Proof in the Pudding!
Results from the 24 Day Challenge
My friends and Family
Matt (Louisiana)- 17lbs
Amanda (Louisiana)- 13 lbs and 4.5 inches in waist!
Bobby (Ft Worth) - only on day 15 and lost 15lbs!
Mom (Decatur)- 10lbs & 3 inches from waist!
ME-- 11lbs & 18 inches!
Spark it Up
Your life is in your hands!
Wednesday, April 20, 2011
It's all in the details.....
Don't be overwhelmed! The 24 Day challenge is EASY! Take a look at the video and see for yourself!
to hear more about the products.....go to the very first post on this blog and watch the first video recorded.
PS: excuse the bad hair and video quality :)
to hear more about the products.....go to the very first post on this blog and watch the first video recorded.
PS: excuse the bad hair and video quality :)
Monday, April 4, 2011
PRINT OUTS & instructions
These are great print outs to inform you on
HOW & WHAT questions about advocare products.
You can keep these for yourself or to pass out to your friends and other advocare users!
Get to saving and printing! :)
Metabolic Nutrition MAX C-Max C
Appetite Control
Metabolic Nutrition MAX 3- Max 3
Appetite Control and Energy
Metabolic Nutrition Max E- Max E
Energy
DAILY: how to take! Instructions & one more- Instructions2
Is ADVOCARE right for you? IT IS FOR YOU!
HOW & WHAT questions about advocare products.
You can keep these for yourself or to pass out to your friends and other advocare users!
Get to saving and printing! :)
Metabolic Nutrition MAX C-Max C
Appetite Control
Metabolic Nutrition MAX 3- Max 3
Appetite Control and Energy
Metabolic Nutrition Max E- Max E
Energy
DAILY: how to take! Instructions & one more- Instructions2
Is ADVOCARE right for you? IT IS FOR YOU!
Friday, March 25, 2011
So what's up with the SPARK?
Hence the title of this blog---SPARK is inspiring me to not only post on this blog, but to be up this late and knowing I have a full day ahead of me tomorrow! EEP!
This little energy drink was the last of a long line of many changes I made before I took the plunge to fully commit to Advocare. If you talk to anyone who currently enjoys the miracle drink--you will find that the stories are in alignment with one another--they are GREAT and that people can't live without them.
Do the comparing:
This little energy drink was the last of a long line of many changes I made before I took the plunge to fully commit to Advocare. If you talk to anyone who currently enjoys the miracle drink--you will find that the stories are in alignment with one another--they are GREAT and that people can't live without them.
Do the comparing:
Be careful what you are pumping into your body people.
Replace your coffee, cokes and overall bad habits!
I find that it even curves my appetite and I don't find myself bored and stalking the pantry.
I just plain "get stuff done"!
It's a miracle I tell you! :)
RECIPES!
When you're doing the Advocare Herbal Cleanse--you want to really be feeding your body properly to really get the results you need! You will find you cut your cravings and create new habits that will last way longer than the 10 day cleanse. Don't worry-- you're not going to get stuck sipping lemonade for 10 days..or eating a nasty soup...or starving yourself!
Actually---I'm eating more on the cleanse than I was just normal day to day!
So----lets get creative with some recipes! These were found on a GREAT facebook page called:
"Advocare Recipes"
------------------------------------------------------------------------
Fajitas (cleanse friendly)
1/2 to 1 pound of chicken tenders (or 2 -3 chicken breast)
1 pkg of your favorite Taco Seasoning
1/2 t Cumin
1/2 t Coriander
Fresh Cilantro, rinsed and dried (add when assembling individual Fajitas)
2 – 3 cloves minced garlic (more if you’re a garlic lover)
1 medium onion, halved then sliced med thick
2 cups sliced mushrooms
2 zucchinis, halved then sliced thick
1 bell pepper (any color) sliced into thick strips
1/4 cup of *Tequila (opt. water or low fat/sodium chicken stock)
1/2 lime, juiced
2 jalapeño, seeds removed and sliced (leave some seeds if you like the heat)
Pepper flakes to your liking (if you don’t use the jalapeño seeds)
1 can of pinto beans drained and rinsed (use refried if you prefer)
1 pkg of Whole Wheat tortilla shells (Mission 96% Fat Free)
Cooking Spray
*Fat Free Sour Cream
Prep: slice each chicken tender into a pencil size strip (the chicken “fattens” up when cooked). Put into a large zip lock bag, sprinkle with 1/2 to full pkg of seasoning. Seal and “squish” the meat around to distribute the seasoning.
Instructions: Heat a large frying pan till hot, spray with cooking spray. Drop chicken in and stir; add hot pepper flakes, cumin and coriander. Cook till it’s a little more than half done (don’t overcook). Add garlic and stir. Add green peppers, onions, zucchini and mushrooms, stir and cook for 2 – 3 minutes: add jalapenos and rinsed pinto beans, lime juice and *Tequila. Gently stir the mix. Remove from heat
To heat Tortillas in the microwave: remove from package; wet hand and rub about every third tortilla with a bit of water. Place in a clean kitchen towel and microwave 45 – 60 seconds.
Note: I firmly believe that a recipe is only a guideline and not written in stone. Eliminate anything you don’t have or don’t like; add things you like. Measurements are “rough” depending on how much chicken you use or how much seasoning you like. Enjoy!
*do not use if you’re on the 10 day cleanse.
-------------------------------------------------
100% Whole Wheat Tortillas
Refried Beans
Boneless Skinless Chicken Breast
Burrito Seasoning
Jalepenos - Optional
Salsa - Optional
Cut Whole Wheat Tortillas with a pizza cutter in to chips. Bake at 350 til crisp (also good just a little chewy) Baked tortilla's are also a great snack by themselves.
Cook chicken with burrito seasoning. Heat up refried beans.
Take chip, add refried beans, chicken and a jalepeno.
I keep chips and chicken cooked so I can add beans to it and heat up in microwave when I really want a snack.
-------------------------------------------------
1 Can Black Beans
2 Cans Corn
1 Tub of Fresh Salsa
6-8 Boneless, Skinless Chicken Tenders or 3 -4 Boneless, Skinless Breasts
Drain black beans and corn, put in crockpot. Add 1/2 tub fresh salsa. Mix
Place boneless, skinless chicken breast (thawed) on top of mixture
Top with other 1/2 of Fresh Salsa.
Turn on low, will be ready by dinner. Break chicken up and mix. Serve over brown rice. Looks kinda funny, but tastes really good :)
Actually---I'm eating more on the cleanse than I was just normal day to day!
So----lets get creative with some recipes! These were found on a GREAT facebook page called:
"Advocare Recipes"
------------------------------------------------------------------------
Fajitas (cleanse friendly)
1/2 to 1 pound of chicken tenders (or 2 -3 chicken breast)
1 pkg of your favorite Taco Seasoning
1/2 t Cumin
1/2 t Coriander
Fresh Cilantro, rinsed and dried (add when assembling individual Fajitas)
2 – 3 cloves minced garlic (more if you’re a garlic lover)
1 medium onion, halved then sliced med thick
2 cups sliced mushrooms
2 zucchinis, halved then sliced thick
1 bell pepper (any color) sliced into thick strips
1/4 cup of *Tequila (opt. water or low fat/sodium chicken stock)
1/2 lime, juiced
2 jalapeño, seeds removed and sliced (leave some seeds if you like the heat)
Pepper flakes to your liking (if you don’t use the jalapeño seeds)
1 can of pinto beans drained and rinsed (use refried if you prefer)
1 pkg of Whole Wheat tortilla shells (Mission 96% Fat Free)
Cooking Spray
*Fat Free Sour Cream
Prep: slice each chicken tender into a pencil size strip (the chicken “fattens” up when cooked). Put into a large zip lock bag, sprinkle with 1/2 to full pkg of seasoning. Seal and “squish” the meat around to distribute the seasoning.
Instructions: Heat a large frying pan till hot, spray with cooking spray. Drop chicken in and stir; add hot pepper flakes, cumin and coriander. Cook till it’s a little more than half done (don’t overcook). Add garlic and stir. Add green peppers, onions, zucchini and mushrooms, stir and cook for 2 – 3 minutes: add jalapenos and rinsed pinto beans, lime juice and *Tequila. Gently stir the mix. Remove from heat
To heat Tortillas in the microwave: remove from package; wet hand and rub about every third tortilla with a bit of water. Place in a clean kitchen towel and microwave 45 – 60 seconds.
Note: I firmly believe that a recipe is only a guideline and not written in stone. Eliminate anything you don’t have or don’t like; add things you like. Measurements are “rough” depending on how much chicken you use or how much seasoning you like. Enjoy!
*do not use if you’re on the 10 day cleanse.
-------------------------------------------------
100% Whole Wheat Tortillas
Refried Beans
Boneless Skinless Chicken Breast
Burrito Seasoning
Jalepenos - Optional
Salsa - Optional
Cut Whole Wheat Tortillas with a pizza cutter in to chips. Bake at 350 til crisp (also good just a little chewy) Baked tortilla's are also a great snack by themselves.
Cook chicken with burrito seasoning. Heat up refried beans.
Take chip, add refried beans, chicken and a jalepeno.
I keep chips and chicken cooked so I can add beans to it and heat up in microwave when I really want a snack.
-------------------------------------------------
1 Can Black Beans
2 Cans Corn
1 Tub of Fresh Salsa
6-8 Boneless, Skinless Chicken Tenders or 3 -4 Boneless, Skinless Breasts
Drain black beans and corn, put in crockpot. Add 1/2 tub fresh salsa. Mix
Place boneless, skinless chicken breast (thawed) on top of mixture
Top with other 1/2 of Fresh Salsa.
Turn on low, will be ready by dinner. Break chicken up and mix. Serve over brown rice. Looks kinda funny, but tastes really good :)
What is a cleanse? and what to do?
So many people are thrown off by the word "Cleanse". I don't blame you one bit for having questions or thinking twice about this process. Not all Cleanses are equal! I could sit here and type all day or I could just let Brad tell you more about it. He tells it like it is!
Watch this first:
Watch this first:
NOW......
Here is the order in which most people tend to get back on track to overall Wellness/Health.
1. Learn how to eat!
You must have a healthy eating diet plan. There are many out there like Nutrisystem, Weight Watchers, Jenny Craig, Medifast, or Bistro MD. All of these programs and many more will deliver food to you or give you the guidelines of what to eat. Get educated! Small habits create big changes!
2. Choose an Exercise Program
Some people will just walk. Others will join a gym and lift weights. Many will hire a personal trainer and even more will go about it on their own. The first step is to do something.
Get to moving people!
3. Choose Effective Herbal Vitamin Supplements
(ENTER ADVOCARE!)
Choose Advocare for the Quality products, the unpaid endorsers, the med-science board, the integrity of the company and the leadership. Do your research....How much research have you done on the over the counter vitamins and supplements that you last took? Use Advocare because it WORKS!
Look up Advocare Stories or Reviews on Google.
Go! I dare you!
It's your time. Are you ready?
**See my shopping list and recipes in previous blog posts!**
Wednesday, March 23, 2011
10 Day Cleanse Grocery List & Menu Ideas
10 Day Cleanse Grocery List & Menu Ideas
Remember, wellness in an on-going lifestyle which requires taking responsibility & making healthy choices.
Here is a list of optimal choices for your health and wellness.
Buy Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients" are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the ominous rise in cancer rates and other health problems.
Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world. The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the attention of many who are now concerned about what they're eating as well as the environment. Organic food is a reliable and safe alternative to the issues regarding conventionally grown, processed, and packaged foods
FRUIT:
Apples, Lemons, Limes, Avocado, Bananas, Cantaloupe, Honeydew Melon, Cucumber, Tomato, Watermelon, Pineapple. Oranges, Blueberries, Raspberries, Marionberries, Strawberries, Blackberries, Peaches, Mango, Kiwi, Pear, Raisins, Cherries, Cranberries
PRODUCE:
Dark Leafy Lettuce, Spinach, Green Onion, Red Onion, Broccoli, Cauliflower, Asparagus, Mushrooms, Squash, Zucchini, Radishes, Garlic Cloves, Green Beans, Celery, Eggplant, Bell Peppers (Green, Orange, Yellow, Red), Edamame, Carrots
MEATS/PROTEIN:
Chicken breast (ground, tenderloins, or canned (close to fat free), Turkey breast (ground or tenderloins), Fish, Salmon, Tuna, Eggs
MISCELLANEOUS:
Black Beans, Olives, Canned Pineapple (sugar free), Wild Rice, Brown Rice, 100% Whole Wheat Pasta, 100% Whole Wheat Tortillas (Mission brand best 21 grams fiber), Fresh Salsa, Soy Milk, All Natural Peanut Butter, All Natural Almond Butter, All Natural Nuts (Almond, Cashews, Walnuts), Oatmeal, Tomato Paste, 100% Whole Wheat Stone Ground Bread (sparingly), Rice Cakes (lightly salted or none), Whole Wheat Crackers, Tomato Sauce, Vegetable Broth (Low Sodium, Fat Free), Seasonings to taste, Fresh & Dried Herbs, Cinnamon, Taco Seasoning, Non-fat Butter Spray, Non-fat Non-stick Spray
IMPORTANT REMINDERS:
♦ Your main goal is to stay away from starches, and all “white” flour “sugar”, etc.
♦ Fruits have natural GOOD sugars - you do want this type of sugar on your cleanse.
♦ Keep in mind that “Wheat is not the same as “100% Stone Ground Wheat”
♦ No salad dressings or vinegar at all due to the fat and oil content. Salsa is also a good dressing.
♦No fried foods, refined sugars, corn or white starches/flours or white bread.
♦ No Alcohol (You’re on a Cleanse, hold off for at least 10 days!)
♦ Use non-stick spray with no calories or fat. Do not use any type of oil.
♦ Stay away from Beef, Pork, bottom feeder Seafood.
♦ Make a bunch at a time to eat off of during the week. Grab and go!
♦ Drink at least 1 Gallon or 128 ounces of Water a day.
♦ Avoid bottom feeder seafood like Lobster and Shrimp
HELPUFUL TIPS IF YOU DON’T LIKE TO COOK, OR HAVE A BUSY WORK SCHEDULE:
First, let me warn you, at some point you will have to cook a little something. Make it simple on yourself. When you are shopping and/or preparing for your meals, do the following:
1. First, cook all your frozen or thawed (seasoned) Chicken and put it in containers. This will help by allowing you to pull quickly from the fridge during the week.
2. Buy the already pre-made packaged bags of Lettuce for convenience purposes.
3. It is best to buy fresh vegetables. Clean them when you get home so they are ready to go. Okay to put into containers or one big container to get at when ready.
4. If you eat Tuna, buy it in the packets so you can open it and eat it without having to drain- (those come pre-seasoned also). Great for lunches, 17 grams of protein!
5. Frozen fruit into a blender with the AdvoCare shakes makes a great meal and are crucial for breakfast to ensure success!
MEAL REPLACEMENT SHAKES:
Do what is the most convenient for you. However, if you’re looking for a little more creativity, here are some awesome things you can do with your shakes! In a blender you can combine: 4 ice cubes, 6 oz of water for a thick shake, or 8 oz of water for a think shake with the following ingredients:
Vanilla or Berry flavor: frozen or fresh fruit (ie: Strawberries, Peaches, Blueberries, and Bananas. etc.)
Chocolate flavor: a spoonful of Peanut Butter or Almond Butter. Bananas or other berries are great also.
OATMEAL:
Steel Cut Oatmeal is the best. You can find quick cook one (not instant) at Trader Joe’s and it cooks in 8 minutes (compared to the regular 30 minutes). To add a “kick” of flavor you can add the following once the oatmeal comes to a boil: Cinnamon, chopped Nuts, Craisins (Raisins, Cherries & Cranberries), or other fresh berries. You can sweeten with Splenda or Stevia. Good when reheating just add a splash of water before microwaving so it isn’t too thick.
PANCAKES:
Yes, it is possible!! Hodgson Mill Buckwheat Flour Pancake (100% Stone Ground Wheat) with a Sugar Free Syrup. You can find both at Winco, or other food stores.
You can make Waffles and/or Pancakes. Follow the recipe on back of box, except substitute the Milk for Soy Milk and substitue the Oil for the same amount Soy Milk. You can add cinnamon to the batter, which tastes great. The pancakes cook up extremely quick.
Syrup has to be the sugar free kind. There are a few makers out there, Maple Grove Farms with Splenda, or Mrs. Buttersworth with Splenda. Use the Syrup sparingly, and enjoy the sweetness
In place of syrup you could take a fresh or frozen fruit of your choice, let it thaw out and put Splenda/Stevia over it. Once thawed, you will want to cut the fruit up smaller to let the Splenda/Stevia start the process of making the “syrup-like juice” (it will form in about 5 minutes). There is also a yummy Peaches recipe under the Dessert section which is great over the Pancakes or Waffles.
RICE OR QUINOA -(ANCIENT GRAIN WITH THE MOST FIBER OF ALL GRAINS/SIMILAR TO RICE):
Wild Rice . Prepare as directed or instead of using all the water you could add the (Sugar free) Pineapple juice to a boil and even
add in some of the Pineapple for a sweeter taste. Would go great with the Chicken Skewers.
Brown rice, or Quinoa are great choices.
You could make a Wild Rice, Brown Rice or Quinoa soup with Chicken and tons of vegetables and spices in Vegetable broth.
VEGETABLES:
Sautee spinach with a can of chunky tomatoes (include sauce), Garlic and serve over Brown Rice or Quinoa, add Chicken too.
Cut up Vegetables and place in a non-stick sprayed pan. Add some garlic and onion to the mix and sauté. Could add over top of
Chicken, and add Brown Rice, Wild Rice, or Quinoa also.
OTHER RECIPES:
BURRITOS/TACOS:
100% Whole Wheat Tortillas (Mission is the best 21 grams fiber.)
Meat options: Ground Turkey Breast with Taco Seasoning packet or Chicken-cut up, browned with some garlic and onions, Fajita
Style (add onions and Bell Peppers), or Shredded Chicken crock-pot style (under Chicken recipes.)
Add in: black beans, tomatoes, onions, lettuce, olives, avocado, and salsa. (Also see Taco Salad recipe.)
To make crunchy tacos on the outside, place them in oven on a cookie sheet and let sit for about 10 minutes, 300 degrees.
SPAGHETTI:
100 % Stone Ground Whole Wheat Pasta is a must. For a meat sauce, combine: Ground Turkey Breast (cooked), or Grilled Chicken Breast (cooked), Tomato Paste (with water), Mushrooms, Onion, Tomato, Bell Peppers, Basil and Garlic cloves.
BAKED OR CROCK-POT CHICKEN RECIPES:
Oven Baked Chicken. Take frozen Chicken- Use butter spray on the bottom so chicken won’t burn. Sprinkle seasoning of your choice on top. Cook Chicken in glass baking dish at 400 degrees for 1 hour and 20 minutes or thawed chicken for about 50 minutes.
Crock-pot Chicken: Chicken Breast Tenderloins in a crock-pot for (high: 3 to 3 ½ hours) or (slow: 6 to 6 ½). I would make sure they are covered by some sort of liquid (taco seasoning with extra water or Vegetable broth and spices, etc.) If you use Chicken Breast (big pieces and not tenderloins) you will need to increase crock-pot cooking times. Chicken is so most and tender. Tastes great reheated, won’t dry out easily since cooked in liquid.
CHICKEN/TURKEY SKEWERS:
Cut up raw Chicken or Turkey Breast, Red Onions, Bell Peppers, Mushrooms, etc. Make each skewer different! It’s great to add pineapple to the mix for a sweet taste! You can also make Pineapple Wild Rice, or Brown Rice, and place skewers on top. Great for the summer!
CHICKEN/TURKEY LETTUCE WRAPS:
Brown chopped Chicken or Turkey Breast, add Onions, Garlic, Bell Peppers, and some Spices. Spoon mixture into leafs of Lettuce.
CHICKEN/ MARINARA:
Place Chicken or Turkey Breast in glass baking dish, cover meat with a large can of Tomato Sauce (may need to add a tiny bit of water) at 400 degrees for 45-60 minutes, You could add Onions, Garlic, Bell Peppers, and some Spices also. Serve with Broccoli and/or Rice.
MEATLOAF:
1lb to 1.5lbs 99% Fat Free Ground Turkey Breast, 1 Egg or 2 Egg Whites, ½ cup Tomato Sauce, ¼ cup Shredded Carrots, ½ cup Chopped Red/White Onion, ½ cup Old Fashioned Oats (not quick cook kind), ½ cup Chopped Green/Yellow/Orange Pepper (any one color), dash of Garlic Powder, Basil and Spike (salt free.) Mix in all ingredients above really well, except keep ¼ cup Tomato Sauce for the top of the Meatloaf. Pour Meatloaf mixture info a loaf size pan (5x9x3) baking dish and cook at 350 degrees for 1 hour.
SALADS:
Taco salad as mentioned earlier in burrito/taco area.
You can be so creative with salads. Fresh Salsa is always safe for a dressing.
Taco Salad: Chicken Breast or Turkey Breast (chopped up and browned, or ground meat cooked & drained) with Taco Seasoning, Lettuce, Black Beans, Onion, Olives, and Avocados or Guacamole. Use fresh Salsa for dressing.
Chef Salad: Cut up the vegetables you like, add Chicken, Bacon bits (the real bacon, sparingly), add a hard boiled Egg, and throw some Onion and Garlic in for flavor. There is so much taste with the meats and seasonings; it is not so bad without Ranch dressing!
Grilled Chicken Salad: Cook the Chicken with Garlic, Red Onion, and any other seasonings. The “Lite Caesar salads” kits have dressings that indicate “sugar” is the 9th ingredient ...pretty safe. (use caution!)
SALMON/FISH:
If you get fresh salmon, that’s great, but you can also buy it frozen. Spray the glass baking dish with non stick spray, then put fish in. Top with cut lemons, red onion, and garlic cloves. Pepper is a good seasoning too. Cook only for 20 minutes to 45 minutes at 400 degrees. You don’t want to cook fish too long or it will dry out. They key is to cook on a high temp for a short time period.
Serve with brown rice, Wild Rice, Salad, a piece of Whole Wheat Bread and Vegetables.
TUNA:
You can mix a can/package of Tuna with ½ an Avocado or Guacamole & even Salsa. Great over top of a salad, by itself or on a slice of Whole Wheat Bread or Whole Wheat Crackers.
DESSERT:
Cut up an apple into thin slices. Spray the pan with the non stick spray so the apple doesn’t burn. Cook on med-high and sprinkle Splenda and cinnamon over the apple slices.
Also, if you like peaches, you can pour the ½ cup of the frozen peaches into the saucepan. Add a cup of water and it will thaw-out as it simmers. Once thawed in the saucepan, add Splenda or Stevia and Cinnamon for a “cobbler taste”. It’s great warm! .....this is wonderful on top of the Buckwheat Pancakes.
SNACK IDEAS:
♦Whole Wheat Tortilla and 2oz of meat (or 1oz of Soy Cheese and 1oz of meat) with Lettuce, Tomato & Avocado
♦2 Tablespoons Peanut or Almond Butter with Apple Slices, Banana slices or Celery sticks
♦1 Tablespoon Peanut or Almond Butter spread on a Rice Cake, add sliced Bananas on top
♦Boiled Egg and an Orange
♦1/2 Grapefruit and 2 Egg Whites scrambled
♦2oz Turkey rolled with Avocado and 1 serving of Whole Wheat Crackers
♦2oz of Almonds or Cashews and a piece of fruit
♦1 slice of Whole Grain Bread with 1 Tablespoon Peanut or Almond Butter
♦2oz Hummus with Carrots or Cucumber slices
♦AdvoCare Snack Bar, Breakfast Bar or Fiber Bar
EATING OUT:
If you get home late in the evenings and can’t cook dinner, OR you might want to go out, here are some helpful places to eat while on the 10 Day Cleanse:
Baja Fresh – Baja Ensalada Salad with Chicken. Order it without the cheese, dressing, and tortilla strips. Ask them to add a scoop of black beans (since you are having them take the other stuff off), add Pico de Gallo as your dressing-very filling. Grab a glass of water and put some lime in it and you’re set!
Subway- Salads. No dressing or cheese- but you can have salsa over it!!!
Sweet Tomatoes is another good option!!! Be on guard though for hidden sugars and white flour. I use fresh lemon to squeeze
over my salad, avoid the soups that are cream of anything, and no pre-made salads.
Most restaurants you go to will have a Chef Salad or Grilled Chicken, but don’t be afraid to ask for exactly what you want to
eat, even if its not on the menu! Mix and match.
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