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In this together,
Anne

Vote for the next $10,000 Winner!

My amazing friend Cammie is in the running to win $10,000 in Team Beachbody's Million Dollar Body contest.  
I would love it if you would support Cammie with your vote. You've only got a couple of weeks left.

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Do me a favor and watch this.

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

A Facebook post by Adelina Ortiz about Shakeology!

"Oh my Goodness Guys Shakeology works!!!! My husband been taking it for 3 weeks & his Cholesterol has gone from 236 to 209(<200).His cholesterol/high density lipoprotein was 5.6 now 4.5(<5.0).HDL 42 to 46(>40).Triglyceride 317 to 93(<150) Shakeology WORKs. He been fighting his Cholesterol for years and this is the first time that his cholesterol is this low and the only thing he has been doing is his Shakeology. "

Thanks for sharing this Adelina! 

P90X Meal Plans

Over the years I've gotten a pretty good handle on how to eat for fat shredding, for energy, to maintain, but I realized after Dave's first week of P90X that he simply hasn't had that experience yet and needs a clear-cut meal plan. He wants to do the Phase 1 fat shredder for P90X this week so I decided to follow the meal planner in the manual. I'm not following it to a 'T' but as close as I can. There will be a little more cooking this week than usual, but the week looks good for that, so I say bring it on!  Instead of P90X bars, we are using Shakeology with some extra protein thrown in each day.
Monday - P90X Chest & Back and AB Ripper X

Dave’s approx. calories  2600  Anne’s approx. calories 1800  

Numbers in () are for Anne.  Our boys, ages 9, 12, and 16 eat what we eat and because this is a low carb plan, I throw in extra fruits, snacks, complex carbs...cookies...for them!  I will simply cook this as for a family and then portion out the meal. 

Post workout snack: P90X Recovery Drink

Breakfast:   Mushroom Omelet 

                                                      6 (4) egg whites, salt/pepper, ¾ cup brown mushrooms,                                                                       2 T. chopped green onion, ½ chopped roma tomato, 2 (1) oz. goat cheese

                                    1 cup frozen berries

                                    1.5  (1) cups 1% cottage cheese

Snack:                    Chocolate Shakeology + 1 T. peanut butter, ice, almond milk (unsweetened)

Lunch:                  Chef Salad

                                                      6 (4) oz. chopped fat-free deli turkey breast

                                                      1.5 oz. fat-free mozzarella cheese

                                                      ½ roma tomato  or 5 grape tomatoes

                                                      2 cups romaine lettuce

                                                      ¼ cup artichoke hearts, chopped

                                                      1 oz. avocado

                                                      Balsamic vinaigrette (homemade)

Snack:                                      15  (12) almonds, raw

                                                      2 T. protein powder in almond milk

Supper:                                    6 (4) oz. grilled salmon

                                                      1 cup steamed asparagus

                                                      1 cup wild rice

                                                      2 (1) cups  Pacific foods Roasted Red Pepper Soup


Tuesday – P90X  Plyometrics

Dave’s approx. calories 2600  Anne’s approx calories 1800

  Add whey protein in almond milk if needed for extra protein.

Post workout snack: P90X Recovery Drink

Breakfast: Greenberry Shakeology mixed with 2 T. vanilla whey, 4 strawberries, ½ cup oj, water and ice.

                                                                        1  (1/2) cup Fage Yogurt 0%

Snack:  15 (12) raw almonds

Lunch: Shrimp Stir-fry

                                    8  (6) oz. shrimp

                                    ¼ T. low-sodium soy sauce, ½  t. rice vinegar, ¼ cup fat-free chicken broth, ¼ t. minced garlic, ¾ cup red onion, ¾ cup broccoli, 1.5 cups snow peas, 1.5 cups mushrooms, ¼ cup yellow bell pepper, ½ can water chestnuts.   (Soy sauce through garlic in sauté pan over medium heat until tender. Add veggies and continue to sauté, stirring and adding more broth as needed. Add shrimp when veggies are halfway cooked and sauté until shrimp is opaque and veggies tender.)

Snack:  2 (1) lowfat cheese stick

Supper:  7 (5) oz. grilled chicken

                1 cup green beans

                        2 (1) cups butternut squash soup (Pacific foods)


Wednesday – P90X Shoulders & Arms, Ab Ripper X

As always, add extra serving of whey in almond milk or water if needing extra protein.

Post workout Snack: P90X Recovery Drink

Breakfast:  Chicken Scramble

                                     7  (5) egg whites, 3 oz chicken breast cooked and diced, 2 oz. fat free parmesan cheese, fresh basil if I have some.

                                    3 (2) slices turkey bacon

                                    6 (4) oz. fresh squeezed oj/lemon juice

Snack:  Cucumbers and 1 T. goat cheese

Lunch:  Chicken Salad 

                                    8 (6) oz. Poached and chopped chicken breast, 2 T. low-fat mayo, ¾ T. Dijon mustard, 2 T. green onions, pepper and dill to taste, ½ c. chopped celery.

                                    3 (2) cups salad greens

                                    2 cups (1) Veggie soup  (makes enough for 2 large meals…scale down as needed) 

                                                      10 cups fat-free chicken broth, 4 red potatoes, 4 cups quartered onions, 1 cup sliced carrots, 3 cups celergy sliced thick, 2 cups zucchini or beans, 8 oz. tomato sauce, 2 cloves garlic, ¼ cup fresh parsley, dash of pepper, salt to taste

Snack: Chocolate Shakeology, 4 oz. almond milk (unsweetened), water, ice, 1 T. peanut butter 

Supper:  7 (5) oz. grilled Salmon

                       1 cup wild rice

                       1 cup green beans/carrots


Thursday – P90X YogaX or One on One Fountain of Youth Yoga

Breakfast:  Strawberry Banana Blast Protein Shake

                         1 cup almond milk,  1.5 (1) scoop vanilla whey, 1 (1/2) cup frozen berries, ½ banana, ice

                     ½ toasted whole wheat English Muffin

Snack:  1 cup Fage 0% yogurt, agave nectar, cinnamon and 5 walnuts

Lunch: 7 (5) oz. grilled chicken breast

             3  (2) cups romaine salad greens

             1 cup artichoke hearts (not marinated)

             Vinaigrette

Snack:  Chocolate Shakeology with 1 cup almond milk, 1 T. almond butter and ice.

Supper:  Beef and Veggie Stir Fry                                   

                    6 oz. sirloin beef and 2  (1) cups veggies

                Miso Soup 

                     (Sesame oil, 1/3 c. shallots, 3 T. miso, 1 qt chicken broth, ¼ cup firm tofu, 3 T. scallions for garnish.)

                 ¾   (1/2) cup quinoa noodles

Friday – P90X Legs & Back  and AB Ripper X

Post workout snack: P90X Recovery Drink

Breakfast:  Spinach Scramble

                           8 (6) egg whites, ½ cup Roma tomatoes, 1 cup spinach leaves,  3 (1) oz. feta cheese crumbles, fresh basil if available

1      (1/2) medium grapefruit

 1 cup almond milk with 2 T. chocolate whey

Snack:  Shakeology – Greenberry with 2 T. whey, ½ cup oj, water, ice, ½ banana

Lunch:  Turkey Burger 

                 6 oz. ground turkey breast (97% fat free), 1.5 T. whole wheat breadcrumbs, 3 T. buttermilk, 1 T. green onions, 1 T. fresh parsley, ¼ t. Dijon mustard, 1 dash Worcestershire, pepper to taste

2      (1) oz. low-fat swiss cheese

1 (1/2) cup coleslaw  

    (enough for 6..scale as needed.. 3 cups shredded green cabbage, 1 cup red cabbage, 1 cup jicama, ½ red onion, 2 apples finely diced, ½ cup fat-free mayo, 1/3 cup white vinegar, 2 T. sugar, 1.5 t. caraway, ¼ t. salt, pinch pepper)

3      (1) cup gazpacho  

 (Yield 10 cups! Scale as needed… 28 oz. canned tomatoes, 3 cups low-sodium tomato juice, ½ cup diced carrots, ¾ c. each green and red bell pepper, ½ red onion, 2 shallots, 2 garlic cloves, 1/3 cup red wine vinegar, 1/3 c. fresh lemon juice, 1 t. paprika, ¼ c. fresh oregano, basil, parsley if available…at least the parsley!, Tabasco sauce to taste.)

Snack:  12 (8) oz. 1% cottage cheese

Supper:  8 (6) grilled fish

                1 cup cooked wild rice or red quinoa

                1 cup broccoli or green beans

           

Tony and the Kids!

On Saturday, January 9th, the day began with a fun kids' workout with Tony Horton, Mr. P90X man himself! Tony talked to the kids about healthy eating. And just like Sunday school, after a few minutes the kids knew the 'right' answers...broccoli and chicken  not candy and donuts! Always a danger asking kids questions in large assemblies..and more than one parent was slightly embarrassed when their child
 told Tony they had donuts for breakfast!

The kids learned fun moves like 'Banana Rolls!'  Then after the workout, the kids lined up in a very neat line, I must say, and each of them went home with an autographed picture to remember the day!





While the kids were getting autographed pictures, the exclusive coach luncheon with Tony was being set up in the next ballroom! 


In this together,
Anne
402-613-6468
www.coachyoufit.com

Lincoln Event with Tony Horton

We had an incredible Team Beachbody event in Lincoln, Nebraska on January 9th. People from 11 states came into Lincoln..on the coldest day we've had all winter..to meet and work out with Tony Horton!












Friday night started with a Coach welcome reception and attendees were blessed by the surprise appearance of Tony Horton who spent the entire evening listening to people's stories, taking pictures and sharing some of his stories. He's a celebrity to so many people, but he treats everyone else like they are the celebrity. 




In this together,
Anne Dovel
In week 1 of P90X..again!

Most inspiring story I've ever heard!

For more on Cammie's story, go to http://teambeachbody.com/wheeliechick
where you can also request her as your Beachbody Coach!




In this together,
Anne

Quick homemade Egg Drop Soup

Egg drop soup is a good quick snack. And especially satisfying in the wintertime. 

Plus, it's so easy to make up a single serving!

I keep organic chicken broth (would also work with vegetable broth) on hand. I like the broth that comes in a box because it's so easy to refrigerate the extra.

So, I start by pouring 1 cup or so of chicken broth in a small pan. I throw in half a cup of frozen veggies. When the broth is hot, I add 2 beaten egg whites and simmer 3-4 minutes. Salt & Pepper as desired. 

Now let me tell you what I did today with this! To the broth, I added a handful of petite frozen sliced green beans and 1/4 cup frozen corn. When the broth was hot, I added 7 medium pre-cooked shrimp, a dash of Chinese 5 spice powder and then the egg whites. 

Extra protein. Low carb, which is especially nice after a week of Christmas merriment! 

Mmm...So easy. So tasty. I've even done it without veggies for an extra protein boost during the day. And when it's 0 degrees outside, hot soup makes a great meal or snack!

In this together,

Anne

2010 - Make it your healthiest year ever!