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Coconut Red Curry Chicken Makes 4 Servings • 3 teaspoons coconut oil • 1 lb organic free-range boneless chicken breast halves, cut into ¼ inch thick • 1 tablespoon minced fresh ginger • 1 medium bell pepper • 1 medium red onion • 3 garlic cloves minced • 1½ teaspoons red curry paste (Thai Kitchen) • 1 cup unsweetened…

Tip #10 Acknowledge Your Stress Each one of us responds differently to stress in our lives. Some of us react by emoting or fighting back and some of us hold it in and internalize it. What is so interesting about stress is that humans are hard-wired to have a very basic biochemical reaction to stress. Our bodies react…

Kale Chips Preheat an oven to 350 degrees F (175 degrees C) Line a non insulated cookie sheet with parchment paper Wash and thoroughly dry kale with a salad spinner With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces Drizzle kale with olive oil and sprinkle with…

Tip #9 Fixate on Fiber! Fiber is fabulous for your health! Most of us do not get enough fiber and suffer from it. Consuming adequate fiber can help with lowering cholesterol as well as support detoxification and weight loss. There are actually two kinds of fiber and they are soluble and insoluble fibers. They are found…

Tip#8 Prioritize Getting a Good Night Sleep! Sleep is so important to our health and one of the first things to go when we get busy and stressed out! Making sleep a priority in your life will without a doubt improve your health, energy levels and well-being. Everyone should aim to get between 7 to 9 hours of sleep on most…

Spicy Shrimp and Black Bean Ceviche (26/16/8) Ingredients: • 1 pound small peeled and deveined shrimp • 1/2 cup diced red onion • 3/4 cup diced tomato • 1/4 cup diced green or yellow bell pepper • 1 tablespoon chopped fresh chilies (or yellow wax hot or jalapeño), seeded and ribbed • 3/4 cup fresh lime juice (5 to 6 limes)…

Carrot Ginger Soup Prep Time: 10 minutes Cook Time: 30 minutes Yield: Makes 4 servings (10g carb each) Ingredients: •1 1/2 lbs. carrots •1 Tbsp. olive oil •1 large yellow onion, chopped •1 Tbsp. grated fresh ginger or 1 tsp. ground ginger •2 cloves garlic, minced •4 cups chicken or vegetable broth •3 Tbsp. slivered almonds…

Tip # 7Practice Mindful Eating- Give up multi-tasking during your meals! Eating mindfully means paying attention to the act of eating! That doesn’t sound particularly hard or important but mindful eating can actually be very beneficial for our digestion, satiety, weight loss, as well as increase our enjoyment of food!…

Tip #6 Time your meals! Stoke your metabolism by eating within an hour of waking. Breakfast eaters burn more calories throughout the day as well as maintain better energy levels! Plan to eat three balanced meals and two snacks throughout the day. The best strategy is to not go longer than 4 hours and no less than 2 hours…

Your Gatorade drink looks great! Thanks for posting! Mediterranean Style-Grilled Salmon (28/2/13) Serves 4 Ingredients o 4 tablespoons chopped fresh basil o 1 tablespoon chopped fresh parsley o 1 tablespoon minced garlic o 2 tablespoons lemon juice o 4 salmon fillets, each 5 ounces o Cracked black pepper, to taste o 4…

Balsamic Roast Chicken (44/4/11) Serves 6 Ingredients 1 whole chicken, about 4 pounds 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary 1 garlic clove 1 tablespoon olive oil 1/8 teaspoon freshly ground black pepper 8 sprigs fresh rosemary 1/4 cup balsamic vinegar ¼ cup stevia Directions Preheat the oven to 350 F.…

Tip # 5 Add herbs & spices to support weight loss! Using fresh herbs and spices in your diet is a great way to boost nutrition, add flavor and freshness to your meals as well as help to promote weight loss. The difference between herbs and spices is that an herb is an aromatic leaf and a spice is from the root, stem or…

Gluten Free, Low Fat, Low Sugar, Protein Banana Muffins 1 whole egg 1 egg white 2 ripe bananas 3 TBSP Gluten Free Pancake Mix (I used Cherrybrook Kitchen GF pancake and waffle mix) 3 TBSP Gluten Free All Purpose Flour (I used King Arthur gluten free multi-purpose flour) 2 TBSP Xylitol 1 tsp Raw Agave (optional for an extra…

Tip #4 Lighten the load of your liver! Having good liver function is integral to healthy weight loss and a balanced body! Our liver is a first class multi-tasker and works tirelessly to filter and detoxify our blood, store vitamins, make proteins, metabolize fructose, store energy, as well as recycle hormones and…

Tip #3: Working out with a friend can keep you on point! Working out with a friend can offer support, motivation as well as healthy competition! Please consider a few criteria though before choosing a comrade for the gym… 1. Choose someone who has a similar commitment to fitness as you so they do not act to distract you…

GARLIC MASHED POTATOES FOR SUNDAY DINNER? The key to substituting vegetables for a starch is texture! TIP: steam longer for a smooth and creamy side dish. CAULIFLOWER MASH 1. Remove most of the stems and steam cauliflower(20 min) 2. Pour your soft veggies in food processor-press puree 3. add 2 oz almond milk/coconut…

Tip #2: Bite It & Write it! Studies show that people who keep a food journal have better weight loss results! Making yourself keep a food journal will help keep you on your program which will produce a more successful outcome. It will also give you a record that you can reflect on and change to help you accomplish your…

Chia Seeds are very similar to flax seeds in that they are a great source of soluble fiber, which helps prevent the absorption of fat as well as can have cholesterol-lowering properties. One tablespoon of chia seeds will also provide you with 2.9g of omega-3s, 3g of protein as well as some calcium. A benefit of chia seeds…

Hi! You want to lose muscle? Hmmm, If you have built muscle doing Crossfit and you feel that your muscle is not what you like then definitely reducing the resistance by lowering the weight when exercising will reduce the muscle size and muscle weight. I would like for you to please discuss this with Alyssa in person at her…

Hi! BMR stands for basal metabolic rate, which is the amount of energy (calories) that it takes to run your body at rest. Most adults have a BMR between 1300 and 1800 calories a day. There are three different components to total energy expenditure and they are: BMR, the process of converting food to energy (which is known…

SALAD DRESSING RECIPES Garlicky Tomato Basil Vinaigrette This salad dressing can also be used as a light dressing for fish, chicken, or beef. 1/3 cup garlic vinegar 1 1/2 tablespoons fresh lemon juice 1 tablespoon extra virgin olive oil 1/2 teaspoon Dijon mustard 1/8 teaspoon salt Dash of black pepper 1/3 cup diced seeded…

Hi! The code is COASTAL10 for a 10% discount on all supplements during this challenge. Our website is: http://www.completenutritionandwellness.com/ If you have any questions, let me know! Thanks! Beth

Hi! Does the Fat Flush that you are doing contain flax seed meal? If so, flax seed meal is a great source of omega 3s which are anti-inflammatory but also a great source of fiber which aids in elimination and is great for weight loss! The evening ritual of the Fat Flush shot has been shown to stimulate weight loss and…

Hi! You can go to our website at www.completenutritionandwellness.com and find them in our store. Alyssa is offering a 10% discount to all of the Weight Loss Challengers during this challenge period... I have asked for a coupon code which I do not have yet. I will most likely have it tomorrow. I will post it tomorrow OR I…

Hi, The plan that you are on was specifically devised for you to lose weight from fat and not muscle. Did you tell Alyssa that you are a long distance runner and training for a marathon in the papers that you filled out originally? If not, I would definitely speak with her when she visits your group for the next…

Hi! One serving of fruit should be between 15-20 grams of carbohydrate. Bananas are a higher glycemic fruit and aren't as good for weight loss as some of the other choices. You can definitely add banana to your fruit list if you like but it should be eaten BEFORE noon. A 7" banana has 27grams of carbohydrate so eating 1/2…

Quinoa Vegetable Pilaf This is a great recipe that you can tweak by adding your favorite veggies. Quinoa is an ancient food eaten as a grain and used by the Incas in Peru in 3000B.C. and has been cultivated outside of South America only recently. It is pronounced “keen-wah” and is technically not a grain but a seed. It has…