Support for health & wellness

24 Day Challenge / Day 15

on March 20, 2013

Thank you ma’m may I have another?  Why yes, yes you can Spark more than 1x/day…you can Spark 3x a day IF YOU NEED IT.  However, I never needed a 2nd Spark until I started doing Zumba, now I incorporate one around 3pm each day and added 3 more catalyst as well (the catalyst helps w/ my afternoon sweet tooth…I know right, hard to imagine)




IF any of you are taking the companion products (Catalyst, Thermoplus, Fibo-trim, Lepti-lean and need help w/ where to incorporate them please feel free to contact your sponsor or myself…that’s what we’re here for)

**Fit Tip:  Pay attention to how your body and brain act when you’re in maintenance mode, then fine-tune those habits to be healthier.

BREAKFAST: M.R. Shake OR  GF Chocolate Peanut Butter Pancakes
SNACK:  Superfood trail mix
LUNCH:  Spinach salad w/ chicken, strawberries & walnuts
SNACK:  Hummus & red pepper bits (STRESS BUSTER)
DINNER: Grilled salmon w/ avocado salsa & brown rice

Gluten Free Peanut Butter Chocolate Panckaes:
•1 cup all-purpose flour (see below for the gluten-free flour blend used)
•1/4 cup cocoa powder
•1-1/2 teaspoons baking powder
•1/4 teaspoon salt
•1 egg
•4 tablespoons natural peanut butter
•2 tablespoons packed brown sugar or coconut sugar
•5 tablespoons maple syrup, divided
•1 teaspoon vanilla extract
•1 8-ounce container (1 cup) Dairy Free Chocolate Coconut Milk Beverage
•Additional non-dairy milk (I used coconut milk) or water, as needed
•1/3 to 1/2 cup dairy-free chocolate chips (of course I used bitter sweet)
1.Whisk the flour, cocoa, baking powder, and salt in a small bowl until well combined.
2.In a mixing bowl, blend the egg or egg replacer, 2 tablespoons of the peanut or sunflower seed butter, the sugar, 2 tablespoons of the maple syrup, and the vanilla, until smooth. On low speed, blend in the chocolate milk beverage.
3.Whisk the flour mix into the mixing bowl until mostly combined, a few small lumps are okay. Let sit for 15 to 20 minutes while you preheat a griddle or skillet over medium-high heat.
4.While that is preheating, whisk the remaining 2 tablespoons of peanut butter or sunflower seed butter with the remaining 3 tablespoons of maple syrup. If your nut or seed butter isn’t salted, add a couple pinches of salt. Thin with a little non-dairy milk alternative (vanilla works nicely) or water to reach your desired consistency (I like it thick). Add it very slowly, as this can thin out rather quickly. Set aside.
5.Once hot, grease the griddle with a little oil or margarine (I used coconut oil), and pour about a scant 1/4 cup of the batter per pancake. Note that I like these a little cakey, but if your batter is too thick to pour, thin it with a little extra non-dairy milk alternative or water as needed. Cook the pancakes for about 3 to 5 minutes, or until they start to look dry around the edges. Flip and cook for 2 to 3 minutes more.
6.Serve each stack topped with a drizzle of the peanut butter maple syrup and a small handful of chocolate chips.
Notes:  Gluten-Free Option: use 1/2 cup white or brown rice flour + 1/4 cup potato starch + 1/4 cup tapioca starch. I do not use xanthan gum in pancakes – they are fluffier without it.

Superfood Trail Mix:
Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)

Spinach Salad w/ Chicken, Strawberries & Walnuts:
Combine 3 cups baby spinach, 2 ounces chopped grilled chicken, 1/2 cup sliced strawberries, 2 tablespoons chopped walnuts, 2 teaspoons olive oil, and 1 tablespoon balsamic vinegar

Hummus & Red Pepper Bits:
Spread 2 tablespoons hummus evenly over 5 whole-grain crackers. Top with 2 tablespoons diced red bell pepper and a pinch of dried oregano. (150 calories)

Grilled Salmon w/ Avocado Salsa:
2 lbs salmon, cut into 4 pieces
1 tbs olive oil
1 tsp salt
1 tsp ground coriander
1 tsp ground cumin
1 tsp paprika powder
1 tsp onion powder
1 tsp black pepper

Avocado salsa:
1 avocado, peeled, seeded and sliced
1 small red onion, sliced
3 mild hot peppers, seeded and deveined, diced or sliced
Juice from 2 limes
3 tbs olive oil
2 tbs finely chopped cilantro
Salt to taste
1.Mix the salt, coriander, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix, and refrigerate for at least 30 minutes.
2.Pre-heat the grill.
3.Combine the avocado, onion, hot peppers, cilantro, lime juice, olive oil and salt in a bowl and mix well, chill until ready to use.
4.Grill the salmon to desired doneness.
5.Serve the salmon topped with the avocado salsa, and with rice

SIMPLE EXERCISE PLAN: Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.
• Start off with a few small sets and build up from there.
• Straightening your legs increases the workout.
• Avoid this exercise if you have wrist or shoulder problems



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