ModernFit Magazine - August 2017

MODERNFIT 2-WEEK

SUMMER SLIMDOWN INSPIRING

WOMEN

LIVIN

August 2017

8 GLUTEN FREE BREAKFAST RECIPES

IN 15 MINUTES OR LESS

THE

FIT

LIFE

TOP 5 WAYS TO BEAT BELLY BLOAT

Rock Your Meal Prep

5 DAY

NO-COOK

MEAL PLAN

MODERNFIT

CONTENTS AUGUST 2017

Rock Your Meal Prep

TOP 5 WAYS TO BEAT BELLY BLOAT PG. 6

5 DAY

NO-COOK MEAL PLAN

PG. 46

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INSPIRING

WOMEN

LIVIN THE

FIT

LIFE

PG. 40

8 GLUTEN FREE

BREAKFAST RECIPES in15 MINUTES OR

LESS

PG. 10 2-WEEK

SUMMER SLIMDOWN

PG. 30

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TOP

5 WAYS to

Beat

Belly Bloat

(BPT) - Warmer weather brings sunny days, fresh breezes and plenty of flora and fauna to explore. But there’s another aspect to warm weather that some people dread: swimsuit season.

Three out of four women (77 percent) have felt self-conscious while wearing a swimsuit due to body issues, according to a recent Renew Life survey, and their midsection is a big reason. Belly bloat is the No. 1 reason they feel self-conscious.

Wearing a swimsuit takes guts! Most women (60 percent) typically do something in preparation to look their best for swimsuit season. To battle the bloat and feel your best at the pool, beach and beyond, follow these five simple tips.

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Cleanse First, prime your body with a natural cleanse. Most three-day cleanses work with the body’s natural metabolism to help eliminate waste and toxins, and relieves occasional bloating and constipation. You’ll detoxify, reduce water retention and immediately feel more energized. Make sure to look for a natural cleanse.

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Hydrate

Maintain Gut Health

Staying hydrated is essential on hot days, but don’t reach for carbonated drinks. The bubbles can get trapped in your belly and contribute to bloating.

Instead, go for good old H2O. If you need a little flavor, add a few wedges of fresh orange, lemon, lime or grapefruit for a healthy twist that’s sure to quench your thirst.

A properly functioning gut contains a delicate balance of bacteria to help with digestive and immune health. Without this balance, you can feel bloated and unwell. Keep your gut in check with a daily probiotic supplement like Renew Life Ultimate Flora Probiotic. Just one daily pill can help replenish the balance to help you keep bloat under control.

Exercise If you’re bloated, you may be more tempted to curl up on the couch rather than get active.

However, exercise stimulates the bowels and helps keep your digestive tract regular.

Strive to move and groove at least 15 minutes a day. Take a short walk, turn on that workout video and sign up for that yoga class - not only will you kick bloat to the curb, but you’ll look and feel great.

Don’t let tummy troubles keep you from doing the things you love. With these five tips you’ll have occasional bloat under control and be ready for swimsuit season.

Eat smart Avoid highly processed foods to maintain a tame tummy. These foods are typically high in sodium and low in fiber, which contributes to that bloated feeling.

Choose real foods. Cut back on added sugars. Avoid trans-fats/ limit saturated fats. Limit caffeine and alcohol.

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8 GLUTEN-FREE BREAKFAST RECIPES IN 15 MINUTES OR LESS!

Mini Egg Pizzas

.org g g e e l ib incred

If you’re looking for an easy breakfast or even a make-ahead meal to pack in your lunch, you’re going to want to try these breakfast pizzas for yourself!

Ingredients:

6 Eggs 2 tbsp. finely shredded Parmesan cheese 3 oval gluten free flatbreads (6x8-inches) 2 tsp. olive oil, OPTIONAL 1 cup grape or cherry tomato halves 1/2 cup thinly sliced spinach OR basil leaves Salt and pepper, as desired 3/4 cup shredded Italian cheese blend Crushed red pepper, OPTIONAL

Preparation:

HEAT oven to 450°F. COAT large nonstick skillet with cooking spray; heat over medium heat until hot.

BEAT eggs and Parmesan cheese in medium bowl until blended. POUR eggs into skillet. As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner, forming large soft curds.

CONTINUE cooking — pulling, lifting and folding eggs – until thickened and some visible liquid egg remains. Do not stir constantly. Do not overcook.

PLACE flatbreads on baking sheets; lightly brush tops with oil, if desired. TOP with scrambled eggs, tomatoes and spinach, dividing evenly. SEASON with salt and pepper, if desired. SPRINKLE evenly with Italian cheese blend.

BAKE in 450°F oven until cheese is melted, about 5 minutes. SPRINKLE with red pepper, if desired.

CUT each pizza into 4 pieces; SERVE immediately.

Ingredients:

1 teaspoon olive or canola oil 2 tablespoons chopped red bell pepper 1 tablespoon chopped onion 1/4 cup sliced mushrooms 1 cup loosely packed fresh baby spinach leaves, rinsed 1/2 cup fat-free egg product or 2 eggs, beaten 1 tablespoon water Dash salt Dash pepper 1 tablespoon shredded reduced-fat Cheddar cheese

Preparation:

In 8-inch nonstick skillet, heat oil over medium-high heat. Add bell pepper, onion and mushrooms to oil.

Cook 2 minutes, stirring frequently, until onion is tender. Stir in spinach; continue cooking and stirring just until spinach wilts. Remove vegetables from pan to small bowl.

In medium bowl, beat egg product, water, salt and pepper with fork or whisk until well mixed. Reheat same skillet over medium-high heat. Quickly pour egg mixture into pan. While sliding pan back and forth rapidly over heat, quickly stir with spatula to spread eggs continuously over bottom of pan as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet. Do not overcook; omelet will continue to cook after folding.

Place cooked vegetable mixture over half of omelet; top with cheese. With spatula, fold other half of omelet over vegetables. Gently slide out of pan onto plate. Serve immediately.

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Veggie Stuffed Omelet

.com r e k c o r c betty

Are your mornings hectic?

Whip up this veggie omelet in less than 15 minutes!

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Gluten-Free Oatmeal Pancakes

om c . r e k c o r bettyc

Stir up these pancakes with Bisquick™ Gluten Free mix and Gluten Free Chex™ oatmeal, for a hearty breakfast that’s on the table in 15 minutes.

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Instructions:

2 cups Bisquick™ Gluten Free mix 2 cups milk 2 eggs 1/4 cup vegetable oil 2 teaspoons gluten-free vanilla 1/3 cup Gluten Free Chex™ original quick cook oats 2 cups fresh blueberries 1/4 cup unsweetened large coconut flakes, toasted Real maple syrup

Preparation:

Heat griddle or skillet over medium-high heat or electric griddle to 375°F; grease with vegetable oil or shortening. (Surface is ready when a few drops of water sprinkled on it dance and disappear.)

In medium bowl, stir Bisquick™ mix, milk, eggs, oil and vanilla until blended. Stir in oats. Pour by slightly less than 1/4 cupfuls onto hot griddle.

Cook until edges are dry. Turn; cook until golden.

Serve with blueberries, coconut and maple syrup.

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Ingredients:

6 Eggs 1/4 Cup Milk 3/4 Cup Sausage 1/3 Cup Cheese

Preparation:

COAT 2-cup microwavesafe cereal bowl with cooking spray. ADD eggs and milk; BEAT until blended.

ADD sausage.

MICROWAVE on HIGH 45 seconds; push cooked edges toward center. MICROWAVE until eggs are almost set, about 45 to 60 seconds longer.

TOP with cheese.

SERVE immediately.

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Egg, Sausage & Cheddar Breakfast Bowl

.org g g e e l b i incred

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Peanut Butter Banana Smoothie Bowls

.com r e k c o r bettyc

Loaded with a variety of delicious toppings, smoothie bowls are smoothies you eat with a spoon!

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Ingredients:

1 cup whole milk plain Greek yogurt 2 cups frozen banana slices (2 medium) 1/4 cup creamy peanut butter 2 tablespoons real maple syrup 1/2 cup Cascadian Farm™ Farm Stand Harvest organic honey, almond and chia granola (GF) 1 medium banana, sliced 2 tablespoons peanut butter, melted 1 tablespoon shaved dark chocolate

Preparation:

In blender, add yogurt, frozen banana slices, 1/4 cup peanut butter and the maple syrup.

Cover and blend on high speed until smooth, stopping blender to push down mixture or scrape sides as needed.

Pour into 2 serving bowls. Top each serving with Toppings. Serve immediately.

Tips: Use Cacao nibs in place of dark chocolate.

Try this recipe with Cascadian Farm™ Farm Stand Harvest organic cherry, almond and quinoa granola or vanilla, coconut and pumpkin seed granola.

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Ingredients:

2 mangoes 1 container (6 oz) Yoplait速 Original pi単a colada yogurt 1/4 cup chopped fresh kiwifruit 1/4 cup fresh blueberries 2 teaspoons chopped macadamia nuts 2 teaspoons flaked coconut

Preparation:

Cut each mango along sides of oblong pit in center. Reserve 4 halves; discard pits.

Use knife to score mango flesh lengthwise and crosswise.

Spoon yogurt onto mango boats. Top with remaining ingredients.

Tips: Use Yoplait速 Original mango or pineapple yogurt in place of pi単a colada yogurt, if desired.

Use quartered cantaloupe (pulp and seeds removed) in place of mangoes, if desired.

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Mango Breakfast Boats

.com r e k c o r c betty

These yogurt and fruit-filled mango boats are the perfect fruity breakfast for the whole family.

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Microwave Ham, Mushroom & Swiss Coffee Cup Scramble Ingredients:

1 Egg 1 tbsp. water 1/4 cup chopped mushrooms 1 thin slice deli ham, chopped (1 oz.)

2 tbsp. shredded Swiss cheese

Preparation:

COAT 12-oz. microwave-safe coffee mug with cooking spray.

ADD egg, water, mushrooms and ham; BEAT until blended.

MICROWAVE on HIGH 30 seconds; stir. MICROWAVE until egg is almost set, 30 to 45 seconds longer.

SEASON with salt and pepper, if desired.

TOP with cheese.

SERVE immediately.

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.org g g e e l b i d incre

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Gluten-Free GranolaBanana-Honey Yogurt

om c . r e k c o r bettyc

A topping of banana and granola make this yogurt bowl a great choice for a gluten-free breakfast or a tasty snack.

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Ingredients: 1 container (5.3 oz) YoplaitŽ Greek 100 honey yogurt 1/2 medium banana, sliced 2 tablespoons Gluten Free Chex™ granola mix honey nut 1 teaspoon honey

Preparation: Remove cover from yogurt.

Spoon yogurt into a bowl if desired before topping.

Top yogurt with banana slices and granola.

Drizzle with honey.

Serve immediately.

Tips: Try topping with your favorite berry and toasted coconut for a new flavor twist.

27 MODERNFIT 27 MODERNFIT

CORA SWIMWEAR SWIM 2017

CORA SWIMWEAR SWIM 2017

2-WEEK SUMMER SLIMDOWN GET BACK ON TRACK

Are You Ready to Work Hard and Leave Your Excuses at the Door?

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SUMMER SLIMDOWN

Clean Eating Meal Plans w/Complete Grocery Lists Step-by-Step Preparation Guide and Recipes

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WORKOUTS Something For Everyone At Every Fitness Level Streamed to Any Device MODERNFIT

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SUMMER SLIMDOWN

Weekend

Survival Tips.

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Temptations.

Restaurant Guides.

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I N S P I R I N G women

Holly Wysong @hollywysong24

livin’ the fit life 40 MODERNFIT

by Deb Hultquist @DearDebraLynn

The difference between the impossible and the possible lies in a person’s determination.

-Tommy Lasorda

Bea Junkin @body_energy_action

To give anything less than your best is to sacrifice the gift.

-Steve Prefontaine Katie Williams @kjw_1821 MODERNFIT

41

Torrie Elrod @torrie321

Pain is temporary. Quitting lasts forever.

-Lance Armstrong

Do something today that your future self will thank you for.

-Unknown Jaime Robinson @jfrfit

If you want something you’ve never had, you must be willing to do something you’ve never done.

-Thomas Jefferson

Alicia Armer facebook.com /alicia.koval.3

We are what we repeatedly do. Excellence then is not an act but a habit.

-Aristotle Tielur Shannon @misstyxoxo

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Rashanna Fort @_Shanna028

Live the Life of Your Dreams: Be brave enough to live the life of your dreams according to your vision and purpose instead of the expectations and opinions of others.

- Roy T. Bennett

44 MODERNFIT

Jennifer Coffey @fit_coffey_bean

The individual who says it is not possible should move out of the way of those doing it.

- Tricia Cunningham

Shayne Hartline @_shayhart_

It’s hard to beat a person who never gives up.

-Babe Ruth

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5 DAY NO-COOK MEAL PLAN 46 MODERNFIT

reference: beachbodyondemand.com/blog

ROCK YOUR MEAL PREP

BREAKFASTS Monday, Wednesday, Friday

Tropical Overnight Oats: ½ cup raw oats, 2 tsp. chia seeds, 1 cup kefir (or Greek yogurt), ½ tsp. vanilla extract, 1 medium kiwi, ½ cup strawberries

Tuesday, Thursday

2 Hard-Boiled eggs, 1 Cup Watermelon

SNACKS

Smoothie: 1 packet meal replacement shake, water, and ice Apple with 1 tsp. Peanut Butter (not pictured)

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LUNCHES

Monday, Wednesday, Friday

Cobb Salad with Deli Turkey and HardBoiled Eggs: 3 slices deli turkey, 1 hardboiled egg, 2 Tbsp. green onions, 2 Tbsp. diced tomatoes, 1¼ cups romaine lettuce, 2 Tbsp. Healthier Ranch Dressing

Tuesday, Thursday

Tuna Antipasto Salad: ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, ½ lemon (juiced), ¼ cup chopped parsley, 1 tsp. olive oil, 2 cups spring lettuce mix

DINNERS

Monday, Wednesday, Friday

Chicken Burrito Bowls: ¾ cup shredded rotisserie chicken, ½ cup cauliflower rice, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, 1 Tbsp. sliced jalapeño, ¼ medium avocado, 1 tsp. olive oil

Tuesday, Thursday

Avocado Shrimp Rolls: ¾ cup pre-cooked shrimp, ¼ medium avocado, 1 tsp. mustard, freshly ground pepper, ½ lemon (juiced), pinch of paprika, 2 Tbsp. shredded unsweetened coconut, ½ cup romaine lettuce, 1 small whole wheat bun MODERNFIT

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Fruit

GROCERY LIST

3 medium kiwi 1 1/2 cups strawberries 2 cups watermelon 5 medium apples 2 lemons

Vegetables

1 bunch green onions 1 large tomato 6 1/4 cups romaine lettuce (about 1 large head) 1 small red bell pepper 1 bunch parsley 4 cups spring lettuce mix 12 oz. package cauliflower rice, frozen 1 medium red onion 1 bunch cilantro 1 large jalapeĂąo 2 medium avocados

Dry and Canned Goods

1 1/2 cups old-fashioned oats 15 oz. can chickpeas 2 (5 oz.) cans tuna, packed in water 2 small whole wheat buns 50 MODERNFIT

Protein

3 cups (24 oz.) plain kefir (or an additional 24 oz. plain 2% Greek yogurt) 7 hard boiled eggs 1/3 cup (2.7 oz.) plain 2% Greek yogurt 1/3 cup (2.7 oz.) low-fat buttermilk 1 package sliced deli turkey (9 slices) 1 rotisserie chicken 6 oz. pre-cooked shrimp

Pantry

6 tsp. chia seeds vanilla extract 5 packets Shakeology 5 Tbsp. peanut butter dried parsley dried onion flakes onion powder garlic powder dried dill dried cloves salt black pepper olive oil mustard paprika 4 Tbsp. shredded unsweetened coconut

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