Sunday, September 29, 2013

Skinny Buffalo Chicken Dip

In the past several years I have been a huge fan of buffalo chicken dip.  Every "pot luck" lunch that has occurred at my work has consisted of someone bringing chicken dip and guess what, it's always the first thing that's gone!  So, throughout my clean eating journey, I have tried to take some of my favorite foods and "clean them up" so that I wouldn't have to give them up!  Here is a wonderful recipe that I tried and it came out delicious!
  • 4 oz reduced-fat (or fat-free) cream cheese, softened
  • 1 cup plain Greek Yogurt
  • 1 cup shredded part-skim Mozzarella cheese
  • 1/2 cup hot sauce (I prefer Frank's)
  • 1/2 cup crumbled light blue cheese
  • 1 Tbsp. Ranch Powder Seasoning
  • 3 cups shredded cooked chicken
Yields: Approximately 5 cups
  1. Preheat over to 350 degrees F.
  2. In a large bowl, stir all ingredients together until well-mixed. 
  3. Transfer mixture into a small greased baking dish and bake for 30-35 minutes, or until cheese is melted and the edges begin to slightly brown. 
  4. Remove and Serve immediately.
If you prefer to cook in a slow cooker - stir all ingredients and cook on low for 4 hours, or until cheese is melted.
You can serve this fabulous dip with carrots, celery, or Food Taste Good Tortilla Chips!


Thursday, September 26, 2013

Balsamic Marinated Porkchops

I LOVE recipes that include balsamic vinegar!  Here is a delicious clean eating pork chop recipe that I found on the Clean Eating website.  Let me know your thoughts when / if you try it!  This dinner was a keeper for us!
Serves: 4
  • 1/3 cup balsamic vinegar (I always like to add a TAD extra :)
  • 1/3 cup extra-virgin olive oil
  • 3 tbsp. honey
  • 1 tbsp. fresh rosemary, chopped
  • 4 5oz lean boneless pork chops, trimmed of visible fat
  • Olive oil cook spray
  • Sea salt and fresh ground black pepper, to taste
  • Fresh thyme leaves for garnish
  1. In a small bowl, whish together vinegar, oil, honey and rosemary. Add  to a 1 gallon zip lock bag.  Add pork to the bag and refrigerate for at least 1 hour, turning occasionally.
  2. When ready, discard marinating liquid and season pork with salt and pepper. Coat grill pan with cooking spray and heat over medium high.  Add pork and cook until it is opaque throughout and feels firm to touch (or internal temp of 160 degrees F).  It takes about 5 or so minutes on each side.
I like to serve pork chops with rice and grilled asparagus!


Monday, September 23, 2013

Let's Get Heathy for Fall!

I've been asked a lot about whether Shakeology works or is worth the investment.  My response, I took a year off of my full time job, without pay, and before doing so, I made sure continuing with my Shakeology would not be an issue. 
Aside from Shakeology, many seem to be wondering about this "clean eating lifestyle" that I, as well as my family, have adapted to.  I've said it time and again, I don't eat salads all day, every day, and I don't starve myself! And there is no requirement to drink Shakeology 2 or more times a day to see results!  Who wants to drink over 50% of their diet?  Instead, I replace one meal per day with Shakeology and eat clean snacks and meals throughout the rest of the day.  I have wonderful recipes under the Clean Eating tab for you to see.  They are recipes that have been kid tested AND husband approved!
Beginning Monday, September 30, MY health and fitness coach, the one person who is, to me, the most knowledgeable person when it comes to learning and changing to a clean eating lifestyle, is offering a 30 day Clean Eating and Shakeology test group.  For 30 days, she is going to teach the basics of clean eating, what to eat, when to eat, and how much to eat.  This group will be filled with tips that you can use with your busy lifestyle.  From packing a cooler of snacks on days that are filled with your kids activities, to learning how to make smart choices at social gatherings as the holidays approach.  Together, we will all set realistic goals that you want to meet within the 30 days of the group.  They will be YOUR goals, not the groups goals. This group will be through a closed Facebook page, where only members of the group will be able to see posts, participate, and get the accountability that is needed.

I am super excited to be a party of this group and have been allotted 3 spots!  We will incorporate Shakeology as 1 meal, of your choice, per day.  Although I encourage some sort of exercising, it is optional.

Your commitment?  Drinking 30 days of Shakeology and learning about / incorporating clean eating into your lifestyle, with me as your coach!

I know what you are thinking...you don't want to spend the money, you don't have the time to set aside for yourself, you are afraid it won't work for you...and the list goes on.  I know this list because I think I used just about every excuse in the book!  Trust me, it is amazing what can happen in 30 days!  It only takes 21 days to create a new habit.  This is a habit that will have a positive influence on everyone around you!

So, are you in?  Is it time for you to make a lifestyle change, or at least learn if this change will work for you and your family?  There are no strings attached.  If you find that you aren't happy with Shakeology, you can get either get a full refund with the 30 day bottom of the bag guarantee, or you can simply cancel your order.  What do you have to lose?  Wouldn't it be nice to learn some tips and meals that could make your busy life easier, and healthier?  Wouldn't it be nice to lose some weight and feel more confident?  That can happen in 30 days!  It did for me!

Don't be left behind! Message me or email me at lisamariedecker@yahoo.com ASAP if you'd like to take one of the 3 spots!

We begin September 30, 2013!!!!
Let's do this!


Sunday, September 22, 2013

Weekly Meal Plan and Fitness Update

As another week approaches, another meal plan is created!  I feel that I have hit a plateau with my weight loss, yet I haven't reached my goal weight or inches lost.  Another confession, I've fallen off of the bandwagon a bit.  I was doing so great until my husband and I went away for a long weekend.  While away, I missed my workouts.  I didn't eat terrible, and I drank my shake each day, but I did have small cheats each day too.  Once we came home, both of my daughters got colds and I was up for several nights in a row dealing with croup coughing and runny noses!  Now that everything seems to be fine with the family, I feel exhausted.  I have at least been setting my alarm for my normal 5:15am wake up, but I've been turning it off once I hear it in the morning!  I keep thinking that I will have some time when my daughters take their afternoon naps.  Problem is, when nap time comes, there are so many other things that I need to do that my workouts end up slacking, and then I end up wishing that I would have just gotten up early.  This process has been going on for about a week and a half now.  I mean, I drink my Shakeology every day, sometimes two times a day, and I'm still getting my workouts in, I just feel like my motivation and will power have been suffering. Has this ever happened to you?  I can honestly say that this is a first for me since I've started with my clean eating lifestyle change several months ago.  When I sat down and really thought about how the past week has been going for me, I realized that although I have my meal plan ready to go, changes in my schedule caused me to make different, and in some cases, bad choices.  One of the biggest things I've realized; however, is that I'M CREATING EXCUSES!  I'm letting this happen! 

So, as a result, I'm getting my butt back on track!  I have decided to do a 3 day Shakeology Cleanse.  I did one of these in July and lost 5 pounds in 3 days!  And no, I didn't gain the weight back once the cleanse was over!  As I go through this next cleanse, I will be blogging about it so that you can see how it works, and hey, maybe you'd be interested too!  It's a natural detox and is a great way to cleanse your body.  In the meantime, to get an idea of what it involves, check out my Monday, Tuesday, and Wednesday meal plan.  Those are the three days of my Shakeology Cleanse. 

I'm also trying out a new recipe this week!  On Thursday I am making balsamic marinated pork chops!  I found the recipe over the weekend and can't wait to give it a try! I will keep you updated on both the recipe and how my family likes it. 

So, to prepare for the week, I am going to be washing and cutting up all of my fruits and veggies, as well as grilling some chicken and portioning out some of my snacks.

Another exciting change happening this week is I'm beginning Focus T25!  I completed my 90 days of Turbo Fire and loved it!  I have to say though, after 90 days, I NEED A CHANGE!  I think the best part for me is that all of the workouts are 25 minutes long!  I'm super excited about giving this workout a try and can't wait to see the results!  I must admit though, I am a little nervous as I've heard how crazy this workout is! 
My Workout Schedule this week:
Monday: Cardio
Tuesday: Speed 1.0
Wednesday: Total Body Circuit
Thursday: Ab Intervals
Friday: Cardio
Saturday: Lower Focus
Sunday: Stretch

So there you have it!  I could easily stay in this rut and continue to give less than 100 percent with my workouts, and I could easily continue to get off track with my meal plan; but, I'M NOT! No more excuses! I'm learning from this experience and going back in full force!  I've felt like "blah" all week!  This is what happens when a clean eating momma gets off track and I don't want to continue feeling this way!  I have my ending goal in sight and am so close to meeting it!  With hard work and determination, I know I can make it happen! 

Do you need some support, motivation, and accountability to help you reach your health and fitness goals? How about some 1:1 help with customizing a weekly meal plan that fits with your family's busy schedule? 
Join my next challenge group and get all of this and more!
Have a great Sunday!

Saturday, September 21, 2013

Breaking News! New Shakeology Sampler Pack!

Effective Monday, September 23, 2013, customers will be able to purchase a fantastic Shakeology sampler pack!  The pack will come with 4 individual servings of Shakeology: 2 Chocolate, 1 Vanilla, and 1 Greenberry.  The best part, it is only $19.95! 
Many people are on the fence about Shakeology because they don't want to make the investment on something that they may not like.  Now, not only will you be able to see if YOU like Shakeology (which I know you will!), but you will be able to try 3 different flavors! 
Aside from the endless heath benefits that Shakeology has to offer, I love that there are numerous Shakeology Recipes so that you can switch up the taste every day!

Only 1 per customer account!  Sign up for a FREE Beachbody Membership and I, as your coach, will help you get your sampler pack ordered.  Once you receive it, I will also help you with learning more and getting started with your Shakeology!
Message or email me for more information, or if you'd like to discuss your health and fitness needs.


Thursday, September 19, 2013

Fabulous Shakeology Recipes

I can not say enough about how Shakeology has helped me.  Did I ever mention that it is DELICIOUS too?!  One of the many benefits of drinking Shakeology is the fact that there are tons of recipes that you can try to switch up the norm!  It doesn't have to be the same boring recipe every single day. Reduced cravings is one of the major benefits that I have noticed by drinking Shakeology.  There is just enough sweetness to curb that feeling of needing something else throughout the day.  I have to admit, drinking something for breakfast that tastes like chocolate makes me feel guilty!  It's hard to believe that that tasty treat is actually something that is packed with 70+power foods and gives me my daily dose of nutrients that I need for the day.   The fact that Shakeology is backed by a guarantee says everything.  If, for whatever reason, you are not happy with your Shakeology, you can send your EMPTY bag back within the first 30 days and get a refund! No questions asked!

Check out some these yummy Shakeology recipes!

Cafe Latte


Sea Salted Caramel Shakeology 

  • 1 scoop Chocolate Shakeology
  • 1/2 cup unsweetened Almond Milk
  • 1 cup cold water
  • Dash of Caramel Extract
  • Dash of Sea Salt
  • Ice
  • Blend

Pumpkin Pie Shakeology
  • 1 scoop Chocolate Shakeology
  • 1 cup unsweetened Almond Milk (can use skim, rice, or soy milk if desired)
  • 1/2 cup canned pumpkin unsweetened
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • Ice (optional)
Blend /Shake and Enjoy!

Thin Mint Treat
  • 1 scoop Chocolate Shakeology
  • 1 1/2 cups cold water
  • 3 drops peppermint extract
  • Ice (optional)
Blend / Shake and Enjoy!

Shakeology Cinnamon Roll
  • 1 scoop Chocolate Shakeology
  • 1 cup ice
  • 1 cup unsweetened almond milk (can use skim, rice, or soy milk if desired)
  • 1/2 tsp. cinnamon
  • 1/2 tsp. vanilla extract
Blend and Enjoy!

Mocha Madness

  • 1 scoop Chocolate Shakeology
  • 1 cup coffee, brewed, cooled
  • 1/2 cup unsweetened almond milk
  • 1/2 cup ice
  • Add cinnamon and nutmeg for a cappuccino flavored shake (optional)
Blend and Enjoy!

Peanut Butter Cup
  • 1 scoop Chocolate Shakeology
  • 3/4 cup water
  • 1/2 cup unsweetened almond milk
  • 1 Tbsp. all-natural peanut butter (or almond butter)
  • 1/2 cup ice
Blend and Enjoy!

Snickers Blizzard Shakeology
  • 1 scoop Chocolate Shakeology
  • 1/2 cup unsweetened almond milk (skim, soy, or rice milk if desired)
  • 4 oz water
  • 1 Tbsp PB2
  • a handful of walnuts
  • 12 almonds
  • 1 tsp. almond extract
Blend and Enjoy!

Chocolate Banana Foster
  • 1 scoop Chocolate Shakeology
  • 1 banana
  • 3/4 cup unsweetened almond milk (skim, soy, or rice milk if desired)
  • 1/2 cup cold water
  • 1/2 tsp cinnamon
  • 1/2 tsp rum extract
  • Ice
Blend and Enjoy!

Choco Loco
  • 1 scoop Chocolate Shakeology
  • 1/2 banana
  • 1/2 cup water
  • 1/4 cup unsweetened almond mlik (skim, soy, or rice if desired)
  • Ice
Blend and Enjoy!

Fall Eggnog
  • 1 scoop Chocolate Shakeology
  • 1 cup low-fat eggnog
  • 1/2 cup cold water
  • 1/4 tsp pumpkin spice
  • Ice
Blend and Enjoy!

Almond Joy
  • 1 scoop Chocolate Shakeology
  • 1/2 cup unsweetened almond milk
  • 1/2 cup coconut milk
  • 2 tsp coconut flakes + garnish
  • 1 Tbsp Almonds
Blend and Enjoy!

Candy Cane Shakeology
Gingerbread Man Shakeology
Pumpkin Pie Shakeology
Tuxedo Shakeology
S'Mores Shakeology
Vanilla Fudge Shakeology


  • 1 scoop Strawberry Shakeology
  • 1/2 cup unsweetened almond milk
  • 1 cup cold water
  • Ice
Blend and Enjoy!

Strawberry Lemonade
  • 1 scoop Strawberry Shakeology
  • 1/2 cup unsweetened almond milk
  • 1 cup cold water
  • 2 Tbsp Fresh Lemon Juice
  • 1 tsp pure maple syrup
  • Ice
Blend and Enjoy!

Strawberry Banana
  • 1 scoop Strawberry Shakeology
  • 1 cup cold water
  • 1/2 cup nonfat plain Greek Yogurt
  • 1/2 medium banana
  • Ice
Blend and Enjoy!


Cinnamon Bun Shakeology
  • 1 scoop Vanilla Shakeology (I think it would taste good with Chocolate Shakeology too!)
  • 1/2 cup almond milk
  • 3/4 cup water
  • 1/2 tsp cinnamon
  • 1/2 graham cracker
  • Ice
Blend and Enjoy!

Vanilla Latte
  • 1 scoop Vanilla Shakeology
  • 1 cup cold French vanilla coffee
  • 1/2 cup almond milk
  • 1 tsp pure maple syrup
  • Ice
Blend and Enjoy!

Apple Pie
  • 1 scoop Vanilla Shakeology
  • 1/2 cup unsweetened applesauce
  • 1 tsp cinnamon
  • 1/2 cup almond milk
  • 3/4 cup water
  • Ice
Blend and Enjoy!

Orange Dream
  • 1 scoop Vanilla Shakeology
  • 1 orange peeled and sliced
  • 1/2 cup almond milk
  • 3/4 cup water
  • Ice
Blend and Enjoy!

Vanilla Hazelnut
  • 1 scoop Vanilla Shakeology
  • 1/2 cup hazelnut milk beverage (or almond milk)
  • 1/2 cup water
  • 2 Tbsp coarsely chopped hazelnuts


Berry Vanilla Banana
  • 1 scoop Greenberry Shakeology
  • 1 banana
  • 3/4 cup water
  • 1/2 cup almond milk
  • Ice to taste
Blend and Enjoy!

Creamy Berry Fusion
  • 1 scoop Greenberry Shakeology
  • 1/4 cup sliced strawberries
  • 1/4 cup raspberries
  • 1/4 cup almond milk
  • 1/2 cup water
  • Ice to taste
Blend and Enjoy!

Strawberry Lemonade
  • 1 scoop Greenberry Shakeology
  • Juice of 1 small lemon
  • 1 cup strawberries
  • 1 cup cold water
  • Ice to taste
Blend and Enjoy!

Strawberry Tango
  • 1 scoop Greenberry Shakeology
  • 1/2 cup strawberries
  • 1/2 cup mango
  • 1 cup water
  • Ice to taste
Blend and Enjoy!

Tropical Strawberry

Harvest Pie
  • 1 scoop Tropical Strawberry Shakeology
  • 1 cup unsweetened rice milk
  • 1 Tbsp. chopped walnuts
  • 1/2 tsp. ground cinnamon
  • Ice to taste
Blend and Enjoy!

  • 1 scoop Tropical Strawberry Shakeology
  • 1 Tbsp. fresh lime
  • 2 Tbsp. chopped fresh mint leaves
  • 1 cup water
  • Ice to taste
Blend and Enjoy!

Fruity Colada
  • 1 scoop Tropical Strawberry Shakeology
  • 1 cup coconut water
  • 1/2 tsp. coconut extract
  • 1/2 cup unsweetened pineapple chunks
  • Ice to taste
Blend and Enjoy!

Tropical Breeze
  • 1 scoop Tropical Strawberry Shakeology
  • 1 cup coconut milk
  • 1/2 cup sliced strawberries
  • 1 small orange, peeled, chopped
  • 1/2 medium banana
  • Ice to taste
Blend and Enjoy!
So what do you think?  Don't some of these recipes sound delicious?! 
If you are afraid to make the investment, keep in mind the 30 day bottom-of-the-bag guarantee.  If you'd rather try it first, contact me about purchasing individual sample servings!

Monday, September 16, 2013

Crockpot Cinnamon Vanilla Applesauce

One thing that I love to do in the Fall is go to a Farmers Market to get fresh picked apples.  Over the weekend my family did just that.  We got a bunch of Honey Crips apples (my favorite) and we also got a 1/2 bushel of Ginger Gold apples so that I could make some homemade applesauce. 
So I searched for some different recipes because I wanted to try something new this year.  I found this fabulous recipe from He and She Eat Clean.  It was simple to make, but I recruited my little helper anyways! 
  • 8 medium sized apples of your choice, peeled (Granny Smith apples are recommended but my Ginger Gold apples tasted delicious too!)
  • Juice of 1 lemon
  • 1/2 cup water
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 2 Tbsp maple sugar flakes
  • 2 tsp pure vanilla extract
  1. Peel apples and cut into quarters.  Be sure to core apples well and get the seeds out.  I used our apple peeler and chopped the apples into small pieces to be sure to avoid "chunky" applesauce, which I know my daughters do not like.
  2. Place apples into the bottom of the crockpot.
  3. Add lemon juice, water, cinnamon,  nutmeg, maple sugar flakes, and pure vanilla extract to crockpot.
  4. Stir briefly - just enough to mix ingredients.
  5. Cook on low for 2 hours and then raise the temperature to high for 1.5 hours.
  6. Stir and mash any apple chucks. 
  7. Serve and enjoy!
Caution:  This will make your house smell WONDERFUL!

Sunday, September 15, 2013

Weekly Meal Plan Update

After learning just how important it is to eat healthy, I really started to focus on nutrition.  I felt like exercising got me no where until I changed my diet.  A quote that I love from fitness instructor Chalene Johnson is "Abs are made in the kitchen."  It doesn't matter how much you exercise, if you choose to make unhealthy choices, the weight will not come off and your body will not get toned.  As a result, one of the ways I begin each week is by planning out my meals for both me and my family.  I like to sit down on either Saturday or Sunday morning (depending on when I will be going grocery shopping) to search for some new recipes and make my list.  I like to look through my growing list of  Clean Eating Recipes, and I also like to spend some time searching for new recipes as well.  A goal of mine is to try at least one new recipe each week.  By making the commitment and taking the first step of focusing more on your diet and nutrition, you will get results that will lead you on the right path to losing weight, gaining energy, and living a healthy life. 
 I tend to be a creature of habit when it comes to breakfast.  I really like drinking my Shakeology for breakfast because I feel like it gets me going in the right direction of a healthy day, not to mention the endless benefits and yummy taste!  I'm very thankful for Shakeology because I admit I'm not a huge fan of vegetables and I know Shakeology is giving me the daily dose of nutrients I need for the day.  It helps that it keeps me full for 2 1/2 to 3 hours as well because I feel like my mornings are crazy!
As for lunch, I tend to stick with my typical Greek Yogurt and berries, but this week I am switching it up.  I have various plans throughout the next week and drinking my Shakeology for lunch will not only be a better choice, but an easy on-the-go meal.   
I love to snack, and my favorite snack is 1 tbsp. of all-natural peanut butter on two whole grain rice cakes with either 1/2 a banana or a handful of raisins.  My daughters love this snack too, so it's nice to be able to all eat the same snack!  I also like to include a couple cups of raw veggies and hummus as an afternoon snack.  I think my two year old could eat an entire container of hummus if I let her!  Hummus is definitely not something that I even considered buying in the past.  As for the evenings, I don't always eat a snack, but I like to have one planned out so that I don't just go to the pantry and make a bad choice.  I like to keep it simple with an apple and 14 almonds.
As for dinners, I like to find and try recipes that are easy; so, I can guarantee that if I post a recipe on my blog, it's easy!  I used to dread dinner time every day because I never knew what to make.  As you can see in my plan, I also include a cheat meal every week, typically on Saturdays. Check out the top 5 rules of a cheat meal below.  It has been such an easy addition to make meal planning a part of my weekend.  Now, I always know exactly what we are having. 
So here it is!  This is what's on the menu for the week!  Once I complete it, I always print it out and either keep it on the counter or on the refrigerator.  I then take about 30 minutes to cut up my veggies, portion everything that I can out, and do whatever dinner prep possible.
Aside from meal planning, something else that I keep in mind is making sure I drink enough water.  A good tip: drink 1/2 your body weight in ounces every day!  Not only does it help in keeping you hydrated, but it also keeps you full and healthy.  Sometimes the feeling of hunger is just your body's way of telling you that you are thirsty!
 So there you have it!  That's the meal planning process that I follow.  It seems like a lot of work, but once you get into the habit, it becomes second nature.  It is amazing how much time you can save when you know exactly when and what you are eating throughout the week. 
Do you need help with planning out your meals and figuring out how to incorporate it into your family's lifestyle?  Do you need support, motivation, and accountability to help you reach your health and fitness goals?  Contact me about joining my next challenge group that incorporate Shakeology, Meal Planning, and more!  Click Here to learn more about the group beginning September 23, 2013.  I would be happy to give you information and help you figure out if it's the right choice for you!

 Have a great day!

Saturday, September 14, 2013

Southwestern Grilled Flank Steak

In my quest to expand my taste buds  beyond chicken, I found this fabulous flank steak marinade from Clean Eating magazine.  You have to try it and let me know your thoughts!  My husband and I loved it!  
 Flank Steak is an economical and lean meat.  It is not as tender as other cuts of meat, so I would recommend marinating overnight for the best flavor.
  • 1 2lb flank steak, trim visible fat and cut in half against the grain
  • Juice 2 limes
  • 2 cloves garlic, minced
  • 3 tablespoons fresh chopped parsley or cilantro (I prefer cilantro)
  • 1 tablespoon ground cumin
  • 2 teaspoon sweet smoked paprika
  • 1/2 teaspoon ground cayenne pepper
  • 3 teaspoon olive oil, divided. 
  1. Place both steak halves in a Zip Lock bag.
  2. In a small bowl, combine lime juice, garlic, parsley (or cilantro), cumin, paprika, cayenne pepper, and 2 tsp olive oil.  Pour the mixture into the bag and thoroughly coat steak halves. Refrigerate for at least 2 hours; however, I would recommend refrigerating overnight.
  3. Heat the remaining 1 tsp of olive oil in a cast iron grill pan on medium high.  Add steak, 1 at a time, and cook for 2 to 3 minutes per side (for medium-rare).  We cooked on a gas grill and it still tasted great! 
  4. Remove the steak from the pan and cover loosely with foil for about 3 minutes to let the juices soak in.
  5. Before serving, slice the grain into 1/4 inch slices. 

Four Ingredient Pancakes

My family LOVES breakfast food, especially for dinner!  Even more, my daughters could eat pancakes everyday.  So I searched around for different pancake recipes and this is my family's favorite!  It is from He and She Eat Clean.  The best part...IT'S ONLY 4 INGREDIENTS! 
Makes 1 Serving (4 pancakes)
  • 1/2 Banana
  • 2 Egg Whites
  • 1/2 cup Quick Cooking Oats
  • 1/2 tsp Pure Vanilla Extract
  1. Blend all of the ingredients in a blender.
  2. Spray pan or griddle with olive oil and add pancake batter once the pan is warm.
  3. Cook approximately 2 minutes on each side or until done.
**I usually serve with some fresh fruit in top.


Friday, September 13, 2013

Clean Eating Fish Tacos

Tacos are a family favorite for us! To clean up traditional beef tacos, we have been eating fish tacos!  Here is a fantastic,  clean recipe for making them!
  • 8 ounces of raw fish (I use tilapia)
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 4 whole grain tortillas or whole grain corn tortillas
  • 1/2 cup grated cucumber
  • 1/2 cup grated carrots
  • 1/2 cup chopped cabbage
  • 1/2 cup chopped cilantro
  • 1 cup non-fat Greek yogurt
  • 1-1/2 tbsp. lime juice
  • Chili powder to taste.
  1. Rub fish with cumin and chili powder.
  2. Spray pan with olive oil and cook fish on medium heat.
  3. While the fish is cooking, grate the carrots and cucumber.  Chop the cabbage and cilantro.
  4. Break the fish into small pieces and distribute among the tortillas.
  5. To make the sauce, mix the yogurt with the lime juice and chili powder then spread over the fish.
  6. Top each taco with cucumber, cabbage, carrots, and cilantro. 
Let me know what you think when you try it!  Enjoy! 
Recipe from : The Gracious Pantry

Potato Rounds with Fresh Lemon

This is a recipe from the Clean Eating magazine.  It makes for a great dinner side dish and is a fun way to spice up a typical baked potato.
  • 1 lb fingerling potatoes, washed and sliced into 1/8 in. thick rounds
  • 1 tbsp extra-virgin olive oil, divided
  • 2 tsp dried oregano
  • 1/4 tsp coarsely ground black pepper
  • 1/4 tsp sea salt
  • 1 tbsp. grated lemon zest
  1. Preheat over to 450 degrees F.  Line a large baking sheet with foil.  Place the potatoes on the baking sheet, drizzle evenly with 2 tsp oil and sprinkle with oregano and pepper.  Toss to coat, then arrange potatoes in a single layer. 
  2. Bake in the center of the oven for 20 to 22 minutes or until golden, stirring occasionally.
  3. Remove from oven. Sprinkle with remaining 1 tsp oil, salt and lemon zest and toss gently yet thoroughly. 
  4. Serve immediately or at room temperature.

Clean Eating Cookie Dough Yogurt

Every now and then, no matter how clean and healthy I eat, I still get a sweet tooth.  A friend of mine posted this recipe and I couldn't wait to try it!  It was completely satisfying and didn't give me the guilty feeling that I would have gotten if I had ice cream or an actual cookie dough blizzard.  This isn't something that I have all of the time, but for me, it's a great weekend evening snack!
  • 3/4 cup plain Greek Yogurt
  • 1 tbsp nut butter (I prefer Almond Butter)
  • 1 tbsp honey
  • 1/4 tsp vanilla
  • 1 tbsp. mini chocolate chips
  • Combine Greek Yogurt with the nut butter, honey, and vanilla.  Mix well then top with mini chocolate chips.
I'm not sure it gets much easier than that!  I hope you enjoy it as much as we do!

Thursday, September 12, 2013

Sirloin Beef Wraps

I got this recipe from the Clean Eating magazine.  My family mainly eats chicken, but it's nice to switch things up a bit! This is a great meal to make a little extra so that you have lunch for the following day!
Serves: 4
Prep Time: 6 Minutes
Total Time: 23 minutes
  • 12 oz boneless sirloin steak, trimmed of visible fat
  • 1 Tbsp balsamic vinegar
  • 1 tsp safflower oil
  • 4 Whole-Wheat Tortillas
  • 3 cups shredded romaine lettuce
  • 1/2 cup thinly sliced carrots
  • 2 oz thinly sliced red onion (about 1 medium red onion)
  • 1/2 medium cucumber, peeled and thinly sliced
  • 1/4 to 1/2 packed cup chopped cilantro leaves
  • 3 Tbsp Dijon mustard
  • 4 tsp raw honey
  • 1 packet stevia
  • 1 tsp balsamic vinegar
  • 1/2 to 3/4 tsp red pepper flakes
  1. Place steak on a dinner plate, spoon 1 tbsp. vinegar over top and turn several times to coat.  Let stand 10 minutes.
  2. Meanwhile, prepare sauce: In a small bowl, whish together all sauce ingredients and set aside.
  3. Heat oil in a large nonstick skillet on medium-high heat.  Tilt skillet to coat bottom lightly.  Cook steak for 4 minutes per side or to desired doneness (you can also grill the steak).  Place on a cutting board and let stand for 5 minutes before thinly slicing.
  4. Warm tortillas according to package directions.  Top each tortilla with equal amounts of lettuce, carrots, onion and cucumber.  Divide stead among tortillas and sprinkle with cilantro.  Spoon sauce over top, diving evenlin.  Wrap to serve as a sandwich or serve open-faced.

Wednesday, September 11, 2013

Light and Fresh Potato Salad

Many store bought Potato Salads are packed with carbs and unnecessary calories.  Here is a great alternative that you can take to your next family gathering! 
Light and Fresh Potato Salad
*1/4 cup seasoned rice vinegar
* 2 tbsp. canola oil
* 1/4 tsp. salt
* 1/8 tsp. freshly ground black pepper
*5 cups cubed red potato (about 2 pounds)
* 1/2 tsp. salt
* 1 cup chopped peeled cucumber
* 3/4 cup sliced grape of cherry tomatoes
* 3/4 cup chopped green bell pepper
* 1/2 cup chopped orange bell pepper
* 1/4 cup chopped green onions
* 1 (2 1/4 ounce) can sliced ripe olives, drained

1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.

2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.

3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill


Recipe from: Cooking Light


Clean Eating Spinach Dip

I am a fan of spinach dip when I go to parties.  Here is a great and easy alternative to store bought dip!

Clean Eating Spinach Dip: (Makes approximately 6 cups)

* 1 (6 ounce) container low-fat cottage cheese

* 10 ounce container frozen spinach, thawed

* 8 ounce can water chestnuts, chopped fine

* 2 tbsp onion powder

* 1 tsp dried parsley

* 2 tsp garlic powder

* ½ tsp salt


1. Using a blender, blend the cottage cheese until it is smooth and creamy.

2. Put the cottage cheese in a large mixing bowl, and add all other ingredients. 
Stir well! (You can serve either warm or cold).

What to serve with it?

*You can serve the dip with Food Should Taste Good Tortilla Chips

* You could also get 100% Whole Wheat Tortillas, spread 1 Tablespoon of  Olive Oil over it, cut into chip size pieces, and bake on a cookie sheet (at 400 degrees) for approximately 15 minutes (flipping half way through).

How much easier can it get?!

Recipe: The Gracious Pantry


Tuesday, September 10, 2013

Pumpkin Pie Shakeology

Shakeology Recipe!

Throughout Fall, I love making homemade applesauce and recipes that include Pumpkin.  I'm a huge fan of Pumpkin Spice Latte's! Confession time...while my husband and I were away over the weekend, I drank one!  It tasted great but didn't exactly agree with me shortly after drinking it.  It was definitely not the best choice I could have made.

 Today I tried something new.  I found a Pumpkin Pie Shakeology Recipe.  I've been wanting to try it for several days and finally got out to the grocery store to get what I needed.  I made and drank it for lunch today and it was DELICIOUS!  I added a little extra cinnamon once I poured it in my glass and it was the perfect touch! 

Here is the recipe:

1 Scoop Chocolate Shakeology (I bet Vanilla Shakeology would taste great too!)
1 Cup Unsweetened Almond Milk 
1/4 Cup Canned Pumpkin (Unsweetened)
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)

So how did this compare to my Latte?  Well, for starters, it was cheaper!  My latte that I got over the weekend was $4.50.  My Shakeology was $4.33.  I know what you're thinking, 17 cent difference...big deal, right?  Actually, it is a big deal.  By drinking my Pumpkin Shakeology I know several things:
1. My drink was a complete meal, packed with over 70 super foods.
2. I got all of the vitamins and minerals that I need for the day.
3. Because of its sweetness, it helped curb my cravings for unhealthy, high sugar foods.
4. It was full of antioxidants.
5. My drink was equivalent to eating 6 salads in one meal!
6. It kept me full for about 3 hours until my next meal because it had the correct carb to protein ratio.
7. It was convenient!  It took me about 2 or 3 minutes to fully make (including clean up).  With two toddlers running around, something quick and easy is always a plus in my books!
By drinking my Latte:
1. I wasted $4.50 for instant gratification. 
2. It kept me warm on a cool night.
3. I drank A LOT of calories.
4. It kept  me full for...umm....actually, it kept me full for the rest of the night because my stomach hurt!
5. Although it may have been a quick and convenient purchase, it certainly was not a meal, nor would it even come close to it. 
6. I got zero nutritional value.
Drinking Shakeology has really made a difference in my life.  It has helped me lose weight, gain energy, and fight those bad cravings, to name a few.  For me, it has been totally worth every cent.  My only regret is creating those excuses that prevented me from trying it sooner.  This is a drink that can truly help your health, no matter what age. 
If you are interested in trying Shakeology, please contact me!  I sell $5 samples if you'd like to try it before you commit.  I am also running a Shakeology and Fitness Challenge group beginning September 23, 2013.  Within the group, you will not only learn how to incorporate Shakeology into your day, but you will also be provided with nutritional tips and information to help you make healthier choices and turn your life around for the better! 
For anyone who is already drinking Shakeology, enjoy the recipe! 

Saturday, September 7, 2013

Beachbody Business Opportunity

Are you ready to lead a healthier, happier life for you, your friends, and your family? 
How would your life be different if you had an extra $100, $200, or even $500 a week?  This about it.  What would you use that money for?  Maybe for paying the bills, extra activities that your kids are involved in, or vacation money?  What if you could work from home and create your own hours?  YOU could be YOUR OWN boss!  How would you like a discount on all Beachbody products, including Shakeology?  Better yet, what if you could start a small side job that could turn into a full time job, replacing what you make now?  Just imagine!
If I told you that  you could do all of this as a Beachbody Coach just by helping other people achieve their health and fitness goals, would you be interested? 
The team that I am on, who happens to be ranked #3 IN THE ENTIRE COMPANY, is holding a special event to share what I do as a coach! Believe it or not, I don't just sit at my computer all day posting motivational sayings on Facebook and share recipes.  I'm not a workout fanatic.  I workout every day anywhere from 25 minutes to 60 minutes.  I'm helping other people create a plan, put it into action, and make it happen! 
When I decided to join a Beachbody  Challenge group in June 2013, I didn't realize that I would love it so much that I would actually become part of the business.  I know there are some people out there rolling their eyes wondering what in the world I am doing.  That just drives me harder!  I am happy and on my way to having business success.  You don't have to be a fitness expert and you don't have to be in the best shape of your life!  I'm not...yet at least! It also doesn't matter how old you are or that you've never had your own business. 
 Once I started seeing how I could help people not only reach health and fitness goals,  but have a better quality of life, I knew this was something that I wanted to continue.
Have you been at all curious about what this is all about?  Do you think it is something that you could give a small amount of your time to listen about?  That opportunity is coming up.  On Wednesday, September 11, 2013 at 9:00pm, there will be a business opportunity call to explain what exactly a Beachbody Coach does.  It won't last too long and you don't have to talk.  All you have to do is sit at your computer and listen.  If you have questions during the call, you can either type them in or contact me.  There is NO fee and NO string attached!  I promise, it's harmless!  So what do you think?  Are you in?
Don't let this opportunity pass you by!  Email me at lisamariedecker@yahoo.com or message me on Facebook: www.facebook.com/lisadecker620 for more details and to get a link to the call!
 It's ok to have big dreams!  They really CAN happen if you let them. 

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