Clean Eating Zucchini Lasagna

This is seriously one of my favorite meals! It's comfort food at it's finest but healthy! The whole family really loved this dish and it's now one of my new favorites. I totally encourage you to make this but of course use good portion control and pair it with a salad. This isn't a meal I would want to eat every day but it's nice to have once a week or every other week. 

So here is how you make it ....

 Ingredients:

• 1 onion finely chopped
• 1 lb of lean ground turkey
• Sea Salt and Black Pepper to taste
• 1 tsp garlic powder
• 3 or 4 small zucchini sliced lengthwise
• 24 oz of low fat or 1% cottage cheese (I use the costco cottage cheese)
• 1 jar of no sugar added spaghetti sauce
• Non fat or low fat mozzarella cheese

Directions:

• Preheat Oven to 350 degrees
• Combine onion, ground turkey, salt, pepper, garlic powder in a skillet and brown turkey until no longer pink.
• Layer Zucchini in the bottom of your pan, then spread a layer of cottage cheese, follow that with a layer of ground turkey mixture, spread a layer of sauce on top.
• Repeat this over again.  Then layer one final row of zucchini on top and cover with sauce and a little sprinkle of mozzarella cheese.

• Cover with foil and bake in the oven for approximately 1 hour.
• Remove the foil and continue to bake for 10 more minutes then remove from oven and let stand for 10 minutes.

Yes it will be a little bit runny due to the water in the zucchini, sauce and the cottage cheese.  I used a slotted spoon to scoop out the lasagna which allows the liquids to stay in the dish. 

Week 2 Piyo Meal Plan and Progress Update

Piyo Week 2 

I ROCKED Week Two of Piyo and am officially DONE!! So now I have a good feel of the workouts and I know that EVERYONE wants to know what I think of it.

I am actually loving it and am surprised. I am missing lifting some weights and the high intensity cardio. I am adding in some runs because I really enjoy getting out and enjoying some fresh air with my littles.

I do love all the core work and flexibility that is coming with this program. It's a nice break for the pounding I normally give myself. Not every workout gives me a huge sweat so I make sure to really push myself in every workout and do as much as I can. That really where the results lie.

I figure if I'm already awake, I might as well give it my all.

I am loving the "SWEAT" workout!! Man is that workout SWEATY and it totally engages my core and I just simply feel amazing afterwards. I really love Piyo Core as well. Both are great workouts, challenging, and push me in the areas I need the most work. 

The upper body workout is REALLY short I feel - Only 20 minutes! I am all about feeling the BURN so I have been adding in my run on those days!! I love running. 

2 miles down! First run in a long time. 

I started Week 2 off with doing the 3 Day Refresh. This is a new cleanse that just came out and I must say I felt amazing afterwards. Totally refreshed, lost 3.5 pounds and was totally back on track after a few weeks of over indulging.

3 Day Refresh Results 

Right after the Refresh was some 4th of July FUN!

The answer is 

YES, I still worked out 

Yes, it was a challenge 

Yes, I had a few margaritas, pizza, and goodies

Did I get right back on track? Yep! 

It's always challenging when a holiday comes up, you are heading to a BBQ, have family around, ect. But you can always CONTROL every situation. It's all about choices. If you want to stay on track - Then bring a Salad that you enjoy so that you have a healthy choice. Use your will power, double up workouts. 

You CONTROL what you put in your mouth! :) 

Workout done and ready for 4th of July Fun

I'm telling you, It's HOT in Hawaii and I'm not a shorts girl. I always felt insecure about it and it felt amazing to slip these on and feel comfortable wearing them. Nothing beats that Non-Scale Victory!

One thing about Piyo is you aren't getting a high calorie burn so it's important to stick to your meal plan and watch your portions. I LOVE my carbs so it's been a struggle making sure that I stick to the meal plan and don't add in but It's a good struggle. It's helping me stay on track and stay conscious of the things i'm adding in my diet. 

Here is my meal plan for the week. 

Having a plan totally keeps me on track through out the week. Sometimes I have to switch things around or don't get around to making every single meal because we decide on something quick and easy or have leftovers but this reminds me that I have a plan and will always have clean and healthy meals in the house. I also use Sundays to prep anything that I need for the week. I like to baggy up my veggies so I can just grab them and go. Eggs are always my go to when I'm feeling lazy and need a quick go to for something clean. 

This is the type of greek yogurt I get! No added sugars or fruit. Just plain 0% Greek Yogurt and then I add in my own fresh fruit, cinnamon, and a squirt of honey. Doesn't give you all that added sugar and junk and tastes just as good, I actually think better. 

If you would like more information on joining my next Piyo Accountability and support group to get customized meal planning, tips and recipes to help you start and complete your Piyo Journey please contact me below!

Post 4th of July 3 Day Refresh & Clean Eating Support/Accountability Group

This last week Monday - Wednesday I committed to the 3 Day Refresh and got amazing results! I was down 3.5 pounds, felt amazing, had more energy, and was totally back on track after a couple of weeks indulging on vacation and just being plain lazy.

I know that the 4th of July has hit and a lot of you spent the entire weekend eating tons of goodies. I'll admit it, I totally had some treats on the 4th but since I did the refresh at the beginning of the week I knew that I didn't want to hurt all of my bad work and it was really easy for me to get back on track. The week before that, NO WAY! I was totally off track and didn't know how to get back. I was having some pretty fierce cravings.

I know how easy it is to back slide and get off track of your clean and healthy eating - Because I've been there. It only takes a couple of times drinking with friends, going out for ice cream, going out to dinners, birthday parties, ect. and before you know it your pants don't fit right, your sluggish, have lack of energy, and are bloated.

Honestly, you can workout and workout and workout but it's not going to make it go away. Anyone can workout but nutrition is really where the results are.

So, this is exactly why I'm excited about the next challenge group I'm opening up just for those of you who are ready to spend 30 days with me and get back on track.

So here is the deal - My next challenge Group opens up July 14th! In this group we are committed to 30 days of clean eating and Shakeology but are kicking off  the challenge off with the 3-Day Refresh to get back on track!! 

What is the Refresh:

The 3- Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.

What you will eat and drink during the 3- Day Refresh:

1. Wake up- Drink 8-12 oz filtered water

2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)

*Option for Green Tea

3. Mid-morning- FIBER SWEEP (digestive health drink)

4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list

5. Afternoon snack- From the fruit, veggie, or juice option list

*Option for Green Tea

6. Dinner- Vanilla FRESH + a meal from dinner recipe list

*Option for Green Tea

What is the Vanilla FRESH shake?

A high protein vanilla shake not only helps satisfy your hunger though out the day, but delivers essential nutrition your body needs for healthy weight loss.

This is also a perfect source of fiber, and it is DAIRY FREE and SOY FREE!

Nutrition Facts for Vanilla FRESH:

Plant protein - 20 gm

22 essential vitamins and minerals

Probiotics to promote digestive and immune health

Clinically tested potato protein extract to help curb hunger

No artificial flavors, color, preservatives, or sweeteners

What is the FIBER SWEEP DRINK?

A blend of soluble and insoluble fibers that gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.

- It is created from whole-ground flax, chia, and psyllium seed husks, FIBER SWEEP is an excellent source of fiber for digestive health

-Wholesome psyllium fiber can help naturally lower cholesterol and support healthy good sugar levels as a part of a healthy diet

-Since this plan is low in saturated fat and cholesterol, psyllium fiber husk may help reduce the risk of coronary artery disease (CAD).

- Flax and Chia are sources of healthy omega-3 fatty acids

3 Day Refresh Fiber Sweep

- Since it's Summer and a lot of you are going on vacation at some point this month I am going to spend a whole week in our challenge group going over vacation tips, traveling rules, and how to enjoy your summer vacations while having a healthy balance and not feeling deprived. So it doesn't matter if you are traveling during this challenge, you can still join us and not feel guilty!! 

Healthy living is all about BALANCE! I want to teach you this!! 

Baby girl and I on the beach with our healthy snacks

So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me below by filling out the application to join!  You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 14th of July.  

3 Day Refresh Results 

We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).

Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!  

At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!

Does this sound like something you would like to do? 

 If so, join me my completing the application below.

Then, create a free account so that I am your Team Beachbody Coach.

If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!  

You can add me on Facebook = www.facebook.com/marlena.hedine

Either way, the cut off for registration is Wednesday July 9th!  So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer!

It's time to get up and make those changes you keep telling yourself you are going to make TODAY! Stop waiting around for the prefect moment because I'm here to tell you guys, it will never come around. The conditions are never right and there is always something coming up. Right now, This Moment is YOUR TIME to change your LIFE! It's time to take care of what you have!! 

You might be looking for a total overhaul or maybe just to clean things up a little bit, either way YOU DO HAVE TIME for YOU! I am a busy Mommy, Business Owner,  and WIFE! You take time for what you really want and right now is YOUR TIME!! 

Apply below to be apart of my next group!!! Don't miss out!! Can't wait to meet you and reach all of your goals. 

The 21 Day Fix Weekly Meal Plan

Happy Saturday!! It's Saturday afternoon here in Hawaii Time and I'm already started to think about a NEW WEEK!! A new week means a new chance to make things right. BUT why do we even let it go this way? Why do we start every week strong with a new mind set but by Wednesday we are already telling ourselves "next week". We didn't have the chance to prep our meals that week, we are having some serious cravings by the end of the night, that pizza that tempted you WON. 

You beat your self up about it, put yourself down, promise tomorrow - When tomorrow comes you mess up again and then just go ahead and tell yourself MONDAY it is. Next week will be Better! 

You are NOT alone - I've DONE this SO many times!! 

The thing that I've come to FIND is that I don't have to do this anymore. I have my amazing challengers, the daily support needed, and at the end of the month I know that I'm going to share my progress. Unless you truly aren't ready mentally and physically to take on the challenge of bettering your life then YOU WILL SUCCEED. 

When you surround yourself around other people who have the same EXCUSES as you, it becomes much easier to CRUSH them and realize that you DO have time to make this happen and you aren't going to let everyone see you fall. I love that I get to wake up every day and surround myself with other like minded people who have dishes in their sink, kids to take care of, dinner to fix, a house to clean, and maybe even a full time job to go to. We NO LONGER let these excuses overtake our life and GIVE OURSELVES 30 minutes everyday to work on ourselves. We feel EMPOWERED by every workout we are able to cross off the calendar and by every HEALTHY choice we are able to make. At the end of the day we report in the group how AWESOME we did and if we failed we spill are hearts and are uplifted by others. The problem with not having this support is you ALLOW these EXCUSES to be a REASON you aren't successful. 

If you DO THIS ... Guess what - YOU ARE NORMAL!! Don't let your kids be your EXCUSE let them be your REASON!! It's time to DRAW THE LINE and CUT THE CRAP! It's okay to put aside a little bit of time for yourself. YOU ARE WORTH IT. You aren't being selfish you are leading your family to health and well being. You are setting an EXAMPLE that they can follow. You will have more energy then you EVER have to keep up with all the craziness of LIFE in general. 

Your time is NOW!! Grab YO running shoes, tie up those laces, get your workout gear on, and grab the workout gear because SUMMER IS COMING - READY OR NOT!! 

Are you ready!! Are you TRULY ready to let go of all of your excuses and finally DO THIS!!?!? 

No more coverups, no more feeling horrible about yourself, not wanting to run into anyone at the store because you are ashamed ... It's time to CHANGE your FUTURE! I've been where you have and my goal is to help each and every person so that they NEVER have to feel that way again. 

So are you ready!?!? 

Here is our PLAN: 

30 Minute Workouts 6 days a week 

You are setting your alarm for 5am - YEP I SAID IT!! 

This is the time that I have found that allows me to always get my workout done and leaves me with the least distractions. 

Every Sunday you are going to plan out your meals for the week just like I have below. You will use the 21 day nutrition guide to plan out your meals and any recipes from my blog and create a grocery list. Either that or you can use the one that I provide you in the group. I find it's better to start creating your own so you can get exactly what kind of food you like and learn how to do it on your own. 

After you grocery shop - It's time to PREP!! This totally makes a HUGE difference. 

Take time to cut up veggies, fruit, bake chicken for the week, and bag everything up. Then you are ready to just open up the fridge and go. Life becomes SIMPLE. 

                  

It's time to get MOVING and NEVER LOOK BACK!! Summer is here, ready or not and if you start now you will still have time to enjoy it HAPPY and CONFIDENT! Make a commitment TODAY and join my next 21 Day Challenge Group! Apply Below

New Year New You Challenge Group Open Now

I almost can't believe it but half of January is already GONE and Valentines is on it's way. If this year is anything like last year, it's going to FLY by. I just got back from spending a month with my family in Texas and had a wonderful time. It was one of the best Christmas's ever! Our whole family was able to be together at my aunt and uncles lake house. But it's officially over and I have so much to be thankful for in 2013. I can't wait to bring in 2014 even stronger. I am thinking and brainstorming of ways that I can make my challenge groups even BETTER and give even more to help others achieve their goals. I'm putting together new and improved groups this year and excited for all my new challengers!! We aren't playing around this year. So, I am INVITING YOU to be apart of this new system!! 

What is a health and fitness challenge!? 

It's a program that I've created to help you achieve all of your health and fitness goals by receiving daily motivation, accountability, and support through a closed online group. This year will NOT be the year that you are WISHING you started LAST MONDAY, WISH your close Fit better, or HATE SHOPPING! You will learn to be CONFIDENT, LOVE YOUR BODY, & BE HEALTHY! This year you will be making your New Years Resolution and STICKING TO IT! We always start out strong DAY ONE of the New Year !! We eat healthy all week long, go to the gym every single day, and stay on track for the first few weeks. After the excitement of reaching your goals has died down you slowly fall back into your old ways. You eat less healthy meals and do less workouts. Excuses being to creep in and you just decide that it's not worth it - YOU ARE NOT WORTH IT and it's TOO good to be TRUE! 

How do I know this!?! Because year after year after YEAR .. this was me!!! <---- 

I would sign up for an expensive gym membership, personal training sessions, and online nutrition programs. I started out strong the first few weeks and then decided that I just couldn't do it. It all became overwhelming. I would go to classes at the gym every now and then but excuses would always win because I just didn't see the results I was hoping for. 

So here is where I come in and where I say - THIS YEAR WILL BE DIFFERENT FOR YOU! I'm not going to let you make the same mistakes I did for years and years for ANOTHER YEAR! Definition of Insanity is doing the same thing over and over again and expecting different results. 

It's time for a change!! I truly LOVE Beachbody because it takes the guess work out of everything. For years I struggled on the question of if I was really doing it right. Was I doing the right workouts, was I eating the right things, and was I doing enough. WIth this you don't have to think about anything. IT's all given to you. There are so many programs to meet all needs and likes. If you like high intensity cardio and dancing there is something for you!! If you like boot camp style, we got that. If you want short and sweet, we have that too. If you are looking for a beginner level program to just get you started, YEP, got that too. All you do is press play and follow the trainer. They give you a schedule of workouts that will give you the best possible results. No matter what you are looking for I know that I can find your SOUL MATE workout and hook you up with something you will LOVE! 

The part that most people struggle with is the nutrition part of the plan. 80% of your results come from nutrition. Abs are made in the kitchen. Nutrition was always the part that confused me and  would get frustrated because I couldn't figure out just exactly what I needed to eat and would just give up. There are so many "diets" "quick fixes" and meals that claim to be healthy but really aren't. I lived in Smart One frozen meals, healthy choice meals, and light versions of the real thing. This is what MOST of us fuel our body with, boxed meals that claim to be low on calories but what they mask is the high sodium and non nutritional value they contain. I would workout like crazy doing tons of cardio but could never get the results I wanted because I didn't have that perfect balance. Something needed to change and that is when I decide to look up clean eating. The moment I changed my diet, meal planned, and embraced the lifestyle of eating clean, EVERYTHING CHANGED! I felt better, had more energy, lost weight, had more definition, and was loosing weight. I could actually EAT instead of live on one slim fast a day and a salad. Since that day that I decided to change my goal has been to share this knowledge with others and show you that you don't have to starve to get the results you want and teach people how to eat clean and create their own weekly meal plans. 

Challenge group dinner pictures

The last part of this equation is Shakeology. It's not a weight loss shake but it's a total meal replacement shake. It's not a protein shake but a well balanced meal that is equivalent to 6 salads in one glass. I use to be hungry all the time because I wasn't fueling my body with the proper nutrition. It's now the one thing that keeps me full, tastes so YUMMY, and has saved me so many times from making bad decisions. When I craved something bad, was on the go, or didn't have time to make a meal .. Shakeology was my saving grace. I use to take a trip through the drive thru when I was on the go and starving but now I just pack my shaker cup, scoop of shakeology, and a bottle of water and shake it up and I'm all set. I have more energy, I feel better, my skin is clearer, I look better, and it's been worth every single penny!! It keeps me healthy and is one meal I can count on to give me the nutrition my body needs and I don't even have to think about it. I have reached my weight loss goals and still drink Shakeolgoy daily because it gives my body the nutrition it needs while maintaing my weight loss goals. 

I also provide you with a closed online accountability group. This is where you will have access to me as your coach 24/7. We all start our workouts on the same day, check in to the group daily, and have my support/motivation/tips every day. Every day that you log into the group there will be a tip, recipe, motivation, or some information given from me. I will teach you everything to ensure your success: Creating meal plans, handling temptations, traveling, eating out, cravings, and more!! You will experience a complete life MAKE OVER physically and mentally and WE ARE IN IT TOGETHER!!  You just have to make the commitment to FINISH the program and check in daily, rate how you did, and post how you did!! 

So does this sound like something you would like to do!?! If you are truly ready to make some BIG CHANGES and CRUSH YOUR GOALS right along MY SIDE and NEVER commit to a crash diet or quick fix again then JOIN ME!! It's time to change your LIFE, YOUR BODY, Increase your CONFIDENCE and BE HAPPY!! If this is YOU .. Fill out the application below to be considered for my NEW YEAR NEW YOU Challenge group starting January 27th, 2014. The last day to register is January 22nd,2014. 

LIMTED NUMBER OF SPOTS SO THAT EACH CUSTOMER CAN GET INDIVIDUALIZED ATTENTION TO ACHIEVE THE MAXIUM RESULTS!!