JJ Smith’s 10 Day Green Smoothie Cleanse: Round 2

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Happy Monday everyone!!

Just like last time…I am hesitant to post pics…but I am..and I’m hoping it will inspire someone else.

I just finished round two of the green smoothie cleanse. In the 20 days (took a week break in between the two rounds and am being followed by my doctor) I have lost 18 lbs!!!!! Go me! Go me!

My boyfriend joined me this time and I don’t know how much he has lost yet but he looks noticeably different.

I have to say this cleanse has really changed the way I view what I eat. Since my journey has begun, my blood pressure is down from 130/98 to 110/79. I’m a nurse and I’m on my feet all day and I have noticed a big change in the way I feel after a long day. No more pain!
Again I have to thank my coworker Sandra for inspiring me to try this cleanse; JJ Smith for sharing this wonderful wisdom with me; my family and friends who have supported me every step of the way; and all of YOU on this page that encourage me and inspire me everyday!!

Follow my weight loss journey on Instagram!!

Healthy Mexican Chicken Bake

I was feeling all creative n stuff…and I wanted mexican food without sabotaging all of my weight loss efforts.

A meal at a sit down restaurant averages about 1,300 calories. The whole pan of this is 2380 calories!!! Cheese and all!!! (But don’t eat the whole pan LOL) The pan can be broken into 5 servings at 476 calories per serving.

Ingredients:
5 skinless chicken breasts
1, 16 oz jar of Pace salsa, original
1, 16 oz jar of Pace salsa, fire    roasted tomato and corn
2 cups four cheese Mexican blend shredded cheese
1 can Campbell’s cream of chicken and mushroom (the combo in 1 can is alot less calories than buying 1 can of each
1 oz packet of Old El Paso fajita seasoning mix
Whatever various mexican spices you like (I used chili powder, cumin, salt, pepper)

Step 1
Season chicken with your various spices and fajita seasoning mux

Step 2
Cook chicken on the stove at medium heat (make sure it’s nice and tender)

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Step 3
While the chicken is cooking, in a bowl combine both jars of salsa and the can of cream of mushroom and chicken. Stir.

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Step 4
When chicken is done, put it in a pan. Pour your mixture in the bowl over the chicken. Top with cheese. Cover pan with aluminum foil and cook in the oven at 350° for 20 minutes.

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Step 5
Serve!! Enjoy!!! And for your less calorie conscious friends and family (I hate you LOL) add over a tortilla, serve with a sweet cornbread, rice, or top with crushed nacho cheese doritos right before serving.

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My plate

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My boyfriend’s plate

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Tell me how it turns out!

Eat Healthy for $36 a Week

Ok you guys, you know I’m…what shall I call it? I’m frugal. And it’s sort of hard to be frugal when you are trying to get fit. (And we wonder why America is fat!! It’s cheap to be fat! I can get 2 bags of chips for the price of 1 organic apple!!! AHHHH!! Ok…off of my soap box) So here’s a cheap week long menu for you. You’re welcome ; )

SUNDAY

 

    • Breakfast: A baked apple with four ounces of plain grits and cinnamon; eight ounces of milk
      Cost: $2.18
    • Lunch: Cannellini bean salad; pumpkin/apple muffin; green smoothie
      Cost: 93 cents
    • Dinner: Salmon burger on 100 percent whole wheat Arnold thin with steamed broccoli
      Can sub another frozen burger, such as turkey
      Cost: $1.90
    • Snack: Seasonal fruit cup Cost: $1.00

 

MONDAY

 

  • Breakfast: A cup of plain, fat-free yogurt with walnuts and frozen blueberries (thawed and pureed)
    Cost: $1.77
  • Lunch: Egg white frittata with your choice of frozen vegetables; 100 percent whole grain toast
    Cost: $1.11
  • Dinner: Lentils with brown rice with frozen spinach and fresh carrots
    Cost: $2.00
  • Snack: An ounce of unsalted peanuts, with an ounce of raisins
    Cost: 19 cents

TUESDAY

 

  • Breakfast: Egg whites and frozen spinach scramble with 100 percent whole wheat toast; orange juice
    Cost: $1.11
  • Lunch: Frozen broccoli/leek soup; quinoa with mixed frozen vegetables
    Cost: $1.50
  • Dinner: One half cup Sloppy Jim’s with one cup 100 percent whole wheat pasta; cut apple
    Cost: $2.33
  • Snack: 100 percent whole wheat crackers with one tablespoon of natural peanut butter
    Cost: 90 cents

WEDNESDAY

 

  • Breakfast: One half cup of oatmeal or whole grain cereal, with one cup skim milk and an ounce of raisins
    Cost: 74 cents
  • Lunch: Quinoa with your choice of vegetables in a whole wheat wrap; frozen berries
    Cost: 97 cents
  • Dinner: Black bean burger on whole wheat Arnold thin with frozen mixed fruit salad
    Cost: $1.22
  • Snack: Homemade hummus with red pepper sticks
    Cost: $1.22

THURSDAY

 

  • Breakfast: Grilled peanut butter and banana, with frozen mixed berries
    Cost: $1.25
  • Lunch: Four ounces of grilled chicken breast atop two cups of fresh spinach
    Cost: $2.50
  • Dinner: Frozen mahi mahi with baked potato; fat free yogurt; green beans
    Can sub any burger
  • Snack: String cheese; handful of dried apricots
    Cost: $1.32

FRIDAY

 

  • Breakfast: A cup of whole grain cereal with one cup of skim milk and cut strawberries
    Cost: 70 cents
  • Lunch: Whole grain wrap with fat free refried beans, canned salsa and lettuce
    Cost: $1.10
  • Dinner: A cup of black beans and one half cup of brown rice; four ounces of frozen chicken breast
    Cost: $1.63
  • Snack: Baked sweet potato kale chips
    Cost: $1.00

SATURDAY

 

  • Breakfast: Hard boiled egg sliced; two slices of whole grain toast; fresh apple
    Cost: $1.46
  • Lunch: Whole wheat pita with canned salmon, one tablespoon olive oil and vinegar, plus cut celery
    Cost: $2.00
  • Dinner: Fat free tuna burgers on whole wheat Arnold thin with sweet potato fries and frozen broccoli
    Can sub any burger
    Cost: $1.67
  • Snack: Air popped popcorn with one ounce of almonds
    Cost: 40 cents

Slow Cooker Chicken Fajitas

Ingredients
  • ¼ cup butter
  • 2 cups green bell pepper, sliced
  • 2 cups sweet onion, sliced
  • 3-4 chicken breasts, boneless/skinless
  • 1 packet of dry fajita seasoning
  • ⅓ cup salsa

 

How to Make Slow Cooker Chicken Fajitas

 

Instructions
  1. Turn the slow cooker on low.
  2. Add butter, then peppers, onion and chicken breasts.
  3. Sprinkle seasoning over the chicken. Add salsa.
  4. Cover and cook on low for 4-6 hours.
  5. Use a fork to shred the chicken and serve.

My Healthier Hot Wings/Mustard Wings

I wanted some wings but fried  greasy wings is not what I need right now while I’m trying to lose weight. So I’ve come up with a different recipe so you can eat wings guilt free. 5 wings is only about 270 calories versus 1 fried and floured wing which is about 100 calories per wing

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Ingredients:
Wings
Red Pepper
Cayenne Pepper
1 tbsp Butter
Sea Salt
1/2 cup Hot Sauce
Mustard (dijon)
Cooking Spray

Step 1:
Wash wings. Then put wings in pot with enough water to cover them. Add the cayenne pepper, red pepper and salt to the water. Let wings boil for 15 minutes.

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Step 2:
Put oven on broil (high). Put boiled wings on a cookie sheet sprayed with cooking spray. You don’t want the skin to stick to the foil. Broil wings for 10 minutes (or until crispy) on each side. If you want the wings crispier broil them longer…just be careful not to burn them.

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Step 3:
While waiting for wings, combine the Hot Sauce and butter (or margarine, which ever you want)
in a microwave safe container and cook in microwave for 2 minutes or until melted. In another container put you dijon mustard. You can try whatever sauce combination you want as long as you keep your caloric content low.

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Step 4:
When wings are done, shake em in whichever sauce you want and enjoy!

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I loved these!!! And my boyfriend liked them too. Tell me how they work out for you!

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Note: The hot sauce stained my bowl. So use a bowl you don’t really care about

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Healthy Strawberries and Cream Frapp

 

Jennifer at Peanut Butter and Peppers has come up with  a healthy version of the Starbucks Strawberries and Cream Frappuccino and it is DELICIOUS!!

 

Ingredients

  1. 2 cups unsweetened coconut milk (I used sweetened)
  2. 1/3 cup strawberries, frozen
  3. 6 medium strawberries,fresh, roughly chopped
  4. 1 tsp, vanilla extract
  5. 1/2 tsp. stevia (one packet)

Instructions

  1. Freeze coconut milk in a shallow dish. Once frozen, leave on counter to thaw a bit or microwave for about 30 seconds until it’s thawed enough for your blender to handle. Just don’t overheat it.
  2. In a microwave safe dish add the frozen strawberries and defrost for about 45 seconds. Mash strawberries with a fork. You are looking for the juice of the strawberries.
  3. In a blender add coocnut milk, vanilla extract, frozen strawberries with the juice, fresh strawberries and stevia. Crush/blend until incorporated about 2 minutes.

So how does it line up nutritionally with the Starbucks competitor??

-Starbucks 12 oz Strawberries and Cream Frappuccino with non-fat milk, no whip:

Calories:  230

Fat:  0

Sodium:  190

Carbs:  53

Fiber 0

Sugar:  5

Protein:  42

 

-Jennifer’s Frappe 12oz:

Calories:  83.6,

Fat:  5.2

Sodium:  151

Potassium:  114

Carbs:  6.9

Sugar:  4.6

Protein:  .04

 

Healthy Cake Alternative for 4th of July!!!!

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Ingredients:
– 1 large seedless watermelon
– 2 cans full fat coconut milk (left in fridge for 6 hours or more), or thick yogurt, or whipped cream
– 1/2 tsp. vanilla extract
– 1 Tbsp. raw honey
– 1 cup sliced raw almonds or shredded coconut
– Seasonal fresh fruit (for topping)

Directions:
TO MAKE THE COCONUT WHIPPED CREAM
1. Make sure to place the can of coconut milk in the refrigerator for at least 6 hours (or overnight). This will cause the cream to separate from the milk. The cream will be at the top of the can.
2. Open the can of coconut milk and scrape out the cream into a medium sized bowl. Hint: Always open the can from the bottom and pour the milk out into a separate container before scraping out the cream. You can use the saved milk for smoothies and other recipes.
3. Add the vanilla and raw honey to the mixture. Whip the cream with a hand mixer on medium speed and work your way up to high speed until the cream is fluffy. Place the bowl of whipped cream in the fridge until ready to use.

4. Also If you prefer…you can use thick yogurt or whipped cream instead of this

TO MAKE THE TOASTED ALMONDS OR COCONUT:
1. Place a medium sized skillet over medium-high heat and allow the pan to get hot.
2. Add the sliced almonds or shredded coconut and toss in the pan until they are toasted and turn a light brown color. Remove from pan and set aside to cool.

TO ASSEMBLE
1. Remove the top and bottom from the watermelon and remove the rind from the middle section. You should be left with a cake-shaped piece of watermelon. Cut the watermelon “cake” into the number of wedges/slices you want. I recommend 6-8 slices depending on the size of the watermelon. (See above for a visual on how to cut the watermelon!). NOTE: You can leave the watermelon intact if you plan on traveling with it or do not want to cut it. Slicing a cake ahead of time just makes it much easier to dip the edges into the icing and then into anything else you want to adhere to the icing, such as the almonds or toasted coconut.
2. Pat the outside of the watermelon dry with paper towels (this is important because it will help the coconut whipped cream adhere better).
3. Dip the outside edge of each slice into the coconut whipped cream (or yogurt or whipped cream) and then into the toasted almonds or coconut, and reassemble the wedges into the cake shape on a serving platter. Top with more whipped coconut cream (or yogurt or whipped cream) and your favorite fresh fruit (ex. blackberries, strawberries and kiwi). Serve or store in the refrigerator until ready to serve.

healthy watermelon cake