June

Toolkit

for

heatherleigh's customers

This month

Recipes

Lifestyle Tip

Cocktails & Mocktails

Fit Tip

2 Tbsp plain Greek yogurt

1/2 medium lemon, juiced

2 Tbsp olive oil mayonnaise

2 tsp whole-grain mustard

1 tsp soy sauce

1 tsp Worcestershire sauce

dash of garlic powder

dash of onion powder

dash of ground paprika

8oz canned tuna in water, drained

4 stalks celery, finely chopped

1/4 medium red onion, finely chopped

large romaine lettuce leaves

medium Roma tomatoes, thinly sliced

medium avocado, thinly sliced

Toothpicks

Tighten Up Tuna Salad Wraps

Mix yogurt, lemon juice, mayonnaise, mustard, soy sauce, Worcestershire sauce, garlic powder, onion powder, and paprika to a medium mixing bowl; stir to combine.

Add tuna, celery, and onion to dressing; stir to coat.

Place 3 romaine lettuce leaves on each of 2 serving plates.

Divide tuna salad, tomatoes, and avocado evenly among leaves. Wrap up leaves to form an open burrito shape; secure with toothpicks.

great make ahead option!

Toning Taco Bowls

Heat a large nonstick skillet over medium-high

heat; lightly coat with spray.

Add beef and taco seasoning; cook, breaking up with a wooden spoon, for 4 to 5 minutes, or until browned and fully cooked. Set aside.

Add yogurt, salsa, and lime juice to small mixing bowl; stir to combine (this is the "dressing").

Divide lettuce, beef, tomatoes, beans, and onion evenly among taco shells. Drizzle dressing over top; garnish with cheese and cilantro.

1 lb raw lean ground beef

reduced-sodium taco seasoning

1 cup plain Greek yogurt

1/2 cup reduced-sodium salsa

medium lime, juiced

chopped romaine lettuce

medium Roma tomatoes, chopped cooked black beans, drained, rinsed

medium red onion, finely chopped

shredded cheddar cheese

chopped fresh cilantro

taco bowl shells or opt to just use a bowl

for cauliflower mash

water

6 cups frozen (or fresh) cauliflower florets, thawed, drained (I like using fresh)

3/4 cup unsweetened coconut milk beverage

1 tsp onion powder

1 tsp garlic powder

dash of ground black pepper

salt to taste

for the teriyaki sauce for the shrimp- look for the "cleanest" that your grocery store carries - lower sugar is usually what I mainly check

Strong Shrimp Teriyaki

for shrimp

Heat skillet to medium high with a drizzle of olive oil.

Prep your scrimp by taking off shells and tails.

Toss in teriyaki sauce

Add to skillet and cook through.

for cauliflower mash

bring water to a boil in a deep

saucepan over medium-high heat; add cauliflower. Cook for 5 to 7 minutes, or until soft. Drain; add cauliflower and coconut milk to a food processor; process until smooth. Add onion powder, garlic powder, and pepper; process to combine.

make cauliflower mash right before you are about to eat - it can get cold quickly

How to never feel deprived

i often get asked how i have made health a lifestyle for 16 years.

No I'm not perfect but this simple tip allows me to have my cake and abs too.

Make "splurges" part of memories. What do I mean?

You won't see me saying no to that cheesecake or chocolate dessert when I am out with friends or with my husband making memories.

What I won't do is go into the fridge at 9pm when I'm home alone (or even with my husband) watching a movie, lights out, mindlessly eating.

The trick here is to mindfully enjoy your splurges - not "waste" them on moments when all you are remembering is the plot twist in your favorite movie.

So for the most part when we are at home we eat 80% "clean" - that way when my little nugget wants tator tots and a delicious hamburger from our favorite food truck after a day at the zoo I can say YES without hesitation.

Make your splurges part of memories and not something that is being mindlessly done - especially while watching TV or scrolling on your phone.

Bring water to a boil in a large pot over high heat; remove from heat.

Add tea bags; let steep for 5 minutes. Discard tea bags.

Add lemon juice and stevia; stir to combine; set aside to cool for at least 30 minutes.

In each of four glasses, muddle 1⁄4 peach; top each with 1 cup ice, 11⁄2 fl. oz. (approximately 3 Tbsp.) vodka, and 11⁄2 cups tea mixture.

6 cups water

4 bags peach flavored tea (or black tea) 3 medium lemons, juiced

6 to 8 packets powdered stevia

1 medium peach, chopped

4 cups ice

6 fl. oz. vodka (approx. 3⁄4 cup)

1 1/2c cubed watermelon

1 cup cucumber, peeled, roughly chopped

1 1/2 c cold water

1/4 medium lime, juiced

5 fresh mint leaves

2tsp sliced fresh ginger

2c ice

Place watermelon, cucumber, water, lime juice, mint, and ginger in blender; cover and blend until very smooth.

Divide ice evenly between two large glasses. Pour watermelon mixture evenly into each glass.

Move it out back

It's time to take your workout outside!

Changing your environment works wonders for keeping things fresh so you stay on track. I do all of my ab and cardio workouts outside - basically anything that doesn't require a lot of weights. It will be a fresh endorphin high for you!

You're putting all this work into your sweat dripping workouts so match that effort with clean supplements.

Pre-workout: This will always be by #1 recommendation. There is no way I could press play every day without this. Period.

And its all natural - so none of the junk, none of the jitters.

Protein: When I prioritize protein my body tones, tightens and snatches WAYYY faster. This one is clean and doesn't upset the tummy.

Brain Chemistry: This is something pretty new to me - I'm on month 2 now but can DEFINITELY see a difference. You take a quiz - see what the best "blends" are for your brain and then you are sent those formulas.

Superfood smoothie: This is the do-it-all smoothie for me and my little nugget. It has ALL the goodness (way more superfoods than I can type here) but my favorites are the hair boosting, skin clearing and energy giving zing it gives me.

If you have any trouble getting set up just send me a quick email and I'll check your account for you.

CoachHeatherLeigh@gmail.com

Blackberry Coconut Bars

1 1/2 cups unsweetened shredded coconut 1 cup blackberries

1/4 cup coconut oil, melted

1⁄4 cup pure maple syrup

pinch of sea salt (or Himalayan salt) dark

1 cup chocolate chips

1. Line a 5 x 7-inch loaf pan with parchment paper (enough to hang over sides of pan); lightly coat with spray.

2. Add coconut, blackberries, oil, maple syrup, and salt to a food processor; cover. Process until berries are blended and

everything is fully incorporated.

3. Press coconut mixture into prepared pan; freeze for 2 hours, or until fully set.

4. Once bars are frozen, add chocolate chips to a heatproof bowl; place bowl over a pan of gently boiling water.

Stir occasionally until fully melted; remove from heat.

5. Using parchment paper, lift bars from pan; cut into 12 equal pieces. Dip top of each piece in chocolate; set on a baking

sheet. Refrigerate for 30 minutes to 1 hour, or until chocolate is set.

Crunchy Peanut Butter Bars

1/2 cup all natural peanut butter

1/4 cup pure maple syrup

1/4 cup brown sugar

1 tsp pure vanila extract

1/4 tsp Himalayan sea salt

2 cups organic cornflakes crushed

1 cup semi sweet chocolate chips

1. Line a loaf pan with parchment paper (enough to hang over sides of pan); lightly coat with spray. Set aside.

2. Add peanut butter, maple syrup, brown sugar, extract, and salt to a medium saucepan over medium heat. Cook, stirring

often, until peanut butter is melted and everything is well combined.

3. Remove saucepan from heat; add cornflakes. Stir to coat.

4. Press cornflake mixture into prepared pan; cover. Freeze for 1 to 2 hours, or until solid.

5. Line a baking sheet with parchment paper.

6. Using parchment paper, lift cornflake loaf from pan; cut into eight 1-inch (21⁄2-cm) bars. Cut each bar into 3 pieces.

Place pieces on prepared sheet; return to freezer.

7. Add chocolate chips to a heatproof bowl; place bowl over a pan of lightly simmering water. Stir chocolate occasionally

until melted; set aside.

8. Remove bars from freezer; dip one side of each piece in chocolate. Return to sheet; freeze for an additional 10 minutes,

or until chocolate hardens.

Toolkit

archive

Did you miss last month's toolkit? Access it here

remember

Summer brings on a whole fresh vibe. I encourage you to ride that wave and focus on feeling your best, your most energetic and most confident. If you find yourself slipping into too much sugar, or too much alcohol start a pinterest board of pictures that depict HOW you want to feel (think "girl on top of a mountain", "girl at the beach", "girl playing with her kids"). I love a fresh spotify playlist too.

So when you feel like raiding the pantry or digging into the ice cream while binge watching a show STOP and look and your pinterest board. Is that splurge going to lead you to feeling your best?

Minor choices add up - in the good and negative ways.

The bonus 10 minute workouts count, but also the 1/2 carton of ice cream also adds up.

You've got this - I'm here for you. Lets have our most confident summer ever!

HeatherLeigh