Apple Muffins (dairy and gluten free)!

A healthy spin on an apple muffin!! 

2 cups blended steel cut oats (I blended them in a nutribullet, measure after blended)

1 tsp baking soda 

2 tsp cinnamon 

1 tsp all spice (optional) 

Stevia to taste (I added about 2 tsp) 

2 ripened bananas (mashed) 

1/2 cup raw peanut butter 

1 egg

1/2 cup unsweetened almond milk 

2 small diced apples 

Directions:

1. Mix all dry ingredients in a bowl (oat flour, baking soda, cinnamon, all spice, stevia)

2. Mix all of the other ingredients in a separate bowl (mashed bananas, peanut butter, egg, almond milk, diced apples) 

3. Slowly add in the dry ingredients and stir as you do so. Stir until smooth. 

4. Lightly spray a muffin tin. 

5. Fill each muffin spit about 1/2 to 3/4 full. Should make around 12 muffins. 

6. Bake at 350 degrees for 25 minutes. Check to see if cooked all the way through

 (may need around 30 minutes)

7. Lightly sprinkle on cinnamon sugar and let cool. Enjoy hot or cold! 

Transformation 120! 4 months to a whole new body!

THE JUICE PLUS+ TRANSFORM120 PLAN:

Days 1-7: 1 Complete shake daily; 2 healthy meals, snacks; Juice Plus+ Trio (1 of each)

Days 8-112: 2 Complete shakes daily; main meal lunch; snacks; Juice Plus+ Trio (2 of each)

Days 113-120: 1 Complete shake daily, 2 healthy meals; snacks; Juice Plus+ Trio (2 of each)

Day 121 and every other day for life: 1 Complete shake (or every other day); eat clean, drink water, exercise and take Juice Plus+ Trio (2 of each)

Juice Plus+ Complete Whole Food Shake Mix: Add a scoop of Juice Plus+ Complete powder to

one cup of almond milk, soy milk, rice milk, juice or cold water. Stir, shake, or blend until smooth.

 For added nutrition and variety, experiment with additional wholesome ingredients such as fruits and berries, kale or spinach. There are lots of delicious recipes attached to this blog.

Main Meal: Eat a healthy, solid meal; a big veggie meal with a small portion of organic meat (if you want meat) or fish; you can eat some small amounts of whole grains (1/2 cup).

Water: Drink at least half your weight in ounces of water daily to hydrate you and flush toxins.

Snacks: Eat something every 2-3 hours and do not skip meals. This is the key to success!

Consider raw veggies & fruits mid-morning and seeds/nuts mid-afternoon. Ideas: sliced apple or pear with 1 tablespoon almond butter; carrot, celery and/or cucumber sticks with hummus; avocado slices with tomatoes & cheese; 10 to 15 raw almonds. Have Juice Plus+ Complete

Nutrition Bars on hand everywhere you go – they are another perfect healthy snack.

Juice Plus+: Week 1 take ONE Juice Plus+ Orchard, Garden, and Vineyard Blend capsule (with a large glass of water) at meal times (for a total of 3 capsules daily).

From Week 2 on, take TWO Juice Plus+ Orchard, Garden, and Vineyard Blend capsules (for a total of 6 capsules daily).

Exercise: Crucial to this program is regular physical activity: resistance training at least two times per week and at least 30 other minutes of activity each day (walking, sports, running, metabolic workouts, etc.) The resistance training sessions can take the place of the walk if you are breathing harder than normal during your workouts. Check with your doctor if you have not been exercising!

This plan is created for those who may need a little more than 30 or 60 days to get a real jumpstart on their health! Real, Long Lasting Results come over time! It has been said that our cells turn over every four months and we literally get a brand new body. So let’s rock these 120 days and give our body the nutrition it wants!

Check out the rest of this blog for more healthy recipe ideas and at home workouts! Contact me at: brooke@fytresults.com or http://bb29059.juiceplus.com/

Transform 90: 90 Days to a Healthier You!

THE JUICE PLUS+ TRANSFORM90 PLAN:

Days 1-7: 1 Complete shake daily; 2 healthy meals, snacks; Juice Plus+ Trio (1 of each)

Days 8-82: 2 Complete shakes daily; main meal lunch; snacks; Juice Plus+ Trio (2 of each)

Days 83-90: 1 Complete shake daily, 2 healthy meals; snacks; Juice Plus+ Trio (2 of each)

Day 91 and every other day for life: 1 Complete shake (or every other day); eat clean, drink water, exercise and take Juice Plus+ Trio (2 of each)

Juice Plus+ Complete Whole Food Shake Mix: Add a scoop of Juice Plus+ Complete powder to

one cup of almond milk, soy milk, rice milk, juice or cold water. Stir, shake, or blend until smooth.

 For added nutrition and variety, experiment with additional wholesome ingredients such as fruits and berries, kale or spinach. There are lots of delicious recipes attached to this blog.

Main Meal: Eat a healthy, solid meal; a big veggie meal with a small portion of organic meat (if you want meat) or fish; you can eat some small amounts of whole grains (1/2 cup).

Water: Drink at least half your weight in ounces of water daily to hydrate you and flush toxins.

Snacks: Eat something every 2-3 hours and do not skip meals. This is the key to success!

Consider raw veggies & fruits mid-morning and seeds/nuts mid-afternoon. Ideas: sliced apple or pear with 1 tablespoon almond butter; carrot, celery and/or cucumber sticks with hummus; avocado slices with tomatoes & cheese; 10 to 15 raw almonds. Have Juice Plus+ Complete

Nutrition Bars on hand everywhere you go – they are another perfect healthy snack.

Juice Plus+: Week 1 take ONE Juice Plus+ Orchard, Garden, and Vineyard Blend capsule (with a large glass of water) at meal times (for a total of 3 capsules daily).

From Week 2 on, take TWO Juice Plus+ Orchard, Garden, and Vineyard Blend capsules (for a total of 6 capsules daily).

Exercise: Crucial to this program is regular physical activity: resistance training at least two times per week and at least 30 other minutes of activity each day (walking, sports, running, metabolic workouts, etc.) The resistance training sessions can take the place of the walk if you are breathing harder than normal during your workouts. Check with your doctor if you have not been exercising!

This plan is created for those who may need a little more than 30 or 60 days to get a real jumpstart on their health! Real, Long Lasting Results come over time!

Check out the rest of this blog for more healthy recipe ideas and at home workouts! Contact me at: brooke@fytresults.com or http://bb29059.juiceplus.com/

Transform 60

60 days to a healthier, more vibrant you!

THE JUICE PLUS+ TRANSFORM60 PLAN:

Days 1-7: 1 Complete shake daily; 2 healthy meals, snacks; Juice Plus+ Trio (1 of each)

Days 8-52: 2 Complete shakes daily; main meal lunch; snacks; Juice Plus+ Trio (2 of each)

Days 53-60: 1 Complete shake daily, 2 healthy meals; snacks; Juice Plus+ Trio (2 of each)

Day 61 and every other day for life: 1 Complete shake (or every other day); eat clean, drink water, exercise and take Juice Plus+ Trio (2 of each)

Juice Plus+ Complete Whole Food Shake Mix: Add a scoop of Juice Plus+ Complete powder to

one cup of almond milk, soy milk, rice milk, juice or cold water. Stir, shake, or blend until smooth.

 For added nutrition and variety, experiment with additional wholesome ingredients such as fruits and berries, kale or spinach. There are lots of delicious recipes attached to this blog.

Main Meal: Eat a healthy, solid meal; a big veggie meal with a small portion of organic meat (if you want meat) or fish; you can eat some small amounts of whole grains (1/2 cup).

Water: Drink at least half your weight in ounces of water daily to hydrate you and flush toxins.

Snacks: Eat something every 2-3 hours and do not skip meals. This is the key to success!

Consider raw veggies & fruits mid-morning and seeds/nuts mid-afternoon. Ideas: sliced apple or pear with 1 tablespoon almond butter; carrot, celery and/or cucumber sticks with hummus; avocado slices with tomatoes & cheese; 10 to 15 raw almonds. Have Juice Plus+ Complete

Nutrition Bars on hand everywhere you go – they are another perfect healthy snack.

Juice Plus+: Week 1 take ONE Juice Plus+ Orchard, Garden, and Vineyard Blend capsule (with a large glass of water) at meal times (for a total of 3 capsules daily).

From Week 2 on, take TWO Juice Plus+ Orchard, Garden, and Vineyard Blend capsules (for a total of 6 capsules daily).

Exercise: Crucial to this program is regular physical activity: resistance training at least two times per week and at least 30 other minutes of activity each day (walking, sports, running, metabolic workouts, etc.) The resistance training sessions can take the place of the walk if you are breathing harder than normal during your workouts. Check with your doctor if you have not been exercising!

Check out the rest of this blog for more healthy recipe ideas and at home workouts! Contact me at: brooke@fytresults.com or http://bb29059.juiceplus.com/ 

Is that behavior getting me closer to my goal?

My tip for this week is to ask yourself a simple question before everything you do: is that behavior going to help me get closer to my goal?

We all know what to do to be healthier, eat better, move more, etc. Sometimes it's just a matter of implementing these healthy changes into our lives. Next time you want that brownie, you think skipping a meal is going to make you thinner, you think that one cookie you ate yesterday blew the whole week, etc. Stop yourself! Take a deep breathe, sip on some water and decide what's more important: your goal or those 10 beers. 

Breakfast Pudding Time!

Delicious, filling and healthy! It's like eating dessert for breakfast 😉

1 scoop Dutch chocolate complete 

1 tbsp peanut butter 

1 tbsp raw cocoa powder 

2 tbsp raw sunflower seeds 

1/2 cup mixed berries 

Mix the complete, peanut butter and cocoa powder with about 1/2 cup water to start and stir until thick and dissolved into a pudding consistency. You may need to add a little more water as you go. 

Second mix in your sunflower seeds and berries

Third, enjoy! 

Sinus Detox Drink!

Fall is upon us and so are those stubborn  allergies and colds. Sinuses stuffed, sore throat, low energy, try this mix!!

Green tea (one or two servings) in 8-16 ounces of water 

1/2 tbsp cayenne pepper 

1/2 tbsp cinnamon 

2 tsp raw honey 

Juice from 1/2 lemon 

Add all of these together and give it a sip! If it's not sweet enough try adding a little stevia. I have also added a little almond milk to the top! 

Are you stuck in a rut? Are you at a plateau?

Changing your lifestyle can be hard at times, but never forget why you started, what your end goal is and what steps need to be taken to get there.  If you are stuck in a plateau, STOP, THINK, and ANSWER all of these questions completely!

PLATEAU ASSESSMENT

Why is being healthy important to you?

What are your healthy habits?

                How many times a week do you work out?

                                What do your workouts consist of?

                How much sleep do you get on average each night?

                How much water do you drink on average in a day (ounces)?

                Do you take any vitamins/ supplements/ Juice Plus Capsules?

                What does a healthy diet look like to you?

                How is your nutrition?

                How many times per week do you eat out?

                                Where do you eat out?

                How many alcoholic beverages do you consume in an average week?

                How many hours per day do you spend on you?

                How is your stress?

                Are you happy?

                How is your energy?

                What vegetables do you eat?

                                How often do you eat them?

                What fruits do you eat?

                                How often do you eat them?

                What do you consider a splurge?

                                How often do you splurge?

If you have questions about how to improve your answers, ASK QUESTIONS!!

Your Guide To Creating the Best Smoothies Around!

Both French Vanilla and Dutch Chocolate shake ideas.  Just copy and paste this link into your browser!

http://teamjp.net/jpt/Complete%20Recipe%20Book.pdf

3 course dinner!

Had a little extra time this Sunday evening so I decided to put a little more effort into dinner! A lovely three course meal packed with nutrients! If you have always hated vegetables give these recipes a try! You may change your mind :)

Appetizer: beet chips

1. Wash beets (use as many as you want)

2. Slice the beets as thin as possible

3. Spray a pan with olive oil 

4. Place the beets evenly spaced apart and spray the top of them with olive oil

5. Season with salt to taste 

6. Bake at 400 degrees for 10 minutes, flip the beets over and bake for another 15 minutes or until crispy!

Let them cool a bit and enjoy!

Picture may not look overly appetizing but they did taste great!

Main course: roasted vegetables and chicken 

1. Unthaw the chicken and dice it up

2. Cut up all of your favorite vegetables. I used rutabaga, red onion, bell peppers, mushrooms, and black olives 

3. Spray the pan with olive oil

4. If you are using rutabaga or any potato place those in the pan and bake for 20 minutes (they take a little longer to cook)

5. Add in the chicken and vegetables 

6. Spray over the chicken and vegetables with olive oil

7. Spice to your taste. I used garlic salt, Italian seasoning and a little bit of cayenne pepper for extra spice! Just a a dusting of each over everything. 

8. Bake at 400 degrees for 20 minutes or until chicken and vegetables are cooked through. 

Enjoy while it's still hot! 

And for dessert... A pumpkin treat, recipe to come at a later time!