Support for health & wellness

24 Day Challenge / Day 22

on March 28, 2013

need spark

I know from experience that YOU feel AMAZING!!!!!!  My husband finally completed his 24DC and is pleasantly surprised and excitedly pleased w/ his results.  He’s seeing numbers on the scales he hasn’t seen in MANY YEARS and I’ve had to buy smaller pants!  Aside from the fact that he (as well as our entire family) is struggling w/ a chest cold, he’s feeling fabulous!




Just 2 more days, be ready w/ your next round and DON’T BE W/O YOUR SPARK!

**Fit Tip:  IF you forget to take your supplements OR eat the “wrong stuff”, what do you do?  It’s simple!  GET BACK ON TRACK!  Do not double up on supplements because you have extra!  As long as you are “on plan” 90% of the time, you should do fine.

BREAKFAST:  Shamrock Shake OR MR Shake
SNACK:  3 oz. Tuna + 6 small whole grain/rye crackers
LUNCH:  Quinoa Spinach Salad
SNACK:  1 small apple w/ Tbsp natural peanut butter
DINNER:  Lemon Basil Chicken

Shamrock Shake: (probably more of a dessert than breakfast) haha
3/4 cup almond milk
3/4 cup Stonyfield Organic 0% fat vanilla frozen yogurt
1/3 cup sliced avocado
a few drops Nu Naturals Stevia or 1 tbsp raw sugar
1/4 tsp mint extract (not Peppermint)
1 cup crushed ice
Pour the milk, frozen yogurt, avocado, sugar, mint extract and ice into your blender.
Blend 3-4 minutes until the mixture is thick and icy.
Pour into two glasses, and serve with a straw. Serve immediately.

Quinoa Spinach Salad:
1 cup quinoa, rinsed
2 cups water
1 pkg. (6 oz) fresh baby spinach, torn
1/2 cup dried cranberries

3 Tbsp. olive oil
2 Tbsp. Orange juice
2 Tbsp. red wine vinegar
1 Tbsp. maple syrup
1 garlic clove, minced
1/2 tsp. salt
1/8 tsp. pepper
1 green onion, finely chopped
1/2 cup chopped pecans, toasted
In a small saucepan, bring quinoa and water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork. Cover and let stand for 10 minutes.
In a large bowl, combine the warm quinoa, spinach and cranberries. For dressing, in a small bowl, whisk the oil, orange juice, vinegar, maple syrup, garlic, salt and pepper. Stir in onion. Pour over quinoa mixture; toss to coat. Sprinkle with pecans.
I use only 1/2 cup of the cooked quinoa – a full cup just seems too much. We eat it the leftovers for lunch during the week.

Lemon Basil Chicken:
1 can kidney or black beans drained & rinsed
1/2 lemon
3 TBS olive oil
1 c packed fresh basil
1 pkg. brown rice pasta
1/2 tsp salt
1/4 tsp pepper
3 boneless skinless chicken breasts grilled
Cook pasta according to package directions.
When finished cooking put beans in to warm through
Zest lemon and place in skillet with 1 TBs olive oil to saute for 1 min.
In food processor combine cooked lemon zest, basil, remaining 2 TBs olive oil, juice from 1/2 lemon, 1/2 tsp salt, 1/4 tsp pepper. Cover & process until smooth
To serve toss pasta & beads with basil mixture.
Place Chicken breast on top.
Or you can cut chicken into bite size pieces and toss with basil mixture.
Place pasta & beans on plate and top with chicken basil mixture

SIMPLE EXERCISE PLAN: 10 lunges, 10 sit-up/crunches & 20 jumping jacks


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