A Simple Recipe for Success in 2019

This year, focus on what you put in your body. Whether it is food, water, thoughts, or breath. All of these things have a dramatic effect on the results of your training and your over all health and happiness. It is easy to go hit the gym hard in the New Year with a new attitude, but do not underestimate the importance of good nutrition and rest to contribute as well. If you combine all of these ingredients, you will have a fool-proof recipe for success in 2019.

If the Ultimate Goal is sustainable, healthy living, be kind to your body by making smart food choices that are right for YOU. Every BODY is different. Hydrate and sleep MORE. FUEL your body and mind with things that are worthy of taking up space in there. Take a moment to just breathe. Your body and your mind will thank you for it. And the two most important ingredients, be CONSISTENT and PERSISTENT and you will be successful in your goals!

Here is to a great 2019! Cheers!

Recipe for Success:
Nutrition
Water
Rest
Positive Thoughts
Breathe
Be Consistent
Be Persistent

XO

Summer Salad Recipes (Perfect for a Cookout!)

Looking for new summer salad ideas? Or needing a salad to take to that next cookout? Try one of these fresh salad ideas. Pair with a grilled protein of choice for a healthy complete meal.

CHOPPED GREEK SALAD
Ingredients
• Ingredients For the Salad:
• 2 large English Cucumber, sliced
• 1 pint Grape tomatoes
• 1 Red Bell Pepper, chopped
• 1 Green Bell Pepper, chopped
• 1/2 red Onion, sliced thin
• 1 cup Kalamata Olives
• 2 Tbsp. chopped fresh parsley
• Ingredients For the Dressing:
• 1/4 cup extra virgin olive oil
• Juice of 2 fresh squeezed lemons
• 2 cloves garlic, minced
• 2 tsp dried Oregano
• 1 tsp sea salt
• 1 tsp black pepper
Instructions
1.     Whisk all the dressing ingredients, pour over chopped salad, combine well, enjoy.

ITALIAN ZOODLE SALAD
Ingredients
• 6 small zucchini, spiralized
• 1 small red onion, sliced
• 1 pint organic cherry tomatoes
• 1 green bell pepper, chopped
• 1 orange bell pepper, chopped
• 1/2 cup black olives
• 12 oz. marinated artichoke hearts, drained
• Fresh chopped parsley as garnish
• Homemade Italian Dressing
• 1/2 cup apple cider vinegar
• 1/4 cup extra virgin olive oil
• 1/2 Tbsp garlic powder
• 1/2 Tbsp onion powder
• 1/2 Tbsp Italian herbs
• 1/2 tsp dijon mustard, no sugar added
• 1/2 tsp dried basil
• 1/4 tsp ground black pepper
• 1/4 tsp. sea salt
• 1/4 tsp. raw honey (optional)
Instructions
1.     Dressing Instructions:
2.     Combine all dressing ingredients in a small mixing bowl and whisk well to combine. Note:    
                It's best to let this sit (sealed, refrigerated) for 24 hours before using. This gives the herbs  
                time to infuse. Shake well before dressing the salad.
3.  Salad Instructions:
4. Gently combine zucchini noodles with dressing.
5.  Gently combine remaining ingredients.
6. Enjoy immediately.

AVOCUMATO SALAD
(Avocado, Cucumber, and Tomato)
Ingredients
• 2 lbs Fresh Tomatoes, chopped
• 2 English Cucumbers, chopped bite-size
• 1/2 medium Red Onion, sliced thin
• 3 Avocados, diced
• 2 Tbsp extra virgin Olive oil or Avocado oil
• Juice of 2 fresh Lemons
• 1/4 cup fresh Dill, chopped
• 1.5 tsp Sea Salt
• Fresh ground Black Pepper to taste
Instructions
1. Place tomatoes, cucumber, red onion, avocado, and fresh dill into a large salad bowl.
2. Drizzle with oil and add lemon juice.
3. Toss very gently to combine.
4. Just before serving, sprinkle evenly with sea salt and pepper.

XX

Food Prep Hacks

Are you a weekend warrior food prepper?

Here are a few of my favorite hacks to make your life EASIER! Do not to get overwhelmed as you read this. Remember to take tiny steps, and be kind to yourself as you learn how to food prep. 

Plan ahead!

Here is what you will need:

Containers!  And more containers! 

When you plan on preparing all of your  delicious food for the week, an important aspect of the plan is how to organize it.  I recommend investing in good quality Tupperware that you can reheat easily that has compartments to divide out your food. I like to buy mine from Amazon. They have relatively inexpensive choices that work great and will last if taken care of. 

Always have ziplock baggies on hand (you can wash can and reuse to cut down on waste.)

You will also need: 

• a food scale
• measuring cups
• pots & pans
• A blender of some sort (I have a Vitamix and a Bullet for smaller items, but any blender will do.)
• baking tins

Grocery Shopping/Prep Day:

Make a plan. Write out your meals for the week and then make a grocery list from your plan. You’ll be more efficient and spend less money at the grocery store if you know exactly what you are getting. I also go as far as to make my list according to the location the items are in at the store. It keeps my shopping experience in a nice flow rather than running back and forth across the store. 

Now that you’ve got your plan laid out and your tools ready, now what? Figure out a day to grocery shop and prep. I know most people prep on Sunday, but I choose to do my meal prep on Saturday afternoons. It’s usually when I have the most time. I have begun shopping on Friday which helps break-up the work. With my plan in hand, I head to the grocery store before the crazy crowd. I’m in and out, because I have a plan. 

Weekly Steps in the Right direction:

Once you start getting the hang of things, try adding in another meal and maybe prep for 4 days instead of 3. Another great way to get a head start on the week is by cutting & bagging your veggies and fruits so they’re easily accessible in your fridge (especially within the kids' reach!). Starting small will help keep you from feeling overwhelmed. I know you probably feeling anxiety reading this but I promise you, once you get comfortable, you’ll be pro before you know it!

Give it a try and let me know your successes. I’m here to help!

Remember, it’s always YOU vs. YOU!

Good Luck!

XX

Eat with Intention

We often ask ourselves, when should I eat? How do I know if I'm eating too much? Is breakfast good or bad? Should I have dessert? Enough with the questions, am I right? 

How about we try to free up some of the space these questions take in time, energy and sanity? It doesn’t have to be so complicated. The truth is your body already has all the answers – you just need to listen a little closer. 

A huge part of our behaviors and actions depend on the intention behind it. If you are truly eating when you are hungry and stopping when you are full, your body will get the amount that it needs. Not gonna lie, it can get tricky because we often eat more or less when we're sad, stressed, nervous etc. (we've all binged on a whole sleeve of crackers or cookies, am I right?). 

But for now, the next time you're feeling a snack attack come on and you ask yourself the question "am I hungry or am I full?" get clear on what the intention is behind the action. From there you''ll be able to get clearer answer. Trust me, when it comes to your nutrition, a little mindfulness can go a long way.

I've also found that journaling can be a helpful tool as well. For a few days (or more) try jotting down the things you ate and when. Then include how you felt before and after. From there you can adjust as needed to help you feel your best – mentally and physically. You might just be surprised at what you learn about yourself. 

Here's to eating with more intention!

XX

Creating Your “Normal”

We all get used to feeling a certain way. Whether it’s feeling bloated after a meal, energized in the afternoon or in need of a coffee first thing in the morning, we all have things that we consider "normal."

But what if all of those things didn’t have to be your “normal?” What if all these things were just learned behaviors that we got used to accepting as our normal over time? What if I told you that feeling your best could actually be your new normal? That waking up with energy is a right not a privilege? That feeling energized in the afternoon is a learned habit rather than a biological need. That bloat after a meal may mean that you have a food intolerance or allergy that could be solved by eliminating certain foods.

How do you want to feel? This is a choice that you get to make and will be reflected in the foods you choose to eat. You may want to consider the following tweaks to start with

:

• Eat clean and healthy meals with minimal sugar to keep your mind clear, bloat and inflammation down, and your body strong.

• Avoid processed foods – Anything with more than five ingredients on the packaging is likely not good for you. Keep it simple. Think one ingredient like steak or spinach.

• Drink lots of water – Our bodies are 98% water and need constant hydration to perform at a high level.

Give the above suggestions a try and let me know how you feel. After all, you have big things to go out and create in the world, so the better you feel, the more you’re able to achieve.

Keep ticking up your baseline and see if you can create a new (and better) normal. I can't wait to hear what you discover!

xx

Pumpkin Spice Makes Everything Nice: Thanksgiving Holiday Clean Eating Survival Recipes

It's really feeling like fall out there. Or is it already winter? Or is tomorrow summer again? Here in Oklahoma it is always so hard to tell from one day to the next which season it is. But I do know that we just had Halloween and that Thanksgiving is approaching quickly. And regardless of how it feels outside, it is still Pumpkin Season. So if you haven't already moved on to Christmas, and are still soaking in this season for everything that it is worth like me, I want to share with you my favorite healthy clean eating pumpkin recipes from this basic season. Some of which will be making debuts at my family Thanksgiving this year to personally help me keep on track, but let me enjoy my Pumpkin Spice goodies at the same time.

1. Pumpkin Spice Latte
This seems to be #1 on everyone's list when it comes to getting excited about fall. I've created a recipe that is not only delicious, but is just as nutritious and can work as a snack or a meal replacement for a quick and easy breakfast.

• 8oz Coffee
• 1 scoop 1st Phorm Level-1 Meal Replacement Protein, Vanilla Ice Cream Flavor or Caramel Latte flavor for a more caramel tasting latte. I love it both ways. (Link to order Level-1 posted below)
• 1 tsp Honey
• 1/4 tsp Pumpkin Pie Spice (More is not better in this recipe. Trust me on this.)
• Blend all ingredients and enjoy!

2. Protein Pumpkin Bread
This will be making an appearance at Thanksgiving this year. I took my great-grandmother's recipe, that I absolutely love, and turned it into a super yummy but healthier version.

• 2/3c Coconut Oil
• 4 eggs
• 1 can (16 oz) Pumpkin Puree
• 2/3 c Water
• 2 c Honey
• 2 c Oat Flour
• 1 1/2 c Level-1 Protein, Vanilla Ice Cream flavor
• 2tsp Baking Soda
• 1/2tsp Baking Powder
• 1 tsp Salt
• 3 tsp Cinnamon
• 3 tsp Cloves
• 1 tsp Nutmeg
• (Can add more of the spices if you like it a little spicier like me)
• 2/3 c Chopped Nuts
• 2/3 c Raisins

Directions: Preheat oven to 350'. Using coconut oil, grease bottoms only of two 9x5x3 pans. Mix wet ingredients in large bowl. Blend in dry ingredients. Stir in nuts and raisins. Pour batter into pans. Bake until wooden pick inserted in center comes out clean. About 1 hour and 10 minures. Cool slightly. Loosen sides of loaves from pans, remove from pans. Cool completely before slicing. Enjoy!

3. Pumpkin Pie Protein Muffins
These make a great snack or breakfast to grab on the go!

• 5 c Oatmeal
• 1/2 c Raisins
• 3 tsp Cinnamon
• 3 tsp Cloves
• 1/4 c Flaxseed
• 1 tsp Baking Powder
• 1 c Crushed Walnuts
• 2 scoops Level-1 Protein, Cinnamon Cookie Batter flavor
• 3 c Pumpkin Puree
• 3 c Almond Milk
• 1 tsp Vanilla Extract
• 2 Eggs
• 1 T Coconut Oil
• 1/4 c Honey

Directions: Preheat oven to 350'. Combine all dry ingredients in a large mixing bowl. Combine all wet ingredients in a separate bowl. Mix both bowls together. Fold batter into cup lined muffin tins. Bake 35-40 minutes until muffins start to brown. Let cool and enjoy!

4. No-Bake Pumpkin Oat Energy Balls
Another great recipe for grab and go.

• 2 c Oats
• 1/2 c Natural Peanut Butter
• 1 scoop Level-1 Vanilla Ice Cream flavor
• 1/2 c Pumpkin Puree
• 1/4 c Chia Seeds
• 1/4 c Honey
• 1 tsp Vanilla Extract
• 1/2 tsp Pumpkin Pie Spice
• 1/2 c mini Dark Chocolate Chips

Directions: Mix all ingredients, spoon out and roll into balls, refrigerate.

5. Pumpkin Energy Bars

• 1/2 c Pumpkin Puree
• 1/4 c Walnuts
• 1/3 c Raisins
• 1/4 c Pumpkin Seeds
• 1/4 c Level-1 Cinnamon Cookie Batter
• 2 T Arrowroot Starch
• 1/2 c Almond Flour

Directions: Preheat oven to 275'. In a large bowl mix pumpkin puree and arrowroot starch well. Add the rest of the ingredients and mix. Grease small bread pan with coconut oil. Pour in mixture and press down to level out and shape. Bake 30-40 minutes until edges are brown. Cut into bars. Makes 5 bars.

6. Pumpkin Pie Protein Smoothie Bowls

• 2 Frozen Bananas
• 1 c Pumpkin Puree
• 3/4 c Almond Milk
• 2 T Almond Butter
• 2 T Honey
• 1 tsp Pumpkin Pie Spice

Directions: Place all ingredients in blender. Blend until smooth. Pour into bowl. Add desired toppings. Berries, sliced banana, pecans, granola, honey, etc.

7. Pumpkin Spice Protein Pancakes

• 1 scoop Level-1 Protein, Vanilla Ice Cream
• 1/2 c Pumpkin
• 1/2 c Oats
• 1/2 tsp Cinnamon
• 1/2 tsp Baking Powder
• 2 Eggs
• 1/2 c Water

Directions: Mix all ingredients. Pour 1/4 c batter per pancake onto nonstick skillet on medium heat. Cook 2-3 minutes per side until browned. Drizzle with honey and enjoy!

I would love your feedback on these recipes! Please leave comments below or feel to message me at JilliBeeFit@gmail.com

Link to order Level-1 Meal Replacement Protein and receive free shipping:
https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1?a_aid=jillibeefit

Thank you! XX

What is all of the Hype about BCAAs?

Nutrition First
It seems that BCAAs, or Branch Chain Amino Acids, have been all the rage lately in the supplement world. It is a very highly marketed product these days. While BCAAs are a great product, and can benefit you when used in certain instances, they are not the most important supplement when it comes to results and recovery. In fact, supplements are just that. Supplemental to your nutrition to help you fill any voids that you might have in your diet.

It is most important  to make sure that your diet is on point to help with your results in the gym and your recovery. You need to first make sure that you are getting the appropriate macronutrients in your diet and taking a multivitamin to ensure that your micronutrients are being met as well. Getting a daily dose of fish oil is also high on that list of getting your proper nutrition. You need to make sure you have a strong foundation with your diet in order to get the best results to build a healthy body. After your nutrition needs have been met, then we can talk about adding in supplements to help you reach your goals.

Of all of the supplements, having proper post-workout nutrition is going to play the most vital role in your muscle building and fat loss goals and aiding in your recovery. Consuming a whey protein, which naturally contains BCAAs, is going to be your best recovery tool. But we will talk more about post-workout in depth later. Once your diet is on point with your macros, your micros, all of your daily vitamins and minerals met, and you are properly consuming your post-workout nutrition, then we can start adding in other supplements according to how you train and your fitness goals.

Amino Acids
There are many supplements that you can add in to your diet to help you reach your goals, but for now, let's focus on amino acids. What are amino acids? I will break it down for you.

• Muscle is made of protein.
• Amino acids are the building blocks of protein.
• There are 22 amino acids.
• It takes all 22 to build muscle.
• 1 gram of protein contains all 22 amino acids.
• 9-10 of the amino acids are essential amino acids.
• The rest are semi-essential or non-essential.
• Your body cannot make essential amino acids.
• Essential amino acids need to be consumed within your diet.
• 3 of the essential amino acids are branch chain amino acids, or BCAAs.
• The 3 BCAAs are Leucine, Isoleucine, and Valine.

BCAAs
So what makes BCAAs so important? BCAAs seem to be heavily marketed these days, and a lot of people are taking them, but do you know why or what they do? The 3 BCAAs are what help kick start the muscle protein synthesis. This is what helps you get into an anabolic state, or muscle building state. A popular time to take BCAAs is during your workout to stop some muscle breakdown and help with recovery and fuel you during your workout. You can also use before your workout. You want to make sure that your BCAAs contain at least 5 grams of BCAAs per serving, including at least 3 grams of Leucine, in order for it to be effective. 1st Phorm's BCAAs contain 7.5 grams of BCAAs per serving with 3.5 grams of Leucine.

There is a time and a place for BCAAs. I would most recommend you take BCAAs when your diet is in a caloric deficit, if you are dieting to cut weight for a show, or if fat loss is your goal. BCAAs are also recommended to supplement in a plant based diet to help you get enough BCAAs without over eating carbohydrates. You might not be getting enough of the essential amino acids, specifically the branch chain amino acids, to stimulate muscle protein synthesis to put the body into an anabolic state. As far as muscle building and weight loss, there are products far superior to help you reach those goals, such as 1st Phorm's Anabolic Bridge. BCAAs are not nearly as effective.

Anabolic Bridge
Anabolic Bridge is an essential amino acid product. It contains all of the essential amino acids. It helps keep you in an anabolic state in between protein feedings. It is great for travel or until you can get to a full meal or a full protein feeding. It comes in pill form, so it is the ultimate convenience product to help you reach those muscle buiding/weight loss goals. Anabolic Bridge is great if you are on a low calorie diet or plant based diet. You can take it before fasted cardio or first thing in the morning to get your body into the anabolic state. It is also great if you are having trouble getting in 6 meals a day. This product can directly affect your results by jump starting and keeping your body in a muscle building state throughout the day preventing muscle breakdown.

Intraformance
Intraformance is another amino acid product and is one that is on my must have list. Intraformance is an intra-workout, carbohydrate, amino acid, electrolyte blend. They have added in a carbohydrate complex and a superior electrolyte blend to help with performance in the gym. There is no need to pair this product with BCAAs. It contains a full serving of the BCAAs as well as non-essential amino acids. The carbohydrate complex increases performance in the gym and keeps the body from breaking down muscle tissue. When we workout we deplete our glycogen stores, as that stored muscle glycogen is depleted, your performance will start to taper off. That is why the last set is always much harder than the first set. Having that carbohydrate complex in the Intraformance will help to keep your endurance up during your workouts by giving you sustained energy. If your goal is fat loss, then I recommend you use BCAAs. But if your goals are to build strength, muscle size, and improve performance, then Intraformance is the product for you. Intraformance has become my must have supplement pre- workout or for my long runs as a fuel source and to give me sustained energy, strength, and improve my performance throughout my workouts.

Amino Acids are a great product to add to your regimen, but make sure the rest of your nutrition is in place first as well as you post-workout nutrition in order to get your best results. I know I just lightly touched on each of these products. I would love to talk more about amino acids to figure out what is the right product for you and to help you with your specific nutrition and fitness goals. Please feel free to message me with any questions or comment below. If you are interested in any of the 1st Phorm products, and you want to take advantage of the free shipping when you order from me, you can visit my website at www.1stPhorm.com/JilliBeeFit

Thank you! XX