Malissa Rae Certified Health Coach

08/08/2020

Two Years Ago today I started my journey, Losing over 55 lbs. 🤗 I went from a Women’s size16-18 to a size 4-6. I lost a Total of 40 inches of fat off my body!!!😊🥳. I Feel so much better!!! Less joint pain, inflammation & way more energy!🤩🤸🏼‍♀️🥳 Now I Finally feel comfortable in my own skin!💪🏼💜 I’m happy to share how. 💕

13/03/2020

19/01/2020

I can’t beat the view, thanks to my hubby’s awesome job watching Boyz 2 Men side of stage. 🥰 Brings back memories. @ Agua Caliente Casino Resort Spa The Show

25/10/2019

Egg McMuffin ( better than McDonalds)

Ingredients:
5 sprays non-stick spray (split) (1 condiment)
2 ounces 95-97% lean ground turkey (1/3 leaner)
2 large eggs (2/3 Lean)
¼ tsp salt (1 condiment)
¼ tsp ground black pepper (1 condiment)
¼ cup water
1 tbsp guacamole (1/2 healthy fat)

Directions:

1. Grab two stainless steel 3 ½ inch biscuit cutter and spray with the inside with non-stick spray. Place one cutter on a plate and fill it with ground turkey. Gently press the meat down to uniformly shape a sausage patty.

2. Heat skillet over medium heat. Add the patty to the pan. If you really want the patty to keep its perfectly round shape, you can keep the mold on until the cooked patty shrinks away from the sides. Cook until done, about 2-3 minutes on each side.

3. Grab two small bowls and crack one egg into each. Pierce the yolks with a fork. Heat a skillet over medium-high heat with the remaining non-stick spray. Place the two biscuit cutters in the pan and pour an egg into each mold. Season eggs with salt and pepper. Add ¼ cup water to the skillet, outside of the egg molds, making sure not to splash the eggs. Turn down the heat to low and cover the pan. Cook eggs, covered, for about 3 minutes or until cooked through. Transfer the eggs to a paper-towel lined plate.

4. Assemble the McMuffin sandwich with the eggs on the outside as the “bread.” Add 1 heaping tbsp of guacamole. Serve.

Makes 1 serving
Per Serving: 1 leaner protein, 2 condiments, ½ fat serving

24/10/2019

Jalapeno Cheese Crisps

Makes 1 serving:
- 1 lean protein
- 1 green
- 3 condiments
- 6 tbsp. finely shredded reduced-fat parmesan
- ¾ c. shredded part-skim cheddar
- ½ c. jalapeño, sliced thinly
- 4 slices turkey bacon, cooked and crumbled

1. Preheat oven to 375º. Line a large baking sheet with parchment paper.
2. Spoon about a tablespoon of Parmesan into a small mound on the parchment paper. Top with about half tablespoon of cheddar.
3 Carefully pat cheese down flat then place a jalapeño slice on top. Sprinkle on some of the bacon.
4. Bake until crispy and golden, about 12 minutes.
5. Let cool slightly before serving.

23/10/2019

Joe was tired of being uncomfortable in his own skin. He always thought of himself as the "fat friend" of the group. He had no energy and was feeling lost and hopeless. Thinking he was doing what he needed to do, eat healthier and exercising, he wasn't getting anywhere except more discouraged and depressed. The he found this program and it changed his life. He lost 65 pounds but more importantly he gained confidence and happiness. He found a supportive community where he felt he belonged and was loved. He is now being the best version of himself that he can be and became a health coach to help others find the same in themselves.

22/10/2019

Baked Kabocha or Crustless "Pumpkin" Pie
Ingredients:
2 cups roasted kabocha squash (4 Greens)
1/4 cup unsweetened cashew or almond milk (1/4 Condiment)
2 egg whites
1/2 tsp ground cinnamon (1 Condiment)
1/2 tsp pumpkin pie spice (1 Condiment)
1/2 tsp maple or vanilla extract (1/2 Condiment)
1 packet NuStevia (1 Condiment)
28 Walnut halves (4 Snacks)
Directions:
Prepare kabocha:
Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.
Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flip the squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.
Let cool.
Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.
Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.
To make pies:
Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.
Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.
4 Servings with 1 Green, 1 Condiment and 1 Snack (optional) per Serving

22/10/2019

6 habits that could benefit your life!

08/10/2019

I'm Celeste. I started gaining my weight when I started having kids. After 4 beautiful babies and 13 years I reached an all time high of 196 lbs. My body hurt all of the time. I struggled walking up and down the stairs. I couldn't kneel down on the floor to play with my kids and I had no energy at all! I was working out and trying to eat right but I was gaining weight! I was at a loss. I turned to my friend and coach who was having amazing success and she introduced me to this life changing program. I fell in love with the habits of health system! I was so ready to learn new healthy habits to teach myself and my family! I have lost 50 lbs. and counting and I have my life back again!!

07/10/2019

Slow cooker creole chicken and sausage 😋

18 oz chicken breast
12 ounces sweet or hot sausage (super lean like Jenni-O if fat burning)
1 cup chopped leeks
2 cloves minced garlic
1¼ cup low sodium chicken broth
1 can diced tomatoes
1 tablespoon tomato paste
½ cup no sugar added tomato sauce
2 teaspoons Creole seasoning
¼ teaspoon cayenne
1 Bell pepper
1 cup Green onion
Instructions:
1. Place the all ingredients in the crockpot except green onion. Cover and cook on low for 6-8 hours or high for 3 hours.
2. Shred the chicken directly in the crockpot to your desired texture.
3. Top with the green onion

❤If following one of my fat burning, lose 10 pounds a month nutrition programs, here are the servings:
4 servings
Per serving
1 Lean protein
3 vegetables
3 condiments

03/10/2019

No one else is going to do all the work for YOU! It’s your dream life because YOU struggled and hustled for it.