Hey, Hey ladies, how are you? All right. You guys episode 65, but before we get started, I have a couple of things. I want to discuss with you first. My lovely enormous puppy, dude is playing with a new toy that bounces. So if you're hearing some background noise, forgive me. He's very excited about it. It's very cute. Second, last week I forgot to announce the winner of the. Hmm, can you hear him? Of part four of the Lady Sculpt Lifestyle contest series. The winner is Ms. Brett LeBlanc. You guys I've decided to end the contest series after part four, it's just a lot for my team to kind of keep track of and process while we have so much else going on right now, as we move from Lylas Leona Fitness into Lady Sculpt Lifestyle Inc. So congratulations to those four winners. Your tanks are currently being printed and will be sent out to you soon. Those are the only four copies in the whole damn world. All right.
You guys. Episode 65. This is going to be a really nice quick episode and it's all about the goodness. I want to share with you. If you don't know already. Something I've created called the Sculpt Kitchen. Now this has been a project of mine for the last few years. This is a hidden page on. Dude, you're being loud, but. This is a hidden page on my website. If you go to lylasleona.com/kitchen. And I'm going to put that link in the show notes for you. You will find all the recipes. These are recipes that I've been sending out for the last few years with Friday Coach Treats, which is my weekly email. If you're not on my weekly email list, y'all get on there. You get a recipe every week to your inbox. You get tips and tricks from me. You get a reminder at the podcast that launched that week and you get first dibs at everything I have to offer. I always put it into Friday Coach Treats first. All right. Those are my people. If you want to get in on Friday Coach Treats, you can sign up for that. We'll put the link in the show notes to sign up for that as well. I'll get my VA to do it or you can go straight to my website. And do it there, or the link in my bio on social media, both Lady Sculpt Lifestyle and Lylas Leona. Speaking of which, have you followed Lady Sculpt Lifestyle on Instagram yet? This is my new Instagram page. Unfortunately, we weren't able to recover Lady Sculpt, was the original Instagram page. Uh, and it was hacked back in October. Instagram has been very difficult at giving us access. So we've just said, fuck it. And we've started a new one. And that's where we're at. And I've gotten a ton of messages from people who say they can get it back from me. And half of them sound like scammers and half of them sound like really good scammers and I don't want to risk it. So I'm not worrying about recovering it at this time. So just go follow Lady Sculpt Lifestyle on Instagram, and you can stay up to date with all of the things happening over here in Lady Sculpt. Okay.
You guys, episode 65. Here we go. The Sculpt Kitchen. So, this is literally just a page of all of the recipes I offer, but I want to talk specifically about these recipes. These aren't just regular recipes that you'd pull out of a cookbook. These recipes have been specifically created by me or have been submitted by one of my athletes. And they are super easy. Have very few ingredients. And our prepable. Which means that you can batch cook them. So in my house, I am a lazy kitchen person. I don't like spending a lot of time in the kitchen. On Sundays. I go grocery shopping. I bring home my groceries. I don't even put them in the fridge. I go right into meal prep. It usually takes me under an hour and my food for the week is done. And so much of what I put in my protocols, are in the Sculpt Kitchen. I want to say everything I put in my protocols are in the Sculpt Kitchen. So you can find everything in there from I'm going to go through. I have it opened right here. There's mocktails cocktails, smoothies, there's breakfast items, which of course, you know, breakfast can be eaten at any time of the day. There's salads, there's comfort meals. There's desserts, there soups, chilies, stews there's dips and appys, there's kebabs, there's bars and balls and there's all kinds of way to spruce up your vegetables. You guys. So when you go in here and you see a recipe, you like, you can click on it. And what that will do is take you to a PDF file that you can print off. So you could literally create your own sculpted kitchen cookbook, which is something that will probably happen down the road with all of the things and maybe possibly cooking demos as well. We're working on some ideas for expanding Sculpt Kitchen. There are a few recipes that I want to highlight in this episode that I think are just so valuable and are what I'm currently doing my sugar detox on. Are you ready? I'm going to share all my secrets with you guys. This is exactly what I eat every day. Right now, I start my day with the thermal kickstart recipe. This is a combination of hot water and lemon and cayenne pepper and sea salt and tumeric and apple cider vinegar. And a few other options that you can find. If you go check out the Sculpt Kitchen. I just love the combination of this cocktail. Now the first time you try it. It does kind of taste like stomach bile. I'm not going to lie, but it's actually something that I think over time, you kind of become addicted to it. Your body is like, this is amazing and it feels really good. And I want more of it and you may need to alter the ingredients and the quantity of the ingredients to suit your taste buds. I know I like a little bit more apple cider vinegar, a little bit more lemon. Um, a little less tumeric. I like the cayenne kick and the salt is very much a personal taste in terms of quantity, but it's such morning PH balancer, it gets your stomach and your metabolism ready for the day. And it's also a fantastic appetite suppressant. If you're someone who's moving into a weight loss strategy, or you're trying to intermittent fast, it can really be helpful throughout the morning, especially later in the morning when your stomach starts to growl and you're moving into fat adaptation. It's actually a recipe that I include with the 16 Week Transformation Program in the first week, just to help people out. And then mid morning, I've been doing the 10 minute egg frittata. This is also available on the Sculpt Kitchen under breakfast for any time, but I want to give you a tip because the 10 minute egg frittata in the sculpt kitchen is designed to be something you cook each day nice and fresh, and it's delicious. And I've done it this way in the past, but because I'm so busy in the mornings right now. I'd like to batch them. So what I do is, I on Sundays, I cook up a bunch of veggies. I do mushrooms, spinach, onion. And what am I missing? And red pepper and little bit of bacon. Which I don't think is in the original recipe, you can also use Turkey bacon and I saute that up in a pan. And then I evenly distributed into four containers. And then vegetables have cooled off. I add a cup of egg whites and feta cheese.
And then I put lids on and then I put them in the fridge and they just hang out there and then when I'm ready to have them, I pop them into the microwave for four minutes and I have a beautiful, fresh, hot egg frittata and they're delicious. I know a lot of people will pre cook these in advance, in muffin tins as well. I don't really like the way they turn out in muffin tins. And I don't like pre cooked egg kind of sitting for a few days. I find that it doesn't taste as good to me. So I like to keep it raw on the fridge and then cook it as needed. So this is a little bit of a different recipe from the Sculpt Kitchen egg frittata, but like I said, just make them your own, take the recipe. And alter it to what suits you best. Maybe you have nutrition, uh, limitations. Maybe you have allergies and it's okay. You can still like in the original 10 minute egg frittata, it calls for two whole eggs, but I've noticed that egg yolk and me aren't agreeing lately. So I switched those whole eggs out for an extra portion of egg white. All right.
Okay, next up. The next one I want to highlight is the Protein Packed Greek Salad. This is something that I've been loving on lately. I think I've had one of these every day, since the new year. Maybe even before that. I can premake them. You know, four or five days at a time and they're still delicious when I go to have them. So what this looks like is in the recipe in Sculpt Kitchen, it calls for romaine lettuce with the influx of romaine lettuce prices lately. I don't know if you guys have experienced this, but romaine lettuce has gone crazy. So I've been using spinach instead, or you can use any kind of lettuce and you can not use lettuce too. So I pull out four or five containers. I put a little bit of spinach in each. I put tomatoes in each. I put cucumber in each I'm a little bit or tiny, little bit of red onion and then dry-curd cottage cheese and feta cheese. And you can add olives if you want to too. And then I actually put lids on from there. And then when I want to eat it, I add instead of Greek salad dressing. So in Sculpt Kitchen, it calls for a low calorie, Greek salad dressing, but I'm going to give you guys my salad dressing recipe. Are you ready? I do a really good, healthy serving of apple cider vinegar. It's probably about a tablespoon, maybe a little bit more. I do a tablespoon of olive oil and then I use a bunch of Greek seasoning and it's delicious. And then I just put the lid back on and shake it all up and let it sit for just a little bit to absorb. Sometimes I'll even if I'm not using lettuce or spinach. I'll put the apple cider vinegar and the Greek seasoning in ahead of time. But I always wait and add the olive oil fresh before I eat it, because otherwise I find the olive oil solidifies in the fridge and it doesn't mix as nicely. And I don't get the goodness that is the olive oil nutrients in my body. So that's what I'm currently having for lunch. In the recipe, it also calls for chicken All right.
And all my protocol this week, next up is the Thanksgiving Salad, which actually I'll be using that Turkey in the Thanksgiving salad is a really cool spin on a Thanksgiving meal that kind of uses up the leftovers from Thanksgiving and it's a bit of a warm salad and it's really nice and comforting. So what that is in a large pot, you combine and slightly steam, shredded carrot, shredded salary, shredded leek, shredded fennel, you add all the poultry, seasonings like stage and salt and pepper. And all the good stuff. And then you add in, you can do ground Turkey, which is what the recipe calls for. I'm going to do real Turkey this week. And then just to add in a little bit of Tang, you add in some dried cranberries, which I'm now in week three, my sugar detox. So I'm allowing a little bit more carbohydrate in and I'm going to do it this week with some added cranberries. I'm really excited about them. I had my first one yesterday, it was delicious. And then. I finished off my day with the Sculpted Kitchen Protein Pudding. Now, if you're a dessert person, if you're a chocolate person, if you're a cookie person, if you're like a peanut butter person, any of those, the Sculpted Kitchen dessert section is awesome. There's things in there. Like my 1, 2, 3 coconut macaroons, I went to three peanut butter drops, which 1, 2, 3 means there's only three ingredients you guys. Super easy. Cooks and under five minutes, s a good before bed snack or after dinner snack, there's almond toffee bark, there's gingerbread cookies, there's no big pumpkin cheesecake there's oatmeal, raisin protein cookies, there's protein brownies, there's protein pudding. And the protein pudding is the one I'm currently doing. Now, I use a sugar-free jello pudding mix to make mine, but if you're using a occasion protein powder. I don't think it's necessary because the protein powder thickens it up so much. I use also the almond cashew protein milk from silk and it's super thick as well. So I'm going to actually try this recipe this week without jello pudding mix because there is a lot of chemically artificial sweeteners black stuff in that. So I'm going to try it with just the unsweetened protein almond milk and the KCM protein powder. And see how it goes. And then I like to top with either pecans or walnuts is my favorite. It's so good. You guys, another recipe I want to highlight. Cause I did it last week instead of protein pudding, was protein brownies and this recipe is awesome for batching, you can freeze it before you cook them. So this recipe is super easy to make and they do cook up into kind of like these little individual serving sizes of brownies in the microwave. But what you can do is make the batter, separate it into all of your containers and then put a lid on the container and pop it into the freezer and then put it from the freezer right into the microwave. Um, for a little bit of extra time, you don't want to overcook these where they dry out. You want them to be a little bit like a lava cake, so nice and soft in the middle. And you can have them prepared and ready or not in your protocol, but they're there. If you ever have a chocolate craving or if you ever have, you know, the desire to have something later at night and this isn't going to ruin your results. Right. Love it. All right. So literally you guys, that is what I'm eating right now. And I'm having amazing results. I feel incredible. I'm not craving sugar anymore. I'm not craving alcohol anymore, wine specifically. It was a fantastic way to come out of the holidays and I'm going into 2023 feeling really good. I also want to kind of point out there is some awesome winter warmers in the Sculpt Kitchen. My own personal chili recipe, hamburger soup, root vegetable soup that is to die for. Some of my favorite party favor treats, things I like to take to parties or when I'm hosting here, there's a great Buffalo chicken dip that you can dip veggies into. That is like literally all of your protein in dip. Um, there's some amazing deviled protein, eggs. I did a whole month of different ways that you can devil eggs awhile back. And those are all in here. Protein packed potato skins you guys. Um, my version of Pico de Gaia, which is authentic, Mexican salsa. Jalapeno poppers, oh my goodness. I made those in ages. I should actually make those. This is making me hungry. You guys. There's a ton of recipes in here for barbecuing in the summer with Bob's. And then great recipes for homemade granola. No bake super balls, nut bars, things that you can make and take and great things for hiking or a day on the mountain. Or if you're someone who's super busy like me and only has two seconds to have a snack, those are awesome options as well.
So I'm not going to keep going with this. I wanted to keep this podcast, super short and quick and easy for you guys. But if you haven't been over to the Sculpt Kitchen, you need to go check it out and here's why. So if your goals weight loss, or even just leaning out or building. Whatever your body goal is, consistency with food is really important. And I've had women who have just found the kitchen through signing up for my Friday it's email list and have utilized the recipes and created these super easy protocols, just from picking three recipes out of the kitchen each week. And batching them eating that for five days, maybe having a little bit of a looser weekend or eating leftovers on the weekend and have lost all the weight. They didn't even have to sign up for the programs. They didn't even have to learn really the macro mouth. They didn't even have to do the Nutrition Protocol Guide, which I really recommend where you're going to learn and be educated from and that's, what's going to empower you to feel like you can do it on your own. But if you're just looking for a mindless way to start feeling better and to start seeing results now. Just go over to the kitchen. Pick three recipes, something for, you know, mid morning, something for mid-afternoon and something for dinner. Right. If you're intermittent fasting, or if you want to do breakfast, lunch, and dinner, that's fine too and batch them. And then the next week, pick three new recipes and watch the magic happen. These recipes are formulated on purpose to make sure you're getting enough protein, to make sure your carbohydrate intake stays nice and low and isn't full of flour and sugar. And to make sure you're getting a nice, healthy influx of good fats. So I'm taking all the guesswork out of it for you. Enjoy. You're welcome. Have a fantastic week. I'll see you next week my friends. Bye for now.