3 Day Refresh

Are you stuck at a Fitness Plateau? Do you have muffin top and love handles you want to get rid of
I am a clean Eater, Gluten Free and mostly Paleo. I have had 4 kids in 5 years and my problem area is my stomach. I have been able to get down to my pre pregnancy weight every time, but my stomach is stretched out and has a little pooch. I was frustrated. I could feel my core getting stronger, but still  wasn't seeing the definition. Last Month while I was at Summit, they announced a new product. The 3 Day Refresh! I was excited! I got it and tried it when I got home.
I loved it and my results! I wasn't starving! I wasn't Hangry! I didn't have to juice everyday. They give you plenty of Breakfast, lunch and dinner options that everyone can find something they like.
I am Starting a 3 Day Refresh group on August 4th. We will start with the 3 Day Refresh and finish off the month with clean eating. This is a great way to break bad habits and learn to eat clean! The group offers motivation, support, accountability, and a great place to meet new people! Leave me a comment if you are interested or find me on Facebook.

Clean Eating Menu and Prep

     

	B	S	L	S	D
M	Quinoa w/ applesauce, cinnamon and chopped pecans	Apple and nut butter	Chinese chopped Salad w/ chicken	Veggies and hummus	Pizza
T	Omelet	Low fat cottage cheese with fruit	Spinach salad	Celery w/nut butter	Haystacks
W	Banana pancakes	Green Smoothie	Red pepper Quinoa Salad	Steamed broccoli w/ garlic and EVOO	Lemon Chicken and asparagus
T	Coconut Blueberry chia muffins	Greek yogurt with berries and granola	Mexican bowl	Cucumber salad	Balsamic Pork
F	Oatmeal w/ flax seed Almond milk and berries	Banana and nut butter	Mango quinoa Salad	Nuts and dark chocolate	Meatloaf
S	Ham and egg cups	Peaches and cream	Italian Salad	Cucumber roll ups	Stuffed peppers
S	Apple chicken sausage Breakfast hash	Chia pudding	Veggie stir fry over rice	Veggies and healthy ranch	Lettuce Wraps(i use 2 mangos instead of jelly)

Printable Menu 

Most of the Meals you can click on and it will take you to the recipe. It it doesn't have a link and you have a question feel free to ask.
Peaches and cream I use coconut milk and a little bit of honey.
Spinach Salad I mix spinach, strawberries, red onion and walnuts with a little bit of balsamic and EVOO
Mexican Bowl is Rice and beans with fresh Pico or a clean salsa feel free to top with avacado
Veggie Stir fry is your favorite veggies fried in coconut oil and Liquid aminos
Cucumber roll ups are thinly slice cucumber with your favorite deli meat
Cucumber Salad sliced cucumber, diced red onion, salt and pepper splashed with Rice vinegar
Healthy ranch I make a ranch seasoning I found on pinterest and mix it with greek yogurt
Haystack rice topped with chicken, veggies and gravy

Printable Shopping List

I can honestly tell you when I plan and prepare it makes eating throughout the week a lot easier. I know it is work that one day, but it makes the rest of the week run a  lot smoother and faster.
I want to share some of my tips with you. I shop at Sprouts in Wednesday., Double ad Wednesday! I check the sales for the week and plan my menu around that. I got to stick to a budget! On Tuesday they post the ad for the upcoming week, so I check the ad and plan out my meals. On Wednesday morning I hit the stores. My Mom and sister make a day of it. We swing by Winco to hit up their bulk section and then head to Sprouts. When I get home I throw all my produce in the sink with a 1/10 solution of vinegar and water. I let them soak an hour while I put away groceries. I then rinse them off and let them dry on the counter on a towel. Now it is time for slicing and dicing! I place them all into tupper ware and stack them neatly in my fridge. My fridge stays nice and organized! I also use more veggies, cause lets be honest I get lazy and cutting veggies is work that is easily forgotten when making dinner.

I run Clean Eating groups monthly. If you need a little more help message me at my Facebook page.

Apple chicken sausage Breakfast Hash

I am a little obsessed with Sprouts fresh made sausage. I love their apple chicken sausage. It makes for a yummy breakfast.

Apple Chicken Sausage Hash
1 lb apple chicken sausage
4 yellow potatoes or 2 sweet potatoes diced
1 pepper diced. (I use what ever color I have)
1/2 onion diced
1/2 bunch of asparagus cut into inch pieces
4 eggs

Directions: Brown sausage, then add potatoes, onions, and peppers. Cover and cook till potatoes are soft. stir occasionally. Add asparagus and cook till tender. Move mixture to toe side of the pan add some butter or olive oil and cook the eggs. Mix it all together when eggs are cooked to your liking

Stuffed Peppers

I love stuffed peppers. Especially in the summer. There is a little family farm down the street that grows the most amazing  peppers. I love to sneak in veggies in this recipe. My kids don't eat cauliflower, but I put it in this recipe like it is rice and they never know.

Stuffed Peppers
1 lb ground beef
1/2 onion diced
1 can of olives
1 tbs Taco seasoning
1 tbs olive oil
3 cloves garlic minced
1 small head of cauliflower shredded to look like rice
6 peppers for stuffing

Directions: Brown the beef in a skillet add onions and taco seasoning. Add a little water if it is dry. In another pan place olive oil, garlic, cauliflower and a half a cup of water in a pan. cover and let steam and let cook till tender. remove lid and brown it for a minute. Add cauliflower to the beef and add olives. Stuff peppers and top with cheese if desired. Bake at 350 for 15 minutes till peppers are soft. I can't eat beans or corn, but feel free to ad those if you like!

Chinese Chopped Salad

This is a family Favorite. My Grandpa requests it all the time. Throw some grilled chicken on there for some protein and you are set. 


Chinese Chopped Salad
1 small head of cabbage chopped
Toasted slivered almonds
Cilantro
Green onions



Dressing: 
½ cup olive oil 
¼ cup rice vinegar 
¼ cup chicken broth 
¼ cup honey 
1 tsp sesame oil 
½ tsp salt 
½ tsp pepper

Balsamic Pork

This is such a simple clean recipe. It is my go to when I have a busy day ahead of me. Pair it with a sweet potato with coconut oil and cinnamon and your favorite vegetable.

Balsamic Pork
3-4 lbs Pork( I use chops, roast, and loin with this recipe)
1/2 cup Balsamic Vinegar (pomegranate infused is yummy)
1 tbs honey
3 cloves of garlic minced
1/2 onion sliced

Directions: Put all ingredients in crock pot and cook on low for 8-10 hours and low 4-5 hours.

Red Pepper Quinoa

I love Quinoa! This is such a light summery dish! Perfect for a BBQ or make ahead for lunches.

Red Pepper Quinoa
1 cup of uncooked quinoa - I cook it in my steamer with 2 cups water and cook on white rice setting
1/2 red pepper diced
2 Tbs red onion diced
1 Tbs  cilantro minced
1 clove garlic minced
1 lime juiced
1 Tbs evoo
Cumin, salt and pepper to taste. Add jalapeno for a kick!

Italian Veggie Salad

Italian Veggie Salad
1 English or Armenian cucumber diced (they are really long)
2 Roma tomatoes diced
1 can of olives sliced
1 bunch green onions diced
1/2 green pepper diced
1/2 red pepper diced
1/4 cup Italian dressing (I use Annies all natural and gluten free)
Toss it all together and enjoy!