jen@nvyourbody.com

www.jendicandia.isagenix.com

Meal Prepping Tips from Coach Jen!

All to often I see people OVER complicate prepping healthy food choices for the week. Here are a few tips I use to help keep me sane and my meals on point!

Keep it fierce! xo Jen

  1. Make a Plan: Write down the meals you will make and the ingredients you need. Choose 2-3 protein sources, 2-3 starch sources, 2-3 fruits , 2-3 veggies and a couple good fats. .

  2. Stick to Your Grocery List: Make your grocery list by department and STICK TO IT.

  3. Cook Foods All at Once: One big mess, easier clean up!

  4. Look for shortcuts: I have 0 shame in my game, I will pay a little more for pre-cut items if I am in a time crunch.

  5. Get on the Mason Jar Salad Bandwagon: Mason jars keep things SUPER fresh! Store fresh fruit/veg in mason jars in the fridge.

  6. Mix Things Up: Variety is key. You are more likely to stay on plan if you ENJOY what you are eating!

Refreshing healthy popsicles!!

 

Replenish Summer Popsicles!

Take 1 scoop of your favorite Isagenix Replenish (my fav is grape!)

Shake it up in a Bottle with 2 cups of water

Pour into Popsicle Mold and Freeze over night for a tasty HEALTHY summer treat!

Enjoy! xo Liz

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Watermelon Caprese Salad!

This is a delicious and refreshing summer salad my whole family enjoys! xo Jen

Watermelon Caprese Salad!

INGREDIENTS

1 small watermelon, sliced
1 mozzarella ball, sliced
2 tbsp. sliced fresh basil

Pink Himalayan sea salt
Freshly ground black pepper
extra-virgin olive oil
balsamic vinegar

DIRECTIONS

Slice watermelon into 1/2” thick squares, about 3”-x- 3”.

Slice mozzarella into 1/2” slices.

On a serving dish, alternate slices of mozzarella and watermelon.

Sprinkle with basil, sea salt and pepper.

Drizzle with olive oil and balsamic  and serve

Best mocha protein shake EVER!

Seriously… this is the best shake EVER! It is so refreshing!!!

Enjoy! xo Jen

 

 

2 scoops of Isagenix Mocha Isalean protein

1/2 cup unsweetened almond milk

1/2 cup crushed ice

1 tablespoon of almond butter

Blend and savor!

5 Minute Protein Energy Bites!

These don’t last long in our house! They are BOMB!

Enjoy xo Jen

5 Minute Protein Energy Bites!

Ingredients
1/2 cup organic almond butter
1/4 cup light agave nectar
1 teaspoon vanilla extract
1/3 cup protein powder of choice (I used isagenix dairy free isalean vanilla)
1/3 cup flaxseed meal
1/3 cup unsweetened shredded coconut
1/2 cup rolled oats
1 tablespoons mini chocolate chips

Simple and easy: Mix all ingredients well and form into 12 protein bites! store in refrigerator in airtight container!

 

Avocado egg toast!!!

This is my newest OBSESSION!

Enjoy! xo Jen

Avocado Egg Toast

2 eggs (prepared to your liking)
2 slices of bread (I use ezekiel bread and toast it)
1 small avocado (I use 1/2)
1 teaspoon lime juice
sea salt + black pepper
parsley (optional

Prepare toast and fried eggs to personal preference.

Peel and mash avocado with the lime juice, salt and pepper.

Spread avocado evenly on each slice of toast then top each with a fried eggs and additional seasonings you prefer.

Eat up!

Coach Melissa’s Avocado Banana Recipe

Banana & Avocado Smoothie Recipe

Serves: 2

Ingredients

  • 1 small avocado

  • 2 medium bananas, frozen

  • 1 cup vanilla Greek yogurt

  • ½ cup orange juice

  • Substitute greek yogurt for some undenatured whey protein (we like Isagenix Isalean)

Instructions

  1. Combine all ingredients in a blender. Blend until smooth. Add mixture to cup and enjoy!