Day 3: 30 videos in 30 Days MEAL PREP TIPS

Meal Prep Tips (Remember to LIKE & SHARE, PLEASE)

Day 1 of my 30 Videos in 30 Days: Total Body Workout (15-20 min workout)

No time for the gym, no problem!  Try this 15-20 mins total body workout to squeeze in some sort of movement everyday!

December's Project: 30 Videos in 30 Days

I'd love your help with some ideas on what to cover in my 30 Videos in 30 Days!

Thanks so much for your help!

In your health!
Jeannie

Alcohol & Weight Gain

Here’s some advice for keeping your calorie count down when you’re out having a few. Guinness is one of the more healthy beers out there. When it comes to wine, keep it red and not too intense. For liquor, stick with a vodka soda, or if you’re hardcore, a vodka water.

10 Diet Traps & How to Avoid Them

How to get fit by exercising LESS

photo credit from the thegoodista.com

Here are some simple steps to get fit by exercising LESS!

1. Exercise every day.

Not 3-4 times a week. Not every-other-day. Exercise every day. If not, you’ll tire yourself out deciding when to skip and when to workout. If you commit to doing something every day, you don’t have to take that extra step of deciding “yes” or “no.”

2. Keep it short and sweet.

Thirty minutes every day? Totally achievable!

(For 30 minute workout suggestions, CLICK HERE)

3. Mix it up.

Back when we were cave people, one day was spent wandering for hours looking for berries while the next was spent sprinting away from a tiger. Hopefully you're not being chased by tigers today, but much like our cave-dwelling ancestors, our bodies are programmed to move in many different ways.

Switching up your exercise every day not only keeps you from getting bored with any one thing, it’s also totally natural.

4. Eliminate obstacles.

Even those of us with the best intentions often find ourselves distracted by everyday obstacles when it comes to daily exercise.

My solution? Set my workout clothes out the night before next to my bed, wake up, drink some water, eat a pre-made snack (or just have some fruit), and do my workout at home before everyone else wakes up or get out to the gym within 15 mins tops! No checking Facebook, emails, no laundry, no dishes, no nothing. 

This approach avoids all barriers to just getting started or out the door and doing it, the most important first step you can take.

Super Busy? 8 Tips to Stay Healthy & Fit

It can be difficult with your job, family and other outside obligations to find time, but you can succeed finding that balance between family life, work life, and still stay healthy!  

Here are some ideas I've personally found useful in my own life:

1. Bring your meals with you to work and school.

This saves time, money and inches on your waist! It's only a hassle to do this the first week of starting the new routine. After that, it becomes second nature. If you've planned an evening study session with a group of other students, or have other nighttime obligations, pack go-to snacks like chopped veggies, handheld fruits, a small amount of trail mix, etc.

2. Plan all of your meals ahead of time.

Bulk cook and prep on the weekends for your breakfasts and/or lunches. Having Tupperware containers full of salads and breakfast casseroles is a big win for a successful week of eating! Most foods will stay fresh for several days in the fridge. Dedicate one or two hours every weekend for bulk cooking, and you'll be thankful you did.

3. Make the crockpot your dinner date.

Whether you're single or you have an entire family at home to cook for, a slow cooker is a true lifesaver. Every single day that I go to school and work, I prepare a crockpot meal before I head out of the front door. I place pre-chopped onions at the bottom of the crockpot, layer with pre-sliced mushrooms, add a bunch of frozen grass-fed meat, add spices on top of the meat, throw in some frozen or fresh vegetables, and consider adding a can of organic tomato sauce or broth of some sort. That's it. That's the recipe to successful dinners during stressful times!

4. Consider mixing it up with smoothies and shakes for breakfast.

Tossing water, protein powder, raw kale, spinach, and berries into a blender takes all of 20 seconds. It takes 20 seconds to rinse out the blender when you're done too. I know this because I've pretty much stopped eating solid foods for breakfast these days and enjoy a quick protein shake instead. Less clean up, less time, just as filling and healthy!

5. Limit your consumption of booze.

Many people turn to alcohol to relax during stressful situations because it's the easiest thing to use for comfort besides food. Drinking on a regular basis will lead to constant brain fog, lethargy and forgetfulness. How is that helpful?

6. Schedule fitness as a priority.

At this point, you may already be using to-do lists and calendar schedules to keep everything in your life straight. Go ahead and add appointments for your fitness routines. I've personally noticed that no matter how much I enjoy working out, it's the first thing to fall by the wayside if I don't make it a priority.

7. Talk with a mentor, coach, or counselor once or twice a month.

It's amazing to have an unbiased person to help guide you in life, especially during stressful times. You might not feel like you have the time to schedule in a session to talk to someone for one or two hours a month, but believe me, you do.

It doesn't have to be someone you pay $200 an hour to see. Sharing your current stresses with someone can take a huge weight off your shoulders. In most cases, you'll also receive feedback from them on blind spots and strategies to improve your circumstances.

8. Re-evaluate your current priorities and extracurricular activities.

You can't be everything to everyone, and you're no good to anyone if you're worn too thin on time. Pick your battles wisely. This also goes for physical fitness endeavors. When you're incredibly busy, it's probably not the best idea to train for a triathlon or hike the highest mountain summit nearest you.

The time and physical energy required to do this kind of training will certainly take away from time with friends and family, and add stress to your life that you may not be capable of handling for very long. Save these adventures until school is out for the summer.

7 Tips To DeBloat Your Belly Tonight

1) Slow Down

Eating too quickly can cause air to be trapped in your system, so chew slowly to minimize bloating caused from getting too much air trapped in your system.

  

2) Drink More Water

Good old H2O helps flush out toxins and extra salt (which can be responsible for that puffy feeling) from your system, so remind yourself to drink more water throughout the day. Keeping a water bottle with you at all times is a great way to ensure you're always filling up.

3) Check Portions

The reason you're feeling full and bloated could be your portion sizes. If you find that you're constantly feeling stuffed after a meal, this may be the reason for the bloat too!  If portion control is a factor for you, try a program like the FIX. 

4) Skip Happy Hour

Whether it's a glass of wine with dinner or a cocktail at happy hour, that drink can make you feel bloated for many reasons. Not only can the alcohol cause digestion issues, but all that sugar in your fruity drink can make you feel sluggish as well. Not only that, those drinks can lead to deep-fried decisions when dinnertime rolls around. Keep temptations away by skipping out on happy hour or sticking to noncarbonated water with lemon.

  

5) Skip the Dessert

 Fatty, sugary foods can cause bloating, as can foods high in artificial sweeteners. Skip the carb-heavy, sugary desserts, and go for fresh fruit, which is high in fiber and water, to help you debloat.

  

6) Drink a Debloating Tea

Spices like cinnamon and ginger help clear out your system, so have a mug of debloating tea before you go to bed. Mint tea can also help soothe your stomach, so opt for that if you need a refreshing end to your dinner.

7) Get to Sleep on Time

Sleep helps regulate your metabolism, so lack of sleep can make you feel sluggish in more ways than one. Keep your body working at its best by ensuring you get seven to nine hours of sleep at night.

Another helpful tool I use monthly:

3 DAY REFRESH CHALLENGE PACK

3 DAY REFRESH COMPLETE KIT

Healthy Snack Ideas

BY: JEANNIE MARSHALL

LET'S CONNECT!  

Coaching, Facebook, Website

1. Nut Butter Apple: For a little energy and a surprisingly filling snack, spread 2 tsp natural almond, peanut or cashew butter on a sliced small apple or pear. Equals 1 purple, 1 tsp

2. Fancy Oats:  Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut, stevia for added sweetness. Equals 1 yellow, 1 orange

3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt, stevia for added sweetness. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple

4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow

5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate Shakeology. Equals 1 red

6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (Kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp

7.  Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp

8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red,  1 purple

9. Banana Creamiscle: Blend one half of a banana with unsweetened almond or coconut milk, a little stevia if you need it sweeter. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow

10. Tuna, Hot Sauce & Mustard: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with hot sauce & mustard to taste. Equals 1 red

11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffin every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp coconut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow,1 tsp

12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle withyour favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp

13. Beef or Turkey Jerky: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate (msg) or sodium nitrates. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red

14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts are best! Equals 1 blue

15.  Banana and Nut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter (or any other nut butter--just make sure it's natural) on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp

16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp

17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slighty tender. Equals 1 purple

18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love.  Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue

NEED A 21 DAY FIX CHALLENGE PACK? CLICK HERE

Get Creative

I hope this list of 21 Day Fix-approved snacks has given you some ideas as to what you will be able to eat between meals. The key is be a little creative when you’re eating healthy and make things that are not only good for you, but taste good, too. You can even continue to use these healthy snack ideas long after you’re finished the 21 Day Fix to keep living a healthier lifestyle.

The Fix is a whole foods diet that cuts out the nasty stuff, including processed sugar, white flour, and salt. However, this just proves you can still have foods that are full of flavor and contain the nutrients your body needs for optimal health.

Thanks for reading!!

Top 10 tips to lose weight

 Top 10 tips to lose weight

Top most ten weight loss tips are given below, follow them and reduce your weight easily. 

Tip 1:

Prior to start, decide how much weight you want to lose, people without any proper planning tend to fail due to lack of a specific goal & plan.  Using BMI calculator calculate your desired weight according to your height and age. After this start your methods to lose weight.

Tip 2:

Time management-Plan a schedule at which part of your day you need to plan your exercise. Plan the day in your week for your exercise work. If you don’t do this your exercise plan will not show results.

Tip 3:

Replace your food habits from junk food to nutritious food like fruits, vegetables, healthy meats, grains, healthy fats and spices. Follow food habits that are based on whole, fresh foods.

Tip 4:

Healthy cooking is one of the main reason to lose weight, use fresh herbs and spices to make food interesting.  Use coconut oil or olive oil for cooking.

Tip 5:

Losing weight with out proper exercise is incomplete. Start a cardio & weight training workout that stresses on muscle tone and increased heart rate that helps to lose weight. One can plan this work outs at home or you can consult gym for personal training. 

Tip 6:

Examine your snacking habits (time of day, type of foods you're eating).  Prepare in advance healthy snacks to grab & go. Get rid of the unhealthy snacks like soda drink, processed foods, chips, french fries, deep fried foods, etc. Take salads, soaked nuts & seeds, raw vegetables, fruits, & homemade protein bars. All these snacking habits will make you to lose weight.

Tip 7:

Plan your day with at least one active hobby. Physical activity of 30 to 40 minutes in a day is much sufficient for a healthy body. Walking, jogging, playing games with friends and family, weekend trips to hike, bike, swim, even cleaning your house, or dancing, but the list can go on forever!

Tip 8:

Stress is the today major problem for every one. To come out of this, do meditation and yoga. Along with you can also perform some deep breathing exercises and reading books to get out of stress.

Tip 9:

Simple but yet very important tip is drink plenty of water. We know our body relies heavily on water for all its activities. Consuming water adequately makes our system run smoothly and comfortably with out any stress to the organs. Do not forget carry a water bottle to your workout and take few sips of water for every ten minutes at least.

Tip 10:

Plan healthy vacations with your family and friends. A tiny vacations will remove all of your stress and play some little out door games at your vacations.

LET'S STAY CONNECTED!  Visit my Facebook page: http://www.facebook.com/stamourjs

Add all the ten tips to be your lifetime habits for a healthy living and better health for your mind & body!

NEW BOOK! 5 SIMPLE STEPS TO A HEALTHY & FIT LIFESTYLE! PLUS FREE BONUS

Visit my website: www.anywherefitnesspt.com/5steps 

Let's Connect on FB: www.facebook.com/stamourjs

Want to learn how I got into Bikini Pro shape?  My new ebook will show you my easy tricks, tips, meal plan and recipes on getting healthy, fit and bikini lean!

ORDER NOW!  INTRODUCTORY PRICE OF ONLY!!!  LIMITED TIME ONLY!! (REG $25)

ONLY $12.50 + BONUS recipe cookbook FREE! 

BONUS RECIPES!! 

Over 30 pages of eat clean recipes:

•   BREAKFAST
•   LUNCH
•   DINNER
•   SIDE DISHES
•   DRINKS
•   DESSERTS
•   SHAKES

Steps To Take To Reduce Overeating While Eating Out

Steps To Take To Reduce Overeating While Eating Out.

Americans eat up to 40 percent more food while eating out compared eating at home!

Here are some simple steps to reduce overeating while eating out

1) Start with low calorie appetizers such as calorie poor, and nutrient dense foods such as soups, nuts, salad or olives
2) Stay clear of ‘supersize me’ or ‘large size’ options
3) If you’re having dessert, share it with a friend or bring portion of it home.
4) Choose more vegetable and fruit-based options
5) Choose a starter instead of a main course
6) Limit the total calorie intake to no more than 600-800 calories for dinner and half that for breakfast or lunch.
7) Stop eating before you feel full
8) Take a break in the middle of the food
9) Portion sizes have gone up significantly over time, so be mindful of the portions.

If you need help losing weight, consider working with a coach, like myself: www.anywherefitnesspt.com or www.beachbodycoach.com/anywherefitnesspt 

Portion Size is a huge factor today:

10 Reasons Dehydration is Making You Fat And Sick

10 Reasons Dehydration is Making You Fat And Sick

Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.

Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.

Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.

Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.

What are the consequences of an insufficient water intake?

SOURCE INFO

Fatigue

Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.

Asthma And Allergies

When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.

High Cholesterol

When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.

Kidney And Bladder Problems

Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.

Constipation

When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.

Weight Gain

When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.

Premature Aging

Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.

High Blood Pressure

Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.

Skin Problems

Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.

Digestion Problems

The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.

Did you know that:

• When you feel thirsty, you are already dehydrated.
• If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
• Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
• Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
• Sweetened drinks and fruit juices are the major cause for obesity.
• A glass of soda contains 35 grams of sugar and 140 calories.
• A glass of water contains 0 grams of sugar and 0 calories.

Tip: Drink a 8 ounces of water when you wake up in the morning.  Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.  

7 Supplements: How to Gain Mass for the Skinny Guy

7 Supplements Gain Mass for the Skinny Guy

Share on facebookNutritional Supplements are a way for you to add additional nutritional value to your diet in addition to the regular food that you eat.  Supplements are not a substitute for working hard or eating right, but the will help enhance your progress by helping you to work harder and recover quicker.  If you are skinny and trying to build muscle mass and get ripped fast, then you will need to add supplements to your normal diet.  This is a list of the supplements that I take to help me build muscle mass and get the most out of my fitness routine.

1. Shakeology - This is the healthiest thing that you can put into your body.  Filled with 70 different ingredients it includes vitamins, minerals ,prebiotics , antioxidants, protein and amino-acids.  This delicious shake will boost your energy level, help to reduce cravings for processed junk food, lower your cholesterol and reduce your risk for heart attack.  Bottom line is that this drink just helps you to feel great and is a fantastic way to improve your overall nutrition.  

2. Whey Protein Powder - Protein is the building blocks of our muscle, but it can be difficult to get enough protein in your daily diet.  The rule of thumb to build muscle mass is 1.5 - 2 times your weight should be the grams of protein you eat per day.  For example, if you weigh 150lbs, so you should eat around 250 - 300 g of protein per day.  Using a Whey Protein powder in a smoothie or mixed in your Shakeology will help you to get the protein that you need to build lean muscle fast.

3. P90X Results and Recovery Formula - The Recovery Formula is a drink designed to be taken after you workout.  It is scientifically formulated to provide the nutrients needed by your muscles to recover quicker and stronger.  After your workout your muscles there is a window of 30-60 minutes where your muscles are primed to absorb nutrients.  The P90X Results and Recovery Formula provides the perfect balance of carbs and protein to recover quickly, build muscle fast, and reduce soreness.  Plus it tastes amazing - like an orange creamsicle.  It is so delicious that it helps me to push through the end of my workout just so that I can get to the drink!  You can buy the P90X Results and Recovery Formula from me by following this link.

4. Creatine - This supplement has become a staple for anyone trying to build muscle mass.  Creatine is produced naturally in the body and increases production of ATP, an energy source for muscles during brief, explosive periods of activity.  Research suggests that creatine may provide some benefit in improving performance in high-intensity, short-duration activities such as weight lifting and sprinting.  In Addition, studies have shown an increase in lean muscle mass as creatine helps muscle attract and absorb water.  I typically take 2.5 g before my workout and another 2.5 g after my workout.

5. Branch Chain Amino Acids (BCAA) - Our body breaks down proteins into Amino Acids which are used to repair and build muscle.  Supplemental BCAAs can be absorbed much quicker into the blood stream and delivered directly to the muscles.  BCAAs can be taken during a workout to replenish the Amino Acids that are burned during the workout.  The results are improved endurance during your workout, less pain from muscle fatigue, and improved metabolic recovery.

6. Omega 3 - There are numerous benefits of taking Omega 3 Fatty Acids including the promotion of a healthy heart, lower cholesterol, improved immune system, lower blood pressure, and reduce inflammation.  In addition recent studies have indicated that Omega 3 can aid in Protein Synthesis, meaning muscle growth.  Omega 3 is not only key to build muscle, but is a key component in overall health.

7. Suma Supplement- Super Suma is made from suma root ("Brazilian ginseng") and contains Beachbody's exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp up muscle strength, size, and endurance. It helps enhance testosterone production, contains no risky or untested ingredients, sugars, starches, synthetic materials, yeast, grains, or excipients, is a powerful adaptogen that strengthens the body, supports protein synthesis for faster muscle repair. 

Tips to Stay on Track for Memorial Day Weekend

Memorial Day Weekend is here and it's time to have some fun in the sun! 

 Whatever your plans may be this weekend, remember this. This is a lifestyle, not a diet. Choose healthy, use portion control, and keep your eye on the prize and you can't go wrong. 

Here are some tips for any given holiday: 

1) Limit alcohol to 1 to 2 servings at the most. Make sure to dilute your alcoholic beverage with a bit of water for added reduction of calories 

2) Bring a couple of Ziplocks filled with nutritional snacks. Trail mix, nuts, raisins, grapes, protein bars are just some of many great choices. 

3) Hold a glass of water in your hand and sip your water a little at a time while mingling or standing around at the appetizer table. 

4) Don't fill up on a lot of appetizers. Treat yourself to one or two so you do not feel deprived, but have a limit in mind beforehand. Save your calories for the main course. Do make wise choices and focus on selecting things that are good for you like fruits and veggies. 

5) Keep yourself busy. Make it about the people you're seeing. Socialize, mingle, help out in the kitchen, play with children. Make it a feed-your-soul kind of day! 

6) Memorial Day Weekend is the perfect time to enjoy SO MANY healthful foods prepared in a summery way! GRILLING TIME IS HERE! Enjoy your favorite veggies on the grill. Brush on some Low-Calorie Marinade or Dressing on them. Have some nice shrimp on the Barbe! Get creative. The trick is to plan ahead and create a dish that you will thoroughly enjoy while still eating healthy at the same time! 

7) Keep your exercise appointments with yourself throughout the weekend. This will help to keep you mindful, motivated, and on track. It will also keep your metabolism working efficiently throughout the holiday festivities 

8) Make your earlier meals of the day lighter and reserve more calories than usual for the holiday meal 

The whole point is to do everything possible to set yourself up to succeed and continue to make progress.

Most importantly, remember that this journey is about progress and not perfection. The key is to make wise choices while not feeling deprived and making it a slice-of-life weekend! 

Stay strong, stay the course, and remember that you can do anything you set your minds to! 

HAVE A HAPPY MEMORIAL DAY WEEKEND AND TO OUR PAST AND PRESENT HEROES, SOLDIERS, AND FAMILIES, WE REMEMBER, HONOR, AND SALUTE YOU!!! 

ss.

Shakeology Protein Snickers Bar Recipe

Shakeology Protein Snickers Bar Recipe

SHAKEOLOGY SNICKERS PROTEIN BARS

Shakeology Protein Snickers Bar

For the bottom chocolate layer:

• 1 scoop of chocolate shakeology
• 1.5 TBS of unsweetened cocoa powder
• 1 packet of stevia
• 2 TBS of almond flour
• ¼ cup of water

For the caramel peanut butter:

• ¼ cup peanut butter (or pb2)
• ¼ cup vanilla protein powder 
• 1.5 TBS of all natural honey
• ¼ cup peanuts, chopped
• ¼ TSP salt

For the chocolate topping

• 1 oz unsweetened baking chocolate
• 1 TSP coconut oil
• 2 packets of stevia

Directions:

Line a baking sheet with parchment paper and set aside. In a small bowl, combine all ingredients for the bottom chocolate layer with just enough water to make a thick batter. Spread this over your parchment paper in a large rectangular shape.

In a small saucepan, heat honey over medium heat until boiling (be sure to constantly stir while the mixture is heating). Remove from heat and quickly add your peanut butter, vanilla protein, and salt. Stir until mixture is well combined, then pour over your parchment paper. Spread mixture out on top of your chocolate layer and sprinkle peanuts on top (work as quickly as possible).

In another small saucepan, heat the chocolate and coconut oil until melted. Add the stevia then pour chocolate over your peanut layer. Spread and smooth the chocolate out with the back of a spoon. Place in freezer for at least 2 hours or until hardened. Remove and cut into 10 bars. Store in freezer. Enjoy!

Nutrition Facts

Serves 10

Calories per bar: 120

Fat: 7.6 g

Carbs: 7 g

Fiber: 2 g

Protein: 8 g

Weight Watchers Points: 3 per bar.

Compare that to any type of candy out there and you’ll be amazed! Plus these are much healthier. Now, on to some other ways to stay healthy this holiday.