CoastalKel

October 24th, 2014

Are you ready to get your health back in order before the Holidays hit?  Don’t wait another minute to get started on the Advocare 24 Day Challenge.  My program comes with FREE one on one coaching and nutrition plan with every challenge purchased through my site. Get started today by clicking here.

 

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September 24th, 2014

Best Shape of my Life…in 2014

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Yes, I have definitely been MIA for quite a while…playing catch up and sorting through life.   First of all, I am going to take us all back to the beginning of the year, when I made a vow to be in the best shape of my life in 2014. With December fast approaching, I was nowhere near receiving the “Best Shape of My Life” award.  Fast forward to June 2014, with hopes of getting this so called “Award”, my hubby and I,  went into the Whole30.  Mind you, I have been exercising all along: in the form of CrossFit, running, etc.  30 days go by of eating nothing but lean meats, fruits, vegetables, and nuts/seeds, and  I still wasn’t exactly 100% where I though “best shape” would be. I noticed minimal improvements in my body…  I know the Whole30/Paleo lifestyle is something that isn’t me. I don’t like to feel as though I CAN’T have something!

Advocare had tried to find me a few different times over the course of about 3 years…I chose to ignore the calling.  After being unsuccessful at getting to where I wanted to be…I chose to listen to the successes that Advocare had brought several of the friends around me.  I got started on my 24 Day Challenge and 3 days later couldn’t believe how amazing I was feeling.  A supplemental program, in conjunction with my already clean eating, was working wonders within my body!!  I had energy for miles, control over my appetite and cravings, and while everyone else around me was fighting congestion and colds, I had an immune system that was HULK LIKE!  I felt incredible.  That day I started telling everyone that I had found the most amazing thing known to man.  My story goes even deeper…as I have not only completed this Challenge now, but I have decided to take the whole world with me!! I have more than 30 others on the challenge in less than 2 weeks, all reporting amazing results.  If you are interested in an incredible start to a new you, I am more than happy to coach you the entire way.  Send me an email to CoastalKellySue@gmail.com and I will get you started.  To order your challenge: Click here.

Without further ado…here are the results of my Advocare 24 Day Challenge:  Oh my gosh…I can’t believe I am posting these pics…AGH!  I have lost 7.5 lbs…down to 113.5 from 121, as well as 5 inches from various points on my body…the most obvious…my stomach.

24day challenge before

 

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July 25th, 2014

The Whole30 Week 4 Meal Plan

I can’t believe this is the final week of the Whole30 program.  It has really gone by fast!   This program has gone surprisingly well for us (my husband and I).  My horrible sugar cravings have disappeared, my blood sugar remains steady throughout the day, and I no longer experience a 3pm slump.  I have had some tired days this past week, not sure if it is because of my workouts, or the program…I will just say I have felt a little weak, compared to the norm.   Trust me when I tell you that I was as addicted to junk (candy and sweets) as they come, and if I can do it, so can you!!   It does take time and will power, but it is better than any “diet” I have ever seen.  There was never a day that I was just ready to throw in the towel.  When I felt hungry, I ate something.  If I wanted something sweet, I ate a spoonful of almond butter on an apple, or a spoonful of coconut butter. If I was craving something salty, I’d go for a handful of nuts.  I didn’t feel the urge to binge at any given time, which was a relief.  I finally have control over my eating and it feels so great!  It truly is a way of life and I have learned a ton of things, in which I will carry over to the next stage of the game: the Whole9.  I do plan to continue this way of eating, starting out with a weekly cheat meal, complete with dessert, and going from there.

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Here is the meal plan for week 4 of the Whole30 Program.  If you are just joining me on this adventure, it is never too late to start.  Click here to go to the beginning.   Getting ready for the week ahead, you will need to:  Read through entire week’s meal plan; there are leftovers eaten throughout the week, so portion things out)  Also spend a couple hours preparing food: make almond milk (double recipe), make paleo mayo double recipe, boil off 1 lb chicken breast, make chicken salad, make coconut cinnamon nuts, wash cut veggies (carrots, celery), make Coconut Cherry Bars, hard boil 2 eggs, cut up 1/2 watermelon, grate 2 cups zucchini for Tuesday dinner, wash fruits, process cauliflower and freeze for Wednesday dinner.

Side Notes:  I have added the last 2 days onto the end, so there are a full 30 days.  You will need a good blender/food processer for quite a few of the recipes (I have the Ninja Blender  and love it)

For Printable Version: Click Here

 

Sunday

Breakfast: Egg soufflés, peaches

Lunch: chicken salad with celery sticks (I boiled off some chicken breast and then chopped it up, used some paleo mayo, grapes, raisins,  crushed walnuts, dill, salt, and pepper),  sliced apple

Dinner: salsa chicken, (made with 1lb chicken breast and 1lb thighs and without the hot sauce) roasted zucchini

Snack: coconut cinnamon nuts,(I used 1 cup almonds, 1 cup cashews) sliced veggies (carrots and celery)

Dessert: sliced banana topped with almond butter and shredded unsweetened coconut

 

Monday

Breakfast: Coconut Cherry Bars, (scroll down on link) hard boiled egg

Lunch: large garden salad with leftover salsa chicken

Dinner: Cashew Beef Stir Fry, (I left out the water chestnuts), steamed broccoli (I use frozen broccoli)

Snack: apple with almond butter,  watermelon

Dessert: milk mix (frozen berries with almond milk)

Tuesday

Breakfast: Leftover Egg soufflés, banana

Lunch: leftover Cashew Beef Stir Fry, steamed broccoli

Dinner: Chicken and zucchini poppers(I used the cumin),  sweet potato fries (I did not do the spicy version)

Snack: glass almond milk, orange

Dessert: frozen grapes

 

Wednesday

Breakfast: Faux-tmeal, topped with fresh strawberries, crushed almonds

Lunch: Leftover Chicken and zucchini poppers, cherry tomatoes, 1/2 avocado

Dinner: Mahi (I used the recipe here, and cooked the mango in coconut oil, omitted the butter and sugar in the mango topping, and exchanged the soy sauce for coconut aminos),  lime and coconut cauliflower rice

Snack: leftover coconut cinnamon nuts, sliced veggies

Dessert: frozen banana blended with almond and coconut milk

 

Thursday

Breakfast: Leftover Coconut Cherry Bars, hard boiled egg

Lunch: pepperoni roll ups, olives, strawberries and blueberries)

Dinner: Chicken Florentine Spaghetti Squash (I left out optional pine nuts and parsley) Roasted Broccoli (I used frozen broccoli and coconut oil)

Snack:  glass almond milk, trail mix (almonds, walnuts, raisins, coconut flakes)

Dessert: sliced banana topped with almond butter and shredded unsweetened coconut

 

Friday

Breakfast:  2 eggs, bacon, banana

Lunch: leftover Chicken Florentine Spaghetti Squash, 1/2 avocado

Dinner: Date Night (Whole30 approved meal)

Snack: ants on a log (celery sticks with almond butter and raisins), sliced veggies (baby carrots, whatever veggies I have left)

Dessert: milk mix (frozen berries with almond milk)

 

Saturday

Breakfast: Egg White Frittata (substitute coconut oil for vegetable oil), sweet potato hash (I used 2 sweet potatoes, 1 onion, and left out jalapeno)

Lunch: tuna salad lettuce wraps, spicy fruit cocktail (I used watermelon, pineapple, and jicama)

Dinner: Carne asada lettuce wraps, pineapple avocado salad (I used fresh cilantro)

Snack: raw almonds and raisins, watermelon

Dessert: frozen grapes

 

Sunday

Breakfast:  Faux-tmeal, topped with fresh strawberries and blueberries, crushed almonds

Lunch: leftover Carne asada lettuce wraps, pineapple avocado salad

Dinner: pork and plantains, side salad, sweet potato

Snack: sliced veggies, orange

Dessert: frozen banana blended with almond and coconut milk

 

Monday

Breakfast: Leftover Egg White Frittata (substitute coconut oil for vegetable oil), leftover sweet potato hash

Lunch: large garden salad topped with leftover pork from Sunday dinner) olive oil and balsamic dressing, 1/2 avocado

Dinner: spaghetti squash and meatballs (I used chicken sausage and oregano and basil) green beans

Snack: ants on a log (celery sticks with almond butter and raisins), watermelon

Dessert:  Paleo Sundae (made with strawberries and blueberries and left out chocolate)

 

GROCERY LIST: Remember to read your labels when buying packaged stuff, such as coconut milk and salsa (no added sugars). Remember to review the list for items, such as spices, that you may already have on hand.  

For Printable Grocery List: Click Here