Yippee so for the 21 day fix the newest beachbody program this little gem of a recipe comes from the program and for sure headed in to my second week of the 21 day fix I put these on my meal plan. I'm thinking they will be husband and kid approved.
Ingredients- 1/4 extra virgin coconut oil, melted 1/2 cup unsweetened apple sauce 1/3 cup of maple syrup 1/4 can light coconut milk 1/3 cup of coconut flour 1/4 cup of whole wheat flour 1/2 cup of cocoa powder 1/4 cup of semisweet chocolate morsels (or slivered raw almonds, chopped pecans, dried cherries, or raisins)
Directions: preheat oven to 350 degrees, lightly coat baking sheet with spray and set aside. Combine coconut oil, applesauce, maple syrup, and coconut milk in a medium bowl, mix well. Combine flour mixture to applesauce mixture, until well blended. Add morsels mix until blended. Drop by heaping tablespoons onto prepared baking sheet, and bake for 12 minutes or until firm.
ENJOY!!
If your someone that finds it hard to stay on track while getting in shape and living a healthier lifestyle an online closed facebook, challenge group might be a good fit for you. Please fill out the application below and I will be in contract with you.
Wow it's only been 5 days of the 21 day fix and already I'm seeing the number on the scale change!! I had hit a plateau and of course it always leads back to foods. My portions sizes were way out of control and for sure I was eating to many fruits and not enough veggies and carbs. With this program in just a short amount of time my energy level is thru the roof and honestly I can not wait to share with you my 21 day pictures. Stay tuned!! Anyways it's Friday and I'm already planning ahead on my meal plan due to a busy weekend (I will be packing a cool of my foods) so I had a window of time to create a meal plan and a shopping list here it is.
Grocery list frozen mixed berries eggs green beans boneless chicken hummus red peppers oatmeal raspberries flank steak broccoli corn Greek yogurt cashews salmon squash wild rice un sweeten coconut sweet potatoes okra apples almond butter ground turkey broccoli double chocolate cookies
So have you tried the 21 day fix yet? Are you in the middle of progress like I am? I would love your feed back. If you would like more info on what a challenge group is and how to stay accountable fill out this application and we can talk 21 day womans results
Can I just say I'm only entering day 4 of the 21 day fix and I love it!! I´ve done a ton of beachbody programs from chalene extreme, t25,insanity,p90x3, and now the newest beachbody program the 21 day fix. So the entire program is centered around putting focus on portion control and clean eating.
I´ve been cleaning eating for the last 9 months and for sure when the containers and program came in the mail I wonder if the sizes of containers were made for Barbie. Can I just say WOW small. But I trusted the program made a mea plan and in three days I´m down 5 lbs all ready and beyond that I feel like I have soooo much more energy and I can't wait to share my 21 day photos with all of you.
This is not designed to starve you at all and I can honestly say I have felt full and satisfied so far the second day I was away from home most of the day and packed a cooler of my foods for the entire day but did not pack enough water. So once I was back home I was able to catch up. Lesson learned!
The workouts WOW!! I think I´m still sore from the first workout on day four. They are simple easy to follow but killer the next day. There is not any jumping or high intense but at the same time hand weights are apart of each workouts so depending on personal strength this is when you can go more intense. For me personally I was going between 10 lbs and 15 Ibs but everyone is going to very.
I'm also excited to have my parents joining in on this challenge group. They are mid 50's and are able to do all the workouts as well. My dad said "I´m working muscles I never new I had''. I have girls in the group that want to loss 10 lbs up to 50 lbs but the beuty of this group it's designed to be repeated and after 21 days it's a habit and you continue.
So each day I've been measuring out my food and then placing it on my plate so that week 2 I will be able to eye ball it and not need to measure everything out. The recipes in the 21 day fix are easy to follow and even if your not a cook this program will work great for you. Simple foods killer results.
So great this sounds like something you would be interested in but then what??? So if this is something you would be interested in doing and would like the additional support that I can offer to you as your coach from on-line closed facebook groups I would love to help you out. Way do it on your own?? Extra support, meal planning, a place to check in daily, and most of all everyone in the group is doing the same workout. Here are just a few comments from the group this far.
My next challenge group for the 21 day fix starts March 10th if you would like more info fill out this app and I can help you to see if this would be a good fit for you.
As always make today the best day and find someone to smile at you never know who needs it!!
21 day mixed veggie stir-fry So this recipe comes from the 21 day fixed beachbody program and this will be my first week with the program I found this recipe and thought it would be a great fit!!
Ingredients: 1 tsp. olive oil 1/4 cup of chopped asparagus spears 1/4 cup of red bell peppers 1/4 cup of carrots 1/4 cup chopped onions 1/2 Mediterranean seasoning
Directions: Heat oil in medium skillet over medium heat, combine asparagus, pepper, carrots, onions, and seasoning. Cook vegetables in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.
If your someone that finds it hard to stay on track while getting healthy an online challenge group might be a good fir for you. Please fill out the application below and I will be in contact with you.
21 day fix shopping list week 1 Wow good morning I just finally finished my meal plan for week one of the 21 day fix!! It took me longer then normal but I know it was time well spent how many times do we set out to have a good week? Right this is the last weekend of eating cookies and chips? But then around Wednesday work gets in the way the kids are climbing the walls and you reach for another cookie? Right I know I was the same way, then I joined an online challenge group and found the support I needed to push past those times in life. Plus having a plan is KEY!! So from this meal plan I will create a shopping list and head to the store. I find I'm able to save money this way, unwanted calories and always able to live a healthier lifestyle.
Grocery list for 2-10-2014 Frozen blueberries almond butter banana's 2 dozen eggs squash sweet potatoes bulk boneless skinless chicken salmon 2 heads of broccoli quinoa pumpkin seeds okra feta cheese frozen black bean ground turkey raspberries raw almonds cauliflower wild rice tomatoes bison 21 day mixed veggie stir fry olive oil asparagus bell peppers carrot Asian Citrus Vinaigrette orange juice 100% rice vinegar soy sauce honey fresh ginger high protein bars old fashion oats chopped raw peanuts raisins unsweetened almond milk
Also if you would like to check out week two and a shopping list.
If you would like more support and motivation while getting in shape I would love to talk more in detail on setting you up in a closed online facebook group. Fill out the application and we can talk to see if it might be a good fit for you
21 day fix high protein chocolate peanut butter snack bars So when I sat down to fill out a meal plan for this week the 21 day fix allows three "snack" of your choice to not be on the "regular list". So I picked these bad boys to make this week.
Ingredients: 4 scoops-chocolate shakeology 2 cups quick old fashion rolled oats 1/3 cup of chopped raw peanuts 1/2 cup of raisins 1 cup unsweetened almond milk 1/2 cup all almond butter
Directions: Combine shakeology, oats, peanuts, raisins, in a large bowl and mix well. Add almond milk and almond butter and mix well. Press mixture into 8x8 baking pan cover and refrigerate for 3 hours cut into 24 bars.
So as I list these foods they are arranged on a list in hierarchical order from super great to still pretty great . The higher up the list you choose, the more nutritionally beneficial the food, but that does not mean you should not have variety. The more different foods that you eat the wider variety of nutrients your body will receive.
Green containers
kale cooked or raw
collard greens cooked or raw
spinach
Brussels sprouts chopped or 5 medium
broccoli
asparagus
beets
tomatoes
squash summer
winter squash
string beans
peppers sweet sliced
carrots sliced or10 medium
cauliflower
artichoke
eggplant
okra
jicama
snow peas
cabbage
cucumbers
celery
lettuce
mushrooms
radishes
onions chopped
sprouts
Purple containers
raspberries
blueberries
blackberries
strawberries
watermelon
cantaloupe
oranges 1 medium
tangerine 2 small
apple small
apricots
grapefruit
cherries
grapes
kiwifruit
mango
peach
nectarine
pear
pineapple
banana
papaya
figs
honeydew
Red containers
Sardines fresh or canned in water 7 medium
boneless skinless chicken or turkey breast
lean ground chicken or turkey (93% lean)
fish fresh water (catfish,tilapia, trout) cooked till it flakes
game-buffalo (bison,ostrich, venison) cooked and diced
Game-lean ground (95% lean) cooked and diced
eggs, 2 large
greek yogurt, plain 1%
yogurt, plain, 2%
shellfish (shrimp, crab, lobster) cooked
clams, canned, drained
red meat, extra lean, cooked, diced
lean ground red meat (95%) cooked
shakeology 1scoop
tempeh
tofu, firm
pork tenderloin, diced,cooked
tuna, canned in water, drained
turkey slices, low sodium, fat free, 6 slices
ham slices, low sodium, fat free, 6 slices
ricotta cheese, light
cottage cheese, 2%
protein powder (whey, hemp, rice, pea) 1 1/2 scoops
veggie burger 1 medium patty
turkey bacon (reduced fat) 4 slices
Yellow Containers
sweet potatoes
yams
quinoa, cooked
beans (kidney, black, garbanzo, white, lima, etc) cooked and drained
This is a great tally sheets to print out and mark off of each day.
If you would like more support and motivation while getting in shape I would love to talk more in detail on setting you up in a closed online facebook group. Here is a application, after filling this out from that I will be able to help you out where your at
