Kitchen Makeover

Here is a shopping list of some foods commonly found in a healthy kitchen.

PLEASE PRINT IT OUT, SO YOU CAN TAKE IT WITH YOU TO THE MARKET!

Milk and Dairy
Cheddar or Colby cheese (low-fat): 8 oz.
Cottage cheese (low-fat): 3 cups
Eggs: 10
Feta cheese: 1 oz.
Milk (nonfat): approx. 8 cups
Swiss cheese (low-fat): approx. 4 oz.
Yogurt, plain (low-fat): 34 oz.

Fish, Poultry, and Meat
Beef flank: 4 oz.
Chicken breast: 20 oz.
Chicken broth (low-sodium): 3/4 cup
Halibut: 4 oz.
Roast beef (lean): 4 oz.
Salmon: 4 oz.
Tofu (extra-firm): 4-1/2 oz.
Turkey: 4 oz.
Turkey or chicken breast (lunch meat): 10 slices
Turkey, ground (lean): 4 oz

Fruits
Apples: 2
Avocado: 1
Bananas: 2
Blueberries, fresh: 1 cup
Blueberries, frozen (unsweetened):1-1/2 cups
Kiwi: 1
Lime juice, fresh: 3 limes
Mango: 1/2 cup
Orange: 1
Peach, frozen (unsweetened): 1/2 cup
Pear: 1
Pineapple, fresh: 1-3/4 cups
Raspberries, fresh: 1 cup
Raspberries, frozen (unsweetened): 1 cup
Strawberries: 1 cup
Strawberries, frozen (unsweetened): 1 cup

Condiments
Fat-free ranch dressing: 1 bottle
Ketchup: 1 small bottle
Lite Italian dressing: 1 bottle
Mustard: 1 jar
Olive oil (extra virgin): 1 bottle
Salsa: 1 small jar
Vinegar: 1 bottle

Deli Section
Pickles, kosher dill: 1 pickle


Veggies
Alfalfa sprouts: 4 cups
Asparagus: 1 cup
Broccoli: 3-1/2 cups
Brussels sprouts: 1 cup
Carrots and peas, frozen: 1-1/2 cups
Cauliflower: 1/2 cup
Celery: 3 stalks
Chickpeas: 1/4 cup
Cucumber: 1 cup
Garlic: 1/4 clove
Lettuce, romaine (or any kind but iceberg): approx. 12 cups
Mushrooms, fresh: 1 cup
Onion: 2
Pinto beans: 1/2 cup
Sauerkraut: 1/4 cup
Spinach: 1-1/2 cups
Sweet potatoes: 1 small, 1 medium
Tomato paste: 1 oz.
Tomato sauce (no sugar): 1 cup
Tomato: 9 slices
Tomatoes, cherry: 3/4 cup
Yellow pepper: 4-1/2 strips

Herbs
Curry powder: 1 jar
Paprika: 1 jar

Nuts and Seeds
Almonds, raw: 54
Cashews: 36
Flaxseeds, raw: 1 jar
Peanut butter: 1 jar

Breads, Grains, Legumes, Cereals, etc.
Bread (whole wheat): 6 slices
Bread, rye (optional, whole wheat may sub): 1 slice
Hamburger bun (whole wheat): 1
Melba toast: 4 pieces
Oatmeal: 6 cups
Pita bread: 2 pitas
Rice (brown): 1/2 cup
Rice (long-grain brown rice): 1 cup
Tortillas (whole wheat): 1 tortilla

Misc.
Beachbody's Whey Protein Powder: 1 container

http://www.GoFitCoach.com

PRAYER NEEDED!!!!!

Today is my brother's surgery. It will last 7-10 hours, easily, and begins at 7:30am EST. Please take a brief moment and say a prayer for him. Pray for the surgeon and the hospital staff. Pray for our family. Pray for an uneventful surgery and an uneventful recovery.

Thank you so much! God Bless!

http://www.GoFitCoach.com

Quick Note

I am headed to Tampa this weekend for my brother's surgery on Monday. Although things will be crazy for the next few weeks, I have made provisions for my blog. You will still have new and interesting info here Mon-Fri!

I want to thank everyone for their support. It has meant so much to me!!!!! I will try to post updates when I can, but you can follow up-to-the-minute updates via the carepage (link in left sidebar.)

http://www.GoFitCoach.com

Shakeology Week: Ingredients

Shakeology Week

This week is SHAKEOLOGY WEEK on my blog. Why, you ask? Because I am a HUGE believer in it...and here is why...

I am preparing myself for my brother's 2nd brain surgery in less than a week. Last summer, when he had his 1st surgery, I was rather unprepared for how I would react to it. Because of the amount of complications incurred and a 5 week hospital stay, I did not take care of myself. I did not consciously do that, but the stress on my body was intense. As a result, I could barely eat. In truth, the only thing that I could easily handle was McDonald's cheeseburgers. I couldn't take vitamins because my stomach was a mess. I barely had veggies for 5 weeks. Barely is being generous.

So this time, I'm prepared (as well as I can be) for the stress. I'm expecting to not be able to eat. This time, however, I am taking a secret weapon!

SHAKEOLOGY!!!!!!

Even if I have to live on cheeseburgers again, I know that I'll be nutritionally covered with my vitamins, minerals, veggies, and a bunch of other things. It's my insurance in a single shake.

So, this week, I'll be showing YOU why I so strongly believe in this unique product.