Asparagus, Egg & Bacon Salad with Dijon Vinaigrette (taken from Skinnytaste)

I absolutely LOVE Skinnytaste! I bet most people would agree that those recipes are pretty darn healthy AND delicious!! This one is no exception to that statement. I love salads and I am always looking for different ways to get those greens in without being too bland or boring. So this little baby was delivered to my inbox a while ago and I tried it and immediately fell in love. Asparagus is one veggie that my kids will eat straight off of the grill but any other way is a definite no-no. To my surprise they enjoyed this salad. It's fresh and light and the hard boiled egg makes it a great meal in itself. 

Ingredients:

• 1 large hard boiled egg, peeled and sliced
• 1 2/3 cups chopped asparagus
• 2 slices cooked and crumbled center cut bacon
• 1/2 tsp Dijon mustard
• 1 teaspoon extra virgin olive oil
• 1 teaspoon red wine vinegar
• pinch salt and pepper, to taste

Directions:

Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.

In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.

I tossed the asparagus with the vinaigrette and topped the salad with a sprinkle of the bacon and then served the egg on the side. ~Enjoy!~

Insanity Max 30-Week 3 Menu

Alright, so week 3 is about to kick into gear. My shoulders and upper back are SORE!! My legs and buns are SORE!! BUT my mind is telling me to keep pushing forward. I am looking forward to the results...I had some great results from my initial round of Max30 and I know that I can get killer results this time around. It's taken me some time to really get in the groove but I can feel the energy starting to ramp up within me. Cardio has got to be my biggest challenge...I know shocking that I LOVE such a cardio intense program. Here is the plan for week 3....stay tuned for recipes, I like to try at least one each week. Cheers!!

Insanity Max 30-Week 1 Progress

Week ONE is in the bag!!!  I have been so excited to repeat Insanity MAX:30...like SOOOO super pumped!!  Back a couple months ago I completed my first round of Max 30 and had some really awesome results!! But to be perfectly honest with you, I was scared to death to start.  I really wanted an extreme workout but I really didn't have the desire to put in 60-90 minutes....insert Shaun T and his insane compilation of wildly intense max interval training system and BOOM! you've got one serious kick@$$ workout!!! You go hard for 30 minutes 5 days a week and then you get 2 rest days. I prefer to incorporate the optional Pulse DVD which is more of an active recovery workout but necessary for optimal results. I do enjoy working out, but I really only want to do it for a hard 30 minutes and be done!  Honestly...that's just how I roll! 

So, the whole idea behind Insanity Max 30 and MAXING OUT is to go as hard as you can for as long as you can with each exercise. Once you feel like you are unable to do one more rep you record your time and take a quick breather and then hop back in. So each week the goal is to increase your Max Out time!

Apart from the exercise portion of Max 30 and Shaun T being my "soul mate" trainer if you will...the nutrition is consistent with the 21 Day Fix program. They have incorporated the portion control containers with the Insanity Max 30!! Yay!! This way of eating is just a no brainer for me...so yay! It's so simple, there are two brackets for nutrition...A or B. I fall into the B category, so I follow the container allotment laid out for me in the guide. The guide will literally give you a list of recommended foods for the appropriate container and all you have to do is fill the containers and EAT!! How cool is that?? So simple even my kids have gotten into the habit of preparing my plates for me lol...you never know who is watching ;) 

So with week 1 being done, I have noticed an increase in my energy and endurance again...ya! I've also noticed that I have lost some weight already..woot! My rings are fitting looser as well as some of my clothes...tres cool! 

If you are ready to make a change in your health and fitness and would like to join me in my trek to being fit, shoot me a message at evelynbrunette5@gmail.com I would be more than happy to help you get started!

Pork Tenderloin with Apple Orange Salsa and Greek Yogurt (from Frank's RedHot Recipes)

For the tenderloin:

2 tbsp olive oil
1-2 cloves minced garlic
1/3-1/2 cup hot sauce (we used Frank's Original)
1/2 cup OJ
2 tbsp zest of orange
1/3 cup chopped cilantro
1-2 tbsp chili powder
1 tsp dried oregano
approx 2 lbs pork tenderloin (we used 2)
1/2 cup plain Greek yogurt

Saute garlic in olive oil until tender. Stir in hot sauce, OJ, orange zest, cilantro, chili powder & oregano. Be sure to save about a 1/4 cup of marinade.

Combine the tenderloin and marinade in Ziploc bag or container and refrigerate for 1-3 hours. Remember that 1/4 cup of marinade?? Ya add that to the Greek yogurt and place in the refrigerator.

Alright, when you're ready...toss the tenderloin on a heated grill and cook for about 20 minutes or until it's done.

For the Salsa:

2-3 oranges, peeled and sectioned...dice into pieces
2 apples, diced into pieces
2 tbsp onion (I prefer sweet or red but you can use whatever you have)
2 tbsp cilantro, chopped
2 tbsp hot sauce (we used Frank's Original)

Combine all ingredients in a bowl and refrigerate until you're ready for it!

When you're ready to eat, slice up the tenderloin and serve over a bed of rice or greens. I like kale personally!!

Insanity Max 30 Week 1 Meal Plan

Eeeeekkk!! Tomorrow is Day 1 of my Max 30 journey!! I am both terrified and excited at the same time! This is my second round of Max 30 and I am totally thrilled because I know what to expect and I know what I need to do in order to get Max results. So to kick-start the week I've got my meal plan ready to go...time to hit up the grocery store with my list and prepare for the busy week ahead! If you think you're up to the challenge and get insane...shoot me a message!

Meatloaf Muffins

Here is a quick and easy meal that can be eaten immediately or frozen in individual portions for later. I personally love meals that I can freeze, I am never then put on the spot if I need something for lunches/dinner or even while traveling. Serve up with a salad or veggies and you've got a perfect meal...nothing says fast food like that!!

1lb ground turkey (you can also use ground chicken or extra-lean ground beef)
2 egg whites
3/4 cup oats
1/4tsp cumin
1tsp dried mustard
1tsp chipotle (if you have)
1/2tsp sea salt
1tbsp garlic powder
1/2 onion chopped
1 celery stalk chopped

1. Preheat oven to 375
2. Spray muffin tins with cooking spray
3. In a large bowl mix together all ingredients
4. Roll mixture into balls and fill each tin
5. Bake for 30-40 minutes

Serving size is approximately 2 muffins

Mini Workout

What do you do when you know you will be away from wifi AND in an environment not conducive to your regular DVD workout routine?? Well I put together this little plan for myself for exactly that reason. I did this last summer when we were travelling as well...it works great! All you have to do is find a space that will accommodate your workout and pump out those reps....

SHUT UP & SQUAT

Temperatures are rising (slowly) and soon enough we will be shedding our winter layers for tank tops and shorts...and dare I say bathing suits and bikinis!! I challenge YOU to join me in getting our rumps in gear for the sunny season!! On April 1, we will be hosting a FREE 30 Day Squat Challenge...work your way to 200 squats with us!! Follow my Facebook link www.facebook.com/evelyn.orrbrunette for the event details...So Shut Up & Squat why don't you?!?!

Apple Pie Shakeology

Does this look good?? Is your mouth watering yet?? What if I told you that you can have your pie and eat it too...FOR BREAKFAST?!?! I have sort of a tradition with my sister-cousin...ya you heard me, she's like my sister but she's technically my cousin. Anyhow, whenever we get together we have dessert for breakfast...along with some yummy hot coffee. So I have been searching and working on varying concoctions of this recipe because Apple pie is my fave! And, well, I think I might be in heaven!!





Apple Pie
1 scoop Vanilla Shakeology
1 apple, peeled and cubed
1/2 cup almond milk
1/2 cup water
1 tsp cinnamon
1 tbsp walnut pieces (or pecans)
3 ice cubes
,,,Blend and enjoy!!!

Insanity Max 30--New Challenge

So today I am participating in a new challenge group...I am SO excited for these groups!! It is a new opportunity to meet and connect with so many new people around the globe. I have formed many new friendships and learned so much about who I am and where I want to be headed in life. I absolutely love what I do as a coach...AND... the idea of helping others who are starting the same way that I did is truly an honour!! In preparation for the start of my second round of IM30 I have prepared my meal plan for the week. I have also included a mini hybrid workout schedule to keep me going until next Monday. I am following the 21DF nutrition plan...so cool that this program includes the Fix containers!

Today's workout Plyo Fix Extreme...because it's important to NEVER miss a Monday workout!!

evelynbrunette.blogspot.ca
	Plyo FX	Sweat Fest	Back To Core	Agility X	Vertical Plyo	Yoga	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Shakeology	Shakeology	Shakeology	Shakeology	Shakeology	Shakeology	Veggie Omelette
Snack	Fruit/Egg Whites	Fruit/Egg Whites	Fruit/Egg Whites	Fruit/Egg Whites	Fruit/Egg Whites	Fruit/Egg Whites	Baked Apple Oatmeal
Lunch	Salad/Chicken	Thai Coconut Curry Chicken	Halibut Sweet Potato and Kale Quinoa	Shrimp Stir Fry	Portuguese Kale Soup	Grilled Steak Veggies Sweet Potato	Shakeology
Snack	Veggies Hummus	Veggies Hummus	Veggies Hummus	Veggies Hummus	Veggies Hummus	Veggies Hummus	Veggies Hummus
Supper	Thai Coconut Curry Chicken	Halibut Sweet Potato and Kale Quinoa	Shrimp Stir Fry	Portuguese Kale Soup	Grilled Steak Veggies Sweet Potato	CHEAT MEAL	???

6 Day Shake Off

Have you ever wondered what Shakeology is?? Well let me take a moment to elaborate...Shakeology is an amazing shake that is neither a weight loss shake (although one of the many benefits of Shakeology) nor a protein shake. It is a delicious and nutrient-dense shake. It is designed to use as a meal replacement. I prefer mine for breakfast but you could replace lunch, dinner or snack with it. It is full of all of the nutrients that your body needs in the day. And rarely do we get enough of these nutrients on our own. I love the taste! I love the simplicity! If you don't believe me you can join me in our newest group...the 6 Day Shake Off!

You will get:

• Shakeology Super Sampler, which includes one shake for each day
• Recipes for each flavour
• Workouts for each day, no equipment necessary
• support, motivation and accountability

If you are interested in trying Shakeology but the commitment of a 30 day supply is intimidating then this is the perfect opportunity for you! This is a great way to get a sneak peek into our closed groups, it is exactly what you would get in a challenge group with a full fitness program!! Join our group today and get a jump start on the beach season!

Egg Cups

These quick and easy are a huge hit in our house. They are the perfect snack or mini meal that is great at any time of day! I like to let the kids help make them so that I know they will eat them. They can be stored in the fridge for a quick meal throughout the week or frozen in individual portions. So simple really there is no reason not to prepare them ahead of time.



What you need:

12 whole eggs OR egg whites (1/4C for each cup)
veggies of your choice diced, you will need 1/2C for each cup
Shredded cheese if you like
Non Stick Cooking Spray

Heat oven to 375. Spray muffin tins with cooking spray. In a bowl, whisk eggs (unless using egg whites). Divide eggs among the muffin tins. Add desired veggies to the muffin tins. I do it this way because I like them to all be even, but you could add all the ingredients to the bowl and then divide the mixture among the tins too. Sprinkle with cheese if desired. To bulk up the egg cups and my greens intake I also add spinach to mine. Cook for  15-20 minutes.

2 egg cups=1 serving

Following the Fix? I count this as 1 Red and 1 Green. If you add the cheese you will need to count a Blue container as well.

Slow Cooker Chicken Fajitas

Oh momma!! These are some good fajitas, the chicken is so good...not dry at all! If it's one thing I do not like in the slow cooker is chicken breasts, they dry out so easily. This recipe is so good and can be easily modified to your own personal tastes. So pull out that trusty gadget and gather the following:

4-6 boneless, skinless chicken breasts
2-4 cups salsa
1 pkg low sodium taco seasoning
2 bell peppers (your choice) thinly sliced
1 onion (your choice) thinly sliced

tortilla wraps, I like corn tortillas but whatever you have is good

Place first three ingredients in slow cooker and cook on low until chicken is just about done approximately 3-6 hours. Mine cooks fast so it was done in 3 hours. Add veggies and cook another 30-60 minutes depending on your crunch factor...I like my veggies still a little crunchy. Once everything is done serve with tortillas. Add a few drops of hot sauce if your lookin' for a little kick!

You can easily modify this recipe. I've added a can of green chiles or black beans and corn. You can even add a can of refried beans. Play with it until you get your perfect recipe. Happy eating !!

Grilled Chicken Kebabs

It's the dead of winter and I am craving some grilled kebabs. I think that maybe it'll help put these winter blues at bay. It has been so cold out lately I can't stop thinking of sun and sand and fresh cut grass!! So with this in mind I started searching for a healthier recipe for Chicken Kebabs. I found a few recipes that seemed fairly decent but you know me...I don't follow just one recipe. So I got out my chicken and started chopping and throwing things together for a marinade. To my surprise, they turned out awesome!! I'll share it with you ;)


Grilled Chicken Kebabs
1 1/2 lbs boneless, skinless chicken breasts cut into chunks
2 tbsp olive oil
2-3 tbsp lemon juice
2 cloves garlic, minced
1 tbsp oregano OR 1-2 tbsp Greek seasoning
pinch of sea salt and pepper

***Before you start you may want to grab some skewers and soak for a bit before threading meat onto them. ****

Toss all ingredients into a ziplock or freezer bag and place in refrigerator. I've also prepared this and than froze for a later meal. Once you are ready to cook, take out of the refrigerator and allow to sit at room temperature for 10-15 minutes. Thread meat onto skewers and transfer to heated grill. Allow kebabs to cook 5-6 minutes and than flip and cook another 5 minutes. Meat should be cooked through with no pink left inside.

Serve with grilled vegetables (you can also alternate these on the skewers as well) and brown rice. I like bell peppers, onions and zucchini.

Omelettes

I love me some gooood omelettes!! I like just about any kind of omelette; cheeese, ham & cheese, bacon & onion...you name it I probably love it! I have learned over the course of my 21 Day Fix journey that we get to eat a lot of food. By golly I love that too!! I love eggs because they are easy, plain and simple. So here are a couple of my favourite variations I'd like to share with you.

Basic Egg White

Cooking Spray

1/2 c egg whites (or 3-4 large eggs, whites only)

Spray heated pan, add egg whites. Cook until edges have set and middle of omelette looks just a little bit runny. Fold omelette, a third on one side and a third on the other side towards the middle of the omelette. Let cook 1-2 minutes longer, flip omelette over and allow to cook 1-2 minutes longer. Place on a plate...enjoy!

Now this is the basic version of my omelette that I use. No fancy extras like milk, margarine/butter or salt and pepper. To this I add many different variations, my favourite goes like this:

cooking Spray

3 whole mushrooms sliced

1/4 medium onion (any kind will do)

1/4 bell pepper (any colour)

Hand full of frozen or fresh spinach (I've also been known to use kale here)

1-2 TBSP light feta cheese

1-2 TBSP pico de gallo or salsa

Heat pan over medium heat, spray with cooking spray. Saute veggies until soft and spinach (or kale) has just begun to wilt. Pour egg whites over top and cook 3-4 minute longer, once omelette is ready to fold you can go ahead and sprinkle feta along the middle section and than fold. Let cook 1-2 minutes longer and flip (it might be a little messy because there is a lot of veggies in there). Once it is ready you can flip that baby onto a plate and top with pico de gallo. 

I sometimes will add crispy tortilla wedges (1 Yellow) to make it a complete meal. You can find that recipe here.

I count this meal as 1 Red, 1 Green, 1/2 Blue.

Pico de Gallo

A little spicy and very fresh, this stuff is sure to please. Add it to tacos, fajitas, salad and omelettes...I sometimes enjoy this little delight on its own with tortilla wedges. I get into these little spurts where I get hooked on a food or type of food and can't get enough of it. That's how I am with this stuff, I go in spurts where I will add it to almost every meal and than I might go another couple of months without eating it at all. But when I do make it, everyone likes it. So this is how you can make your own at home...

2-3 roma tomatoes, diced

1 avocado, diced

1/4-1/2 onion (any kind will do but red is my personal favourite)

1/4-1/2 cup of cilantro, finely chopped

1-2 limes, juice only

1 TBSP Poco Picante Salsa mix (Epicure Selections); if you don't have this stuff, don't sweat it I got                 you covered! You can make your own by simply mixing together (1TBSP Chili powder, 1/2               tsp sea salt or himalayan salt and a pinch of chili peppers for a kick)

Mix all ingredients together in a bowl and serve alongside your favourite dish (or tortilla wedges)!

Apple Pecan Salad with Honey Apple Dressing

I found this salad while perusing Google one day. My salads were in a serious need of an overhaul. My usual dish consisted of green leaves of some sort, cucumbers, tomatoes and whatever other veggies I had on hand. I than proceeded with balsamic vinegar and extra-virgin olive oil. Nothing wrong with that, right? No! Not at all, however, I was bored!! I experimented with homemade dressings and various seeds/nuts but just couldn't get it right. Than I stumbled upon this little delight...Apple Pecan Salad and I was in heaven!! I ate this every day, sometimes twice for over a week. It just satisfied every craving with every bite I took. I added a protein if I was eating it as part of my meal and I was happy. It is so simple and requires very little ingredients.

The Salad
1-2 cups of green leaves (I prefer Kale)
1 medium apple sliced and diced (I like the sweetness of Gala)
1-2 tablespoons chopped pecans
1-2 tablespoons crumbled feta

The Dressing
1 tablespoon honey (I've also used Agave Nectar)
1 tablespoon olive oil
1 teaspoon apple cider vinegar
pinch of salt and pepper to taste

I use the portion control containers from the 21 Day Fix and count it as 1-2 Green, 1 Purple, 1 Blue, 1 Orange

You could also add chicken to make it a well rounded meal!