Energy packed bites

I love these yummy energy bites! I’m a chocolate lover with a major sweet tooth. This is a great way to satisfy the sweet tooth with some good stuff. 

I used:

1/2 cup of almond butter
1/2 cup of peanut butter (I personally like using both but you could use one or the other)
1 cup of oats
1/4 cup of ground flax seed
1/4 cup of raw sunflower seeds
A dash of pure vanilla
2 tbsp of honey
1 tbsp of chia seeds
Coconut flakes (optional) 
1 scoop of chocolate Shakeology or 1/2 cup of chocolate chips  

 

Mix all ingredients in a bowl, then form into individual bite-sized pieces and refrigerate, then snack as needed. Enjoy! 

Kale-YEAH!

just a quick recipe with kale. up until about 3 years ago, i never eaten kale before but as a gift for my birthday my mom sent me an edible arrangement bouquet. i realized that the base of the arrangement was filled with kale, so i thought, why not try it? i did, and i'm hooked! this was a quick & easy recipe, can't get better than that! you will need:
-2 medium potatoes cut into small pieces
-1/2 a bag of shredded carrots
- 1 med. onion diced up
-1 tbsp of minced garlic
-1 large piece of chicken cut up.
- salt & pepper to taste, also any fresh herbs that you'd like

1. heat up some olive oil in a pot. add the garlic and onions, cook & stir for about 2 minutes.
2. add chicken, throw in your salt, pepper & herbs then cook until all the chicken is white.
3. add 3-4 cups of water, throw in the potatoes & carrots. cover. let boil for 35 minutes.
4. add in the kale and let it cook altogether for 5 minutes.
5. eat & enjoy!

 

 

* did you know that kale: is low calorie, high in fiber, has no fat, it's high in iron, high in vitamin k, high in antioxidants, high in vitamin a, high in vitamin c & high in calcium? YUP! it's the bomb for you so eat up! *

Pasta-free PASTA!

This is a meal I made a while back and it was yummy!!!! I bought one of those cool veggetti things at Walmart for $14. #Score

It took about 2 minutes to turn a big zucchini into zoodles.

While I created my pasta I was heating up some grapeseed oil in a pan and sautéing fresh garlic and onions. I rarely measure anything while I cook so if that frustrates you....sorry! Once the garlic and onions heated up I added chopped grape tomatoes, tri-colored bell peppers and a cube of frozen basil. Then I added chicken broth. I covered that and let it simmer about 8 minutes till everything was a perfect softness.


When done, I sprinkled a small amount of Parmesan cheese on top. I also made turkey burgers to go with it. We really like turkey burgers around here.  A delicious healthy blend of veggies and goodness.

Enjoy and let me know if you tried it too!

Why drink your veggies?

I began drinking Shakeology about 2 and a half years ago!

At first I complained about the price, then I became a coach and I must say that as a coach I get a generous discount. Anyhow, I thought I'd share a few things I noticed within the first few months of drinking this yumminess:

 

- my face looked the best it had ever looked

- my hair looked better than ever and grew so quickly

- I had the most energy that I ever had E V E R! (that makes sense just go with it)

- my nails grew long and strong

- my body recovered from those difficult workouts faster

- my body just felt better

- I definitely didn't crave all the junk that I used to

- my body literally wanted more nutrient rich food (seriously, who am I?)

- it fills me up for a good 2-3 hours or so (that's a miracle for me!)

 

So what's Shakeology you ask? It's only the healthiest meal of my day. If I read off the ingredient list to you and told you everything that was in a single delicious shake you would not even believe me, also the fact that there are NO artificial sweeteners in it. I mentioned earlier that I complained about the price. I thought I could outsmart the system and find a shake that was just as great but cheaper (as you can see I didn't succeed because it lead me right back to ShakeO) and I even bought one that was on sale at GNC for $13. I thought it was a score. Then I read the label and saw that sucralose was on the label. *Just a quick side notes sucralose is chlorinated sugar, your body doesn't even know what to do with it, for more details you can read about it in this article)* Artificial things like this are linked to cancer (I won't even chance it). In that bag were other ingredients in it linked to cancer. Once I discovered more about this dangerous chemical I instantly threw that bag of powder away! It's not worth it. So there I was $13 down the drain and really wanting to put something good into my body that would fill me up, keep me full and give my body good fuel without all that extra garbage that these companies use as fillers.

One of the major reasons why I began drinking Shakeology was to get my husband on board with a healthier lifestyle. I always joked with him that I need to keep him around for a while. He loves his bacon double cheeseburgers but I didn't want to see it affect him later in life. So we made a compromise he could eat the stuff he likes if he would start having this shake for breakfast. He agreed and the rest is history! He didn't eat veggies and at first he would not budge on that. Now he is willing to try anything I put on a plate in front of him because he trusts my decisions. It's like shakeo opened that door for him to be healthier and try new things. When we started drinking this goodness I would fix him a shake in the mornings when I made mine. It felt so good knowing that he has so many delicious nutrients (and veggies) going into his body. Now I call him the shake-master because he makes so many delicious concoctions that I am put to shame. hehehehe, but seriously I am so proud of my husband and his support in this new lifestyle of ours.

I'm a believer. I drink my ShakeO at least 5 times a week, no question about it.

 

Here's a fun video to help you understand a little bit better!

Make today great!

#CoachMeliVettefoodie

Marriage and Friendship

I stumbled across this old blog I had written and never hit POST! This was about a year ago still good thoughts.....hope you'll enjoy the read............

{written in April 2016}

Last month we turned 8 years old!
Well our marriage did, we are proudly 30 something year olds.
I was contemplating how last year was the "seven year mark" and by that point a couple should
have mastered a ton of different skills, right? They say that the seventh year is the hardest BUT it was actually pretty phenomenal. A lot of things shifted in our favor. We paid off some debts, had a few great vacations and we then got to take a dream vacation with just our little family of 3 where we traveled across the West Coast and stopped in a different city every day. Just a few weeks after that we learned we were expecting baby #2! Then I left my job to be a full-time fitness coach and in December we moved to Florida. If you had told me all that would happen in 2015 I would have really doubted you BUT with God so much is made possible.


This year has been even better thus-far. We've been able to pay off more debts. My husband has a job he absolutely loves and we are about to welcome our baby girl into our family. Our 3 year old is as smart, caring and amazing as can be. I know that so much more is to come, 2016 will be a SUPERNATURAL year for us! I am so confident of this because it has already been promised to us. I believe that our influence in the christian community will reach new heights. I believe that we have been set apart to set up a future for the kingdom of God by undergoing transformation in ourselves. I am in no way trying to boast or brag but my spirit is in such a state of excitement i can't contain it.

What we believe we speak, what we speak we do and what we do becomes who we are. What we are speaks to others. My husband and i have always set out to do God's will above our own. We have had times of plenty and times of lack. we have come to realize the ugly parts of us that need change and a touch of God. We have struggled and we have been triumphant. We have gone through seasons of having pennies in our bank account and seasons of thousands in the
bank and none of which has given me more security than the other. If I'm being honest I'd rather have little money in the bank but lots of faith in God because He always amazes us and comes through for us. One of our dreams is to live on 50% of our income and give away the other 50%. i believe we have been blessed to be a blessing. Nothing is "ours" it's only been lent to us in order to see how we will manage it. I believe this will be our year of giving back and giving away.
by God's marvelous grace.

 

After this many years of marriage I feel I can share some tips of what we should have learned by now:
#1 -we learn to deal with our spouse, how to conduct ourselves, in essence we become better spouses
#2- we learn to speak how we feel in honesty without trying to hold back for fear of our spouses feelings (sometimes it works against us too ;)
#3- we talk it out more instead of wishing the problem away
#4- through our discussions we grow in understanding and speaking to our spouse
#5- our "love letters/love notes" to our spouse are much more specific and meaningful
#6- understanding and communication when wrong choices are made.....LOL! has any wife out there spent a little too much money and worried about the consequences or talk from our spouse? yea, thought so!
#7- by this time we definitely have a routine in our day to day activities, especially by having kids at this time every moment has to be structured
#8- we definitely learn the need for our own "me time" or personal time to come back with your head in the game
#9- we learn each other better
#10- we learn that no matter how much we fuss, fight or frustrate each other we just can't live without one another and you see how your lives have literally become ONE!


8 years truly is just the beginning of a thriving future. Here's a few things i have learned that will help you continue to learn, grow & be content with your spouse:

  • we should never get married to be happy. that is dooms day waiting to happen.
  • when a problem arises don't wait for your spouse to fix themselves or fix "it". instead you must focus on working on Y O U.
  • there's always something to be learned from a disagreement.
  • changing your spouse is impossible, the moment we realize that truth is the moment we are released of much stress and unnecessary pain.
  • having an attitude of gratitude will take your marriage to new heights.
  • say "i love you" & kiss daily.
  • speak positivity into the life of your mate if you want to keep them forever.
  • choose to understand (that means listening first) instead of blaming.
  • if you scramble the letters in the word (L I S T E N) they spell SILENT, so be quick to listen and slow to speak.
  • use your words edify instead of tear down, chances are that your spouse knows most of their flaws, don't be so quick to point them out.
  • say what you want, speak into existence that which you want to see happen because what you speak becomes what you believe and what you believe becomes what you will see.
  • a love that lasts and grows stronger together begins by becoming a team, a partnership so look at your spouse as your teammate rather than an opposing team member.
  • be clear about what you want and don't want, what you like and don't like. don't assume your spouse should know.
  • in moments of high stress and hard times it's ok to take a step back analyze the situation on your own then put your heads together and make a game plan to kick that problem to the curb.

Love never fails.....

 

Clean food doesn't have to be bland!

This was my dinner from last night.

 

Veggie mix, salmon and a baked sweet potato topped with sauteed, onions, tomatoes and a piece of turkey. The recipe called for turkey bacon but I didn't have any so I improvised and used a slice of turkey lunch meat. I didn't have greek yogurt either so I put a little bit of cheese on top. It was still clean and very good. Even my husband liked it too! WIN WIN!

21 day fix approved:
1 .5 red
2 green
1/2 blue
2 tbsp


Here's the sweet potato recipe if you'd like it:
http://www.teambeachbody.com/teambeachbodyblog/nutrition/sweet-potato-skins-turkey-bacon-tomatoes

 

What are you eating today?