Travel Essentials from your favorite Flight Attendant

These are a few of my favorite things I like to bring when I travel for work...😁

1. Small lunch bag from travelpro- you would be amazed on how much food you can fit in this little bag. I normally just pack my breakfast, lunch and snacks in here. 14 hour days...I stay hungry all the time! LOL

2. Hot Logic Mini- I just purchased this from Amazon. Best $40 ever spent!! I took this with me during thanksgiving weekend. Warmed up my thanksgiving leftovers in my hotel room. 😋

3. Travel Blender- $15 at Target. I blend my shakes in this. Fits perfectly in my roller board. If you are traveling international...don't put it in a carry on. Those TSA peeps almost took mine in Canada. 😳Check-it! ✅ — with Rachel Tyson.

21 Day Fix Approved Coco Loco Shakeology Bites

INGREDIENTS

~1 Cup Cafe Latte Shakeology ( you can use chocolate or chocolate vegan) 

~1 Cup Chocolate Almond Butter ( I used Coco Almond Spread from Trader Joes)

~1 Cup Rolled Oats

~ 1/2 Cup Pure Honey

DIRECTIONS

~Mix all ingredients with hand or spoon

~Roll into 1 inch balls

~Place in dish or wax paper and refrigerate

~Enjoy and don't eat all at once! :D 

These are a great snack especially for those monthly chocolate cravings. :) Perfect for those who travel frequently and are on the go!! 

21 Day Fixers

2 Bites= 1 Yellow 

What if I told you that in the month of September you could not only lose 5-15lbs, feel better, healthier and happier - but also literally get paid for it?

Just doing these things, every day for 30 days:

1. Working out 30 minutes a day
2. Drinking Shakeology
3. Track everything in a sweet app 

And getting a cut of 1- 3 MILLION DOLLARS for doing so.

This is not a TEST! This is for real!!! Are you in? :D :D :D 

How to reach me for more information...

Email: rachelatyson@gmail.com

FB: facebook.com/projectfittemple

IG: instagram.com/projectfittemple

Meatless Spaghetti

Ingredients
1 Jar of Spaghetti Sauce
3 Tablespoons of Olive Oil
4 Cloves of Garlic Minced
1 Green Bell Pepper Chopped
1 Red Bell Pepper chopped
1 Yellow Bell Pepper chopped
1 White Onion chopped
Whole Grain Spaghetti

For the Pasta
Bring a large pot of water to boil and cook whole grain spaghetti per instructions.

For the Sauce
In a large pan, heat two tablespoons of olive oil. Throw in the vegetables and cook until it's almost soft.  Add another tablespoon of olive oil and add in the spaghetti sauce and cover for a few minutes.

All together now

Add in the spaghetti noodles to the sauce and mix it all together with salt and pepper.

Yummy to my tummy. 😊

Enjoy!

21 Day FIX CHICKEN, SAUSAGE AND SHRIMP JAMBALAYA

I found an amazing Jambalaya recipe and I just had to try it. Also, made sure it was FIX approved. :) 

For my FIX peeps! I use 1 PURPLE to scoop out each portion. :) 

Big thanks to Gimme Some Oven for Jambalaya 101. I've already made the dish once more so its safe to say I'm hooked. :D 

INGREDIENTS:

• 3 Tbsp. olive oil
• 2 ribs celery, chopped
• 1 white onion, diced
• 1 small red bell pepper, cored and diced
• 1 small yellow bell pepper, cored and diced
• 1 small green bell pepper, cored and diced
• 4 cloves garlic, minced
• 2 boneless skinless chicken breasts, cut into bite-sized pieces
• 1 lb. turkey sausage, thinly sliced into rounds
• 3 cups chicken stock
• 1 (14 oz.) can crushed tomatoes
• 1 1/2 cups uncooked white or brown rice
• 2 Tbsp. Cajun or Creole seasoning (**more/less to taste, see note below)
• 1 bay leaf
• 1 tsp. thyme, crushed
• 1/4 tsp. cayenne pepper
• 1 lb. raw shrimp, peeled and deveined
• salt and pepper
• (optional garnishes: chopped fresh parsley, thinly-sliced green onions, hot sauce)

DIRECTIONS:

Heat 2 tablespoons. olive oil in a large saute pan over medium-high heat. Add celery, onion, bell peppers, and garlic. Saute for about 5 minutes, stirring occasionally, until the vegetables are soft and mostly cooked. Add the remaining tablespoon of olive oil, chicken and sausage, and stir to combine. Continue sauteing for an additional 5 minutes, or until the chicken is no longer pink and mostly cooked.

Add the chicken stock, tomatoes, rice, Cajun spice, bay leaf, thyme, and cayenne, and stir to combine. Reduce heat to medium-low, cover and simmer for about 25-30 minutes, or until the rice is cooked, stirring occasionally. (Don't forget to stir, or the rice may burn on the bottom of the pan.)

Once the rice is tender, add in the shrimp and stir to combine. Let the mixture continue to simmer, stirring occasionally, until the shrimp are cooked and pink. Remove bay leaf and season the jambalaya with salt and pepper and hot sauce and additional Cajun/Creole seasoning if needed. Remove from heat and serve with optional garnishes if desired.

"Plank It Out" FREE One Week Challenge

June 1st. FREE one week Plank Challenge.

Just in time for summer and, honestly, who doesn't want to help tone those problem areas?

It's free.
The group will be fun.
The online page will be private.
And did I mention its FREE? 

Fill out the form, click LIKE and mark your calendars!  :)

http://goo.gl/forms/N5E2jJ4oGW

Day 5 Meal Plan

Day 5
Workout:  Alpha lower focus

Breakfast

Push Play T25

Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad

Fitness Motivation Quotes

2 cups romain lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you can advance to my next 21 Day Challenge Group. Message me for details! 

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody Coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!