Sweet Potato Skins with Chicken and Spinach

We took what is usually a greasy bar snack and turned it into a delicious appetizer that is healthy enough to eat for a meal! These baked sweet potato skins are topped with spinach, spiced chicken, and cilantro, with a dollop of Greek yogurt.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.

Yield: 4 servings

Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
4 oz shredded cooked chicken breast, boneless, skinless
1 tsp. all-natural taco seasoning, no salt added
1 cup steamed spinach
8 Tbsp. low-fat plain Greek yogurt
¼ cup chopped fresh cilantro

Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of the sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. While skins are baking, combine chicken and taco seasoning in a small bowl; mix well. Set aside.
5. Replace sweet potato flesh and top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro.

Nutritional Information (per serving):
Calories: 209
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 25 mg
Sodium: 488 mg
Carbohydrates: 32 g
Fiber: 6 g
Sugar: 3 g
Protein: 15 g

P90X/X2 Portions
1 Protein
½ Legume/Tuber Carb

P90X3 Portions
1½ Carb
1 Protein

Body Beast Portions
1½ Starch
2 Protein

Containers
1½ Yellow
½ Red


If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Sweet Potato Skins with Turkey Bacon and Tomatoes

Nutritious baked sweet potatoes replace fried white potatoes in this healthy makeover of a popular bar snack. Instead of fatty bacon and sour cream, this sweet potato skins recipe uses turkey bacon and nonfat Greek yogurt. With only 190 calories per serving, they make a delicious snack, and can even be eaten for lunch or dinner.

Prep time 10 mins

Cook time 10 mins

Total time 20 mins

Serves: 4 servings

Ingredients

• 4 baked medium sweet potatoes, cut in half
• 1 tsp. olive oil
• ½ tsp. sea salt (or Himalayan salt)
• 8 Tbsp. low-fat plain Greek yogurt
• 2 slices cooked turkey bacon, chopped
• 2 medium tomatoes, chopped
• 8 green onions, thinly sliced

Instructions

1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

3.5.3208

Nutritional Information (per serving):
Calories: 190
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 7 mg
Sodium: 404 mg
Carbohydrates: 34 g
Fiber: 6 g
Sugar: 6 g
Protein: 7 g

P90X/P90X2 Portions
½ Protein
½ Vegetable
½ Legume/Tuber Carb

P90X3 Portions
1 Protein
1 Carb

Body Beast Portions
1 Vegetable
1 Protein
1 Fat

Containers
2 Yellow
½ tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

3 Day Refresh & Nursing

So, if you've been following me over on my Facebook page, you'll know that this past week, I did a 3-day refresh and had great results!  My bloat went down and I was happy to break through my plateau.

I've had several questions about doing the refresh while pregnant or nursing.  So... as promised, I'm going to share what I recommend to modify so both momma and baby are happy. 😃

The Meal Plan
The refresh is VERY low calorie. 900 calories a day to be exact. So, this is what I recommend WITH modifications so you will maintain your milk supply.

*First and Foremost... whether you are nursing or not, you MUST drink TONS AND TONS of water throughout the refresh for several different reasons... Water regulates EVERYTHING so in order to get the fiber properly working and keep your system "in flow" it NEEDS water. Also, you are detoxing which means your body is working hard so you don't want to get dehydrated. We want to flush out those toxins and help control our hunger so in order to do that, you need water... A LOT of water.

*Helpful tip! Prep EVERYTHING like I did pictured here. You'll be less tempted to reach for something that isn't in the plan and you'll set yourself up for success!

Day 1:

1) Upon Waking: 8-10 oz glass of water

2) Breakfast: Vegan or regular Chocolate shakeology with FULL Banana (original refresh calls for 1/2 banana but I recommend using  a full one) blended with 10 oz of water and ice.
3) Morning Tea: Mother's Milk tea (to promote healthy lactation) and I add in a snack here...1 cup of strawberries.

4) Mid-Morning: Fiber sweep (blech!) I'm not going to lie, this isn't my favorite. I blended this with 8oz of water and some ice to make it more manageable. The Fiber sweep is really important in the refresh. The whole program is very fiber-dense because that's what eliminates waste from your digestive system.
5) Lunch: Vanilla Fresh Protein shake blended with 10 oz of water, ice and a FULL banana (again, I recommend using a full instead of half.) 1 Cup of sliced cucumber with 2 tbsp. of hummus.
6)Afternoon Snack: 3 cups of mixed greens and 2 tbsp. mashed avocado.
7) Afternoon Tea: Mother's milk tea again and a cup of fruit (blueberries and raspberries).

8) Dinner: Vanilla fresh protein shake blended with 1/2 banana this time (original refresh says don't blend with anything) The coconut steamed veggies meal from the "dinner options" in the book which is basically mixed vegetables sautéed with coconut oil and a pinch of Himalayan salt + pepper is great. You can also modify this too and add in an extra cup of eggplant.
9) Evening Tea: If you aren't feeling satisfied, then you could have mother's milk again OR the optional 1 cup of organic veggie broth that's allowed.

Then you do days 2 and 3 the same way...just use different foods you can pick from the list in the book...


Day 2:

1) Upon Waking: 8-10oz glass of water

2) Shakeology with 10 oz of water, ice and a banana
3) Mother's milk tea and 1 cup of strawberries
4) Fiber sweep blended with ice and water
5) Vanilla fresh with a banana, water and ice, 5-7 baby carrots with 2 tbsp of hummus
6) 1 red pepper with 2 tbsp. avocado
7) mother's milk tea and 1 cup of fruit
8) Vanilla fresh shake with 1/2 banana, ice and water, veggie stir fry from the dinner recipe list PLUS 1 extra cup of veggies
9) Evening tea (if needed)



Day 3:
1) Upon Waking: 8-10oz glass of water
2) Shakeology with 10 oz of water, ice and a banana
3) Mother's milk tea and 1 cup of strawberries
4) Fiber sweep packet blended with ice and water
5) Vanilla fresh with a banana, water and ice, 1 cup sliced cucumber with 2 tbsp of hummus
6) 3 cups greens with 2 tbsp. avocado
7) mother's milk tea and 1 cup of fruit
8) Vanilla fresh shake with 1/2 banana, ice and water, Kale and pinenut dinner recipe from the menu in the book PLUS 1 extra cup of veggies
9) Evening tea (mother's milk)

So, that was it for the meal plan! 😃 Easy peasy, right? WRONG! lol.
Not going to lie... the refresh isn't easy... well, comparing it to most cleanses out on the market it's actually quite nice. You actually get to EAT food instead of putting your body in to starvation mode. This isn't one of those "harsh cleanses." By feeding your body clean foods that it actually uses.. you're more likely to keep the weight OFF post-cleanse. But it is challenging both mentally and physically... especially if you aren't used to eating super clean and you're already eating more than you're supposed to.
BUT... it's only 3 days! YOU can do ANYTHING for 3 days. A lot of the coaches on my team were doing the refresh with me.. so I had plenty of support and accountability to get me through it.  😃 Plus... I was reallllly determined to break my plateau and get back on the "clean eating" train. I knew it was the jump-start that I needed! That meant I had to stay FOCUSED!


Working Out
During the refresh, they recommend moderate to mild exercise. By keeping it light you will use your energy more effectively to help clean up your system. I also knew I needed to keep it light because my body was working hard to detox itself AND if you are nursing then your body is working to make milk for your baby... So, instead of my usual crazy Max30 and Insanity HIIT workouts and strength training with P90x3... I opted for T25 on Monday (Core cardio) Piyo on Tuesday (Drench) and T25 again on Wednesday (gamma RIP'T circuit.)

Frequently Asked Questions:
• How long do you wait to do the refresh after baby? That depends on you and your baby. Personally, I wouldn't try it (modified) until you have a good supply and nursing routine established and baby isn't having any issues.

• If I am prone to nursing supply issues (foremilk/hindmilk imbalance, mastitus, thrush, etc...) can I do the refresh? No, I wouldn't risk it. Just wait until you are done nursing or look into a long-term fitness and nutrition plan like the 21 day fix or 21 day fix extreme to help you get on track.
• How did you know what to add in? I should've prefaced by saying I'm not a nutritionist but, I DO know my body very well. I also know how to increase milk supply after you notice a drop (mother's milk tea, fenugreek, pumping, etc...) After nursing 4 children, I just know how much I can restrict my calorie intake so that I remain in the "safe zone." With that being said, what I recommend may or may not work for you. I am just sharing MY experience. This is not a post to "push" anyone to try the refresh while nursing. If you are concerned or worried... the best thing to do is just wait until you are done breastfeeding and THEN give it a shot. 😃
• Is there anything in the refresh that's harmful to you or baby? Nope. 😃 The refresh (and shakeology) is full of clean, whole, nutritiously-dense super foods. I don't know about you but that sounds pretty dang good for mom and baby compared to processed foods and GMO's. You're eating an array of fruits, veggies, protein, and healthy fat throughout the day to keep your energy and metabolism going so you don't damage your health and undermine your weight-loss goals.

• What if I don't like Veggies? Learn to like them. 😃 And it's only 3 day!!
• When you bend over do you still have that extra skin? Yes, I do have a little and I wear it proudly because I am a MOMMA! 😄

Post-Cleanse

So, what do you do post-cleanse? You should *continue shakeology!* Which is why the refresh challenge comes with a 30 day supply of shakeology so you can continue feeding your body good nutrition and so you don't steer yourself off track. Since the refresh, I haven't felt any cravings for any cheeses, quest bars, crackers or any other temptations I was stuffing my face with prior. 😃 I find myself wanting more whole foods - fruits, healthy fats and veggies. I will admit, I'm super happy to eat meat again after being completely vegan for 3 days lol!



It also made me realize how many servings of veggies I TRULY need to eat a day to keep seeing and maintaining my results from my workouts. Once you do the refresh you will finally see that nutrition really IS 80% of the equation when it comes to getting the body you want. I'm making it a goal to make sure I get all of my veggies servings in EVERY DAY. So, I'm not only continuing with shakeology but I will also be following the 21 day fix meal plan from here on out. That will ensure that I'm getting exactly what my body needs, how much of it to eat and when to eat it each day.



Phew! I think that about covers it all. 😃 If you have any questions or want to get started with your 3-day refresh and/or the 21 day fix challenge... make sure you contact me 😃 Hope this was helpful for you!

Talk soon! 😃

Renee Smith

Independent Diamond BeachBody Coach

Holiday Survival Guide

I like to call November and December SURVIVAL MODE when it comes to nutrition and fitness.  This is the time of year when most people make excuses as to why they don’t have the time to workout or why they don’t have the money to eat healthy.  I KNOW for a fact that if you have a strong desire and motivation to DO ANYTHING then you will find a way.  If you are not highly motivated then you will FIND EXCUSES instead!  I hear it all the time.  For the last 3 1/2 years of coaching people to reach their health and fitness goals I see excuses, I see people lose motivation and give up, but I do see people that succeed.  

The characteristics of successful weight loss are this:

1.  A strong driving force or “WHY” to change their nutrition and fitness. You can’t just sorta kinda want to change, you have to REALLY WANT TO CHANGE!  After the novelty of the new program wears off, what is going to keep you going?  It’s internal motivation to change more than you want to stay the same!

2.  Committed.  People that succeed are committed.  They are willing to do whatever it takes to be successful and they are not QUITTERS. They are committed to starting and finishing the fitness program exactly as it is laid out and they will evaluate and tweak their program as they go.  But, once they go in, they go ALL in!

3.  FAITH.  People who succeed have faith!  They believe that without a shadow of a doubt that somehow, some way, they will be successful at this weight loss game.  It’s just that, it's a series of trials, errors and triumphs before you find what works for your body the best.  Those that have faith in the process and believe that I won’t lead you astray succeed.  It is those people that think it's not working fast enough, or that their progress is TOO slow, or that they NEED  MORE cardio or MORE protein and start going off and changing things on their own that get frustrated and FAIL.  The reason is that they didn’t follow the plan!  No one knows better than the trainers and nutritionists that create the program what will work.  So, don’t second guess the program.  It was designed for a very specific reason!

4. Successful people follow the nutrition plan.  Yes, I know this isn’t what you wanted to hear but it’s the truth! The people who have the MOST success are those that really do truly follow the nutrition plan laid out in the program.  If you aim to eat 80% of the time according to your plan you will get results.  If you track your food in a journal, you track your water intake, you allow yourself 1 or 2 treats per week you will make great steady and healthy progress!  You can have your cake and eat it too!


I am on a mission this holiday season to keep people ACCOUNTABLE & MOTIVATED to continue their health and fitness journey.  This time of year I’m not asking you to go 100% strict but what I am asking you is this.  

DO YOU WANT TO END 2016 BETTER THAN YOU STARTED?  DO YOU WANT TO MAKE A REVERSE NEW  YEARS RESOLUTION??? 

Imagine how much more energy you would have to get in your holiday shopping, wrap presents, to visit with friends, to get in those extra work hours, and do everything on your holiday wish list if you ate healthier and exercised 30 minutes each day?  

Did you know that just the simple act of fueling your body with really great nutrient dense food can ALONE boost your energy level and metabolism?  
I know for a fact when I do my workout first thing in the morning that I feel more empowered and strong to take on the day!  I find when I fuel my body with healthy foods I’m not starving or craving unhealthy snacks.

It did not happen over night but through support, accountability and daily motivation I have changed my entire life and then passed it on to my family.  We have never felt better, our kids are learning great habits and we are not stressed about the holiday season.  We are planning a healthy Thanksgiving dinner, some fun get togethers with friends but we are staying accountable to our workouts and we are eating on track 90% of the time.  We know that when our treats happen they are earned and they are in moderation!  It is truly just a shift in mindset of taking it one day at a time and not getting overwhelmed by the big picture!

So that’s the game plan!  I feel that it would be super VALUABLE AND HELPFUL to do the same for YOU!!!

I am going to run a 4 week HOLIDAY SURVIVAL guide support group starting on December 5th and running until the end of the year!  

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?  

So what are the requirements to participate in this group, because I know that is what you are thinking!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, then contact me.

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?  Does this sound like something you would like to do???  

I am committed to helping YOU END THE YEAR STRONG!  LETS DO THIS!!!!

Renee Smith

Independent Diamond BeachBody Coach

Shakeology Mug Cake

                  

So I am going to just shoot it straight!  I have a killer sweet tooth and I love anything chocolate! I have a hard time passing it up! I was in dire need of something last night so I whipped up this bad boy! It satisfied the need for something sweet and I didn’t kill my healthy eating! I am very aware that when you heat up Shakeology it does take away some of the nutritional value, but I already had my shake for the day so it's ok!  I’m totally cool with it! You have to give this a try!!!

Ingredients

1/4 tsp baking powder
1 scoop Shakeology
1 Tbsp sweetener of your choice {optional}
dash of salt
1 egg
optional mix in: peanut butter, cocoa powder
2 or 3 Tbsp water/milk

Directions

In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener. Next, mix in an egg and 2-3 tablespoons of water/milk. If you want it to be more moist then add a little more water. Mix until dry ingredients are wet. If you’d like to add peanut butter, put one dollop in the center and push it down a bit. Microwave for 90 sec. Personally I do 55 seconds because I like mine a little more gooey on the inside. When it is done the edges will pull from the sides.

 Renee Smith

Independent Diamond BeachBody Coach

Mancakes

                 

Yes I said it right, MANCAKES not pancakes!  I first learned about mancakes from my coach Deidra and then I watched Maegan post about them all the time and how awesome they are.  I decided that I just had to give it a try.  ACTUALLY, my husband decided he was going to make them!!
I am hooked and there are so many different ways you can make them!  Today I’m sharing one of our favorites. If you are looking for a way to eat pancakes but keep it clean and not overkill it on the carbs this works great.
You can make them ahead of time, let them cool and then store them for later or you can eat them immediately.  Either way they are delicious.
If you try it definitely let me know what you think!!!!

Yes I said it right, MANCAKES not pancakes!  I saw this recipe and decided that I just had to give it a try!!

I am hooked and there are so many different ways you can make them!  Today I’m sharing one of our favorites. If you are looking for a way to eat pancakes but keep it clean and not overkill it on the carbs this works great.  It's no secret that I LOVE my carbs but I do try to keep them in check.

You can make them ahead of time, let them cool and then store them for later or you can eat them immediately.  Either way they are delicious.

If you try them, definitely let me know what you think!!!!

Ingredients

1/4 c quick oats
4 egg whites
1/2 c berries or 1/2 of a banana
1 tsp vanilla
1 tsp cinnamon

Directions

Heat pan to medium heat
Combine egg whites, oats, vanilla & cinnamon.  You can blend or put it in a bowl and stir.
Add fruit and pulse blender.
Using a 1/4 cup, pour into pan, cook on each side for about 2 minutes or until edges are firm.
Flip once, let cool and store or eat immediately.

Renee Smith

Independent Diamond BeachBody Coach

21 Day Fix Extreme Recipe: Chicken Fajitas

                  

We are also experimenting with the recipes on the Fix Extreme and so far there has not been 1 recipe that we haven’t loved!  We made the chicken Fajitas on Sunday  night and we actually made extra so we would have lunch for Monday.  Not only was it really delicious, it made great leftovers too!  This is something you could make in bulk and portion out for the entire week and have lunches for a few days.  If you have non clean eaters in your family you can still do the chicken fajitas but just give everyone else shells to use instead of lettuce!
So please put this in rotation, it’s quite awesome!  Make sure to let me know what you think!
This recipe makes 4 servings and 2 fajitas each

Ingredients

1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional

Directions

Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag. Add chicken, bell pepper, and onion; mix gently to coat. Refrigerate for 15 minutes. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through. Remove from heat.  Add lime juice. Evenly top lettuce leaves with chicken mixture, avocado and salsa. Garnish with lime wedges if desired.
Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue
You gotta try this!  It’s amazing!!!

We are experimenting with the recipes on the Fix Extreme and so far there has not been 1 recipe that we haven’t loved!  We are making the chicken Fajitas on Sunday night and we plan to make extra so we can have lunch for Monday.  Not only is it really delicious, it makes great leftovers too!  This is something you could make in bulk and portion out for the entire week and have lunches for a few days.  If you have non clean eaters in your family you can still do the chicken fajitas but just give everyone else shells to use instead of lettuce!
So please put this in rotation, it’s quite awesome!  Make sure to let me know what you think!
This recipe makes 4 servings and 2 fajitas each

Ingredients

1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional


Directions
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large re-sealable plastic bag. Add chicken, bell pepper, and onion; mix gently to coat. Refrigerate for 15 minutes. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through. Remove from heat.  Add lime juice. Evenly top lettuce leaves with chicken mixture, avocado and salsa. Garnish with lime wedges if desired.

Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue

You gotta try this!  It’s amazing!!!

Renee Smith

Independent Diamond BeachBody Coach