Clean Eating Superbowl Appetizers

Since the Superbowl is coming up soon, I thought I would discuss some helpful tips and recipe ideas for the big day!! If you know you are going to a party for a special occasion....plan for it! Decide before you attend if  you will stick to your clean eating or if you will let yourself splurge a little. Everyone is human, so don't feel bad! We all need a "treat" once is awhile to keep us sane!  If you do choose to splurge, let that be your "cheat" meal for the week. But limit it to that meal. Prepare your mindset so that you know you will get right back on track after the party is over! Preparing is half the battle!! But don't worry! There are some ways you can stick to your healthy eating even while attending parties.

Helpful Tips-

Always pre-eat. Don't rely on everything there to be clean, natural & healthy food options. If you eat a small healthy meal before you go, you can spend the majority of the time socializing with others instead of hanging out by the food table. I make sure to drink my shakeology before I go to any party. It keeps me full and my cravings are not nearly as bad!!

Drink lots of water- Keep yourself hydrated (especially if you plan to have a few drinks) and keep your stomach full. If you do choose to have a drink, try and go with something like vodka/water with a splash of lemon/lime. No reason to drink away empty calories!

Load your plate with veggies & fruits- Try and pick a smaller plate, that way you don't feel the need to fill the whole think up. Try to avoid fried foods, creamy dips & chips. Go for the leaner meats like baked chicken and fish.

Now for some clean eating appetizers for a great Superbowl weekend!!!

Clean Eating Sweet & Sour Meatballs

Meatball Ingredients:

3 pounds lean, ground turkey meat

2 tablespoons onion powder

2 tablespoons garlic powder

Glaze Ingredients: 

1 (9 ounce) jar apricot 100% fruit spread, no sugar added

1 tablespoon low sodium soy sauce

1 tablespoon honey

Directions:

Preheat oven to 350 degrees F.

Line 2 cookie sheets with parchment paper, or spray them with a light coat of olive oil using an oil sprayer.

In a large mixing bowl, combine the turkey, onion powder and garlic powder. Mix well.

Using your hands, roll small, walnut sized meatballs and place on a cookie sheet.

Bake for approximately 20-30 minutes, or until the meatballs are cooked through. A meat thermometer should read between 165-175 degrees F.

While they are in the oven, put all the glaze ingredients into a small pot and warm over low-medium heat. Stir constantly.

When the meatballs are done, put them into a large mixing bowl (please don’t burn yourself!) and pour the glaze over them. Mix gently to coat the meatballs.

Note: If you cannot find apricot fruit spread, pick any flavor you’d like, so long as it’s 100% fruit. It will still be really tasty.

Clean Eating Spinach Dip

Ingredients

1 (16 ounce) container low-fat cottage cheese

10 ounce container frozen spinach, thawed

8 ounce can water chestnuts, chopped fine

2 tablespoons onion powder

1 teaspoon dried parsley

2 teaspoons garlic powder

1/2 teaspoon salt

Directions:

Using a blender, blend the cottage cheese until it is smooth and creamy.

Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

TexMex Dip

Ingredients:

1 (12 ounce) jar of your favorite salsa, no sugar added

1 (15 ounce) can black olives, chopped

1 (15 ounce) can non-fat, refried beans, no sugar added

3 avocados

Juice of 1 lime

2 large roma tomatoes, chopped

2 teaspoons garlic powder

2 teaspoons onion powder

1/2 cup chopped fresh cilantro, loosely packed

Directions:

Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm and well combined, remove from heat and pour the beans into your serving dish.

Make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to taste. Layer the guacamole over the beans.

Top with olives and tomatoes next and finish with the fresh cilantro.

Serve with your favorite, clean corn chips or whole grain crackers.

We all tend to struggle in this area. But, that's why we create support groups...to get each other through the rough times. I hope you have a great Superbowl weekend, whether you watch the game or go to a different party! Feel free to share any other healthy recipes! I would love to hear from you!

What is all the hype about the "21 Day Fix"???

I am SUPER pumped for this new workout routine to be released!!! Why? Because one my my biggest struggles with weight loss is portion control. I can plan healthy meals and cook them, but then I want to eat so much of it!!! Do you ever feel like that??

This 21 day program gives you a nutrition guide that comes with portion controlled containers! How cool is that! It takes the guess work out and makes it so much easier!! Plus you get 30 minute workouts (perfect for squeezing into a busy day), and unlimited support and accountability from me! 

You can do more than one round and have amazing results!! Especially with the right support!

I am starting an exclusive 21 DAY FIX TEST GROUP on February 17th!  This is for anyone who wants to stay motivated, committed and follow through with the program. The only cost is that of the challenge pack which will come with everything you need. The nutrition guide, all the workouts, free shipping & I will support you along the way and be there through every step. I believe you can do this! We will get through together!

To be part of the TEST group sign up for a free account which will make me your free Beachobody coach and I will send you all the details. Or, contact me anytime at savko.christine@gmail.com. This program is going to be EPIC!! We will learn how to correctly portion our healthy foods, do short (but effective!) workouts and have fun!!!

Clean Eating Chocolate Peanut Butter Oatmeal Balls

Let me just say, I love my sweets!! Sometimes, you just need to satisfy those cravings. Instead of indulging in tub of ice cream or a chocolate bar, I would rather have this!! This recipe is awesome and so easy to make. My son loves them too!  They can be a little messy but they are soo worth it! 

Clean Eating Chocolate Peanut Butter Oatmeal Balls

Makes 14

Ingredients

1 cup old-fashioned oats {could certainly use gluten-free if needed}

1/4 cup cocoa {naturally unsweetened}

1/4 cup shredded coconut {unsweetened}

1/2 cup natural peanut butter {look for a jar with peanuts as the ONLY ingredient}

1/4 cup raw honey

Instructions

Stir all dry ingredients together to mix well. Add the wet ingredients and blend well. *Sometimes it's best to use your hands to ensure the ingredients get fully incorporated.

Use a small cookie scoop to get even sized balls. Roll each ball by hand. Chill in fridge until ready to serve.

Cauliflower pizza Crust

Cauliflower pizza Crust
Recipe from Kati Heifners blog!

 Serves 2
Ingredients
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
½ teaspoon crushed garlic
½ teaspoon garlic salt
olive oil (optional) 
pizza sauce, shredded cheese and choice of your toppings

Making the cauliflower dough

Instructions
To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven.



Cauliflower Pizza Crust with lots of veggies

To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes.

Clean Zucchini Lasagna

We make this meal once every couple weeks. I take the leftovers and cut them into small pieces, wrap them in seran wrap and freeze them. I use them for my lunch the next week paired with a salad:-) Its quick and easy!!

-1lb turkey ground meat
-24 oz low fat cottage cheese
-1 jar no sugar added spaghetti sauce
 (choose one with the fewest ingredients)
-4 small zucchini
-1egg
-1 medium minced onion
-1/2 cup low fat mozzarella cheese
1tsp garlic powder
1tsp parsley
Dash of sea salt & pepper to taste

Directions
1.Slice zucchini length wise in 1/4 inch thick slices. Set aside.

2.Brown ground meat in a frying pan. Add minced onion, garlic, parsley and a dash of salt and pepper to taste. Add spaghetti sauce to pan. Mix. Set aside.

3.In a medium mixing bowl combine cottage cheese, egg, and mozzarella cheese.

4. In a 9 by 13 baking dish speed a thin layer of sauce on the bottom. Layer zucchini to cover sauce. Add a layer of the cheese mixture next, then another layer of sauce. Repeat one more time ending with sauce on the top layer. Sprinkle left over mozzarella cheese in too.

5. Cover with aluminum foil. Bake at 350 degrees for 50 mins. Remove foil and bake for another 10 minutes. Remove from oven and let set 10 mins.

Enjoy!!!!

Week 3 Brazil Butt Lift Progress Update

This month is flying by!  I can feel the weather getting warmer each day which makes me super excited for summer!! I pretty much have a routine now, and I look forward to getting up each day and getting my workout in. This is what this weeks schedule looks like:

The Workouts

Sunday-Rest

Monday-Sculpt

Tuesday-Cardio Axe & Bum Bum

Wednesday-Sculpt

Thursday-Cardio Axe & Bum Bum

Friday-Sculpt

Saturday-Hight and Tight & Tummy Tuck

First thing I do when I wake up is drink my shakeology (usually my fav...Choc shake with 1/2 a banana and 1 tbs PB with skim milk).  Then I clean up the house a bit while sipping on my E&E (which is an all natural energy booster).

 Honestly, this has been so helpful!! Since working night shift, I find that when I have my shake then E&E I am full of energy within the next 30-60 mins! We all know I need all the energy I can get to keep up with my little man!!!(YES! that is Shakeology in his bottle! He will steal it from my glass if I don't give him his own lol)

Physical changes I have seen  in the last 17 days: My belly feels and looks smaller, I can feel myself getting stronger with each workout, I now fit into scrubs TWO sizes smaller for work!!!

One of the greatest feelings is when people notice all your hard work and effort. I cant tell you how wonderful it feels to hear people say "wow, you can really tell you have lost weight". Hard work does pay off!!!! 

In the last 17 days I have lost 10.3 lbs and feel amazing. I can finally see a difference when I look in the mirror and put on my clothes. My confidence is increasing and I am so thankful I stuck with it!

I attribute my success in larger part to the challenge groups that I belong to on Facebook. Honestly, they keep me motivated, excited, accountable and when I'm having a rough day, I know there are other people one click away to get me through. We share pictures of us after we workout for accountability, celebrate each others successes (every single one! even the simple things like "My pants feel less tight today"), share recipes & most importantly of all... we make each other stronger. We are a team, we care about one another and whether we succeed or fall short, we will be right there together. 

There is something so special about our challenge groups that I almost cant put it into words. Its PRICELESS when you get back your confidence, self-esteem and become stronger inside & out, you are becoming a BETTER you! 

My next Challenge group starts on February 3rd. I would love nothing more than for you to join us!! What are you waiting for?? The time is now, and I promise we will work side by side and reach your goals. We will walk through the storms and come out the other side stronger!! Email me at savko.christine@gmail.com  to see how to become involved with our groups!  I would love to talk with you!!!

Strength Training to lose fat!?!

Strength Training and Lifting Weights

Muscles are an amazing part of our bodies! They constantly burn calories and fight fat even after you are done working out! It is recommended to add some kind of strength training into your workout routine 2-3 times a week. When this is done on a consistent basis, you will begin to see changes.  Muscles take up less space than fat, and the benefits are crazy!

Strength training:

Make bones stronger--by increasing bone density and reducing the risk of osteoporosis and making you less susceptible to fractures.

Help Control weight--Muscle burns more calories at rest than fat does, therefore making your metabolic rate higher. The more toned you are, the easier it will be to control your weight.

Boost your stamina--You wont get tired as easily. Things you do on a daily basis will slowly start to feel      easier as you do them. Ex...not feeling out of breath or have tired legs after walking up the stairs.

Help manage chronic conditions-- By decreasing some of the signs and symptoms of conditions such back pain, arthritis, heart disease, diabetes and obesity

Sleep Improvement- It has been found that those with more muscle mass tend to fall asleep more quickly, 

   awaken less, and sleep longer. 

Confession time!! Just a few years back I never did any type of strength training. I was the girl who would go to the gym and do an hour of cardio. I just never knew! But over the last few weeks, I have seen the benefits of adding in some lifting into my routine. I can feel myself getting stronger each day. One of the reasons that I love Brazil Butt Lift so much is that they incorporate strength training right into the schedule! To be honest, I have learned to the the "burn". 

I hope you learned something you can apply to your life by reading this. I would love to hear from you, contact me anytime and I would love to chat!!! 

Week 1 of Brazil Butt Lift

 I made it through the first week, YAY!! I finished the first 7 days this past Monday. After the first couple days I was very sore but I did not give up. I have been reading a lot of personal development books and listening to audio recording and I heard something last week that struck a cord with me. Someone simply said,

 "I don't start counting reps until it begins to burn, that's when it truly makes a difference"

Now, I'm sure I may have heard something like this before but for some reason this time was different. It finally all made sense. If you want to make a real change in yourself then you need to learn to not give up at the most critical point. That would just be the easy way out. So I didn't give up when I felt I had hit my breaking point! I often think of that saying when I feel like giving up and it gets me through.

I am thrilled with my week one results! The yellow resistance band the workout comes with is no joke! You use it wrapped around your feet and do different lunges & moves and then you use it wrapped around your thighs for the leg work on the floor. I could feel the burn after only a few reps, but its a great feeling that I am learning to love!

I also enjoyed the addition of using weights. This is the FIRST time I have every used weights! I can literally feel my muscles becoming stronger. Simple things like walking up the stairs or running after my son are becoming easier and its so exciting! Its incredible to do simple daily tasks and stop to myself and think "That's a little easier than I remember it being last time".

I have stuck with my clean eating meal plan and replaced shakeology with lunch everyday. My system is totally cleaned out, I can see my skin slowly clearing up, and I feel rested more than I ever have before. Its one of the most wonderful feelings to NOT be tired and instead run around with my son and still have energy when we are done playing. I feel on top of the world when I spend quality time with him!!! (Yes! that is shakeology he is drinking! He loves it!)

I lost a total of 8.6 pounds in the first seven days and CANNOT wait to see what else is to come!!
I'd love to have you join me in this journey! email me for more information or with any questions! I would love to hear from you!!!!
I cant wait to share my 14 day result pictures with you next Monday!!!

Pizza Wrap

Pizza Wrap 
I love pizza....So I was super excited when I came across this recipe in my Brazil Butt Lift Recipe Book!! It tastes delicious and is a great alternative for the greasy, calorie-loaded pizza I used to eat. Plus, you can choose whatever veggie toppings you want! Enjoy!!

1 whole wheat wrap
1/4c sauce (choose the sauce with the least ingredients)
1/4 c low fat mozzarella cheese 
Toppings of your choice

Preheat oven to 350*
Place wrap on baking pan, spread sauce, add cheese & toppings
Bake for 7-10 minutes
Enjoy!!

*this came out to about 300 calories but depending on what you use it will vary*