Day 1 of the 3 Day ReFresh

So I have really been on the line about this 3 day Refresh thing since Beachbody introduced it, but decided that it might be good to try after Thanksgiving. I love my Thanksgiving meal, but I know it’s really hard to stay on track as well, so it was the perfect time! If you know nothing about the 3 day refresh he is a little break down.

General Day

• 1.       Wake-Up: Drink 8-12 oz. of water
• 2.       Breakfast: (within an hour of waking up)Shakeology shake plus Fruit option
• 3.       Mid-Morning: Fiber Sweep (digestive health drink)
• 4.       Lunch: Vanilla Fresh (high-protein, hunger-satisfying shake)
• a.       Plus options from the Fruit, Vegetable, and Healthy Fats list
• 5.       Afternoon Snack: From the Fruit, Vegetable, or Juice Option lists
• 6.       Dinner: Vanilla Fresh plus a meal made from our Dinner Recipes list

Fruit Options Consist of the below:

• ·         Apple:1/2 medium
• ·         Apricots: 3 small or ½ cup sliced
• ·         Banana: ½ medium
• ·         Blackberries 2/3 cup
• ·         Blueberries 2/3 cup
• ·         Cantaloupe: 1 cup diced
• ·         Cherries: 2/3 cups pitted
• ·         Grapefuit: ½ large
• ·         Grapes: ½ cup
• ·         Honeydew melon: ¾ diced
• ·         Kiwifruit: 1 fruit
• ·         Mango: ½ cup sliced
• ·         Orange: ½ large
• ·         Peaches: 1 medium or ¾ cup sliced
• ·         Pear: ½ medium
• ·         Pineapple: ½ cup chunks
• ·         Plums: 2 small
• ·         Raspberries: ¾ cup
• ·         Strawberries: 12 medium
• ·         Watermelon: 1 cup diced

Vegetable options Consist of the below:

• ·         Artichoke: ½ small
• ·         Asparagus: 5 medium spears
• ·         Beets* 1 cup sliced
• ·         Bok choy*: 1 cup chopped
• ·         Broccoli: ¾ cup florets
• ·         Brussel sprouts: 2 medium
• ·         Cabbage: ¾ cup shredded
• ·         Carrots: ½ large or 4-5 baby carrots
• ·         Cauliflower: ¾ cup florets
• ·         Celery: 2 medium stalks
• ·         Collard greens*: ¼ cup chopped
• ·         Cucumber*: 1 cup sliced
• ·         Eggplant*: ¾ cup cubed
• ·         Green beans*: 12 beans
• ·         Jicama*: 1/3 cup sliced
• ·         Kale*: ½ cup chopped
• ·         Lettuce*: 3 cups
• ·         Mushrooms: 1 cup sliced
• ·         Okra*: 4 pods
• ·         Onions: 1/3 cup sliced
• ·         Pepper(red)*: 1 small
• ·         Snow peas*: 10 pods
• ·         Spinach*: 2 cups
• ·         Summer squash*: 1 small
• ·         Swiss chard*: 2 cups chopped
• ·         Tomato*: 1 medium

*Options followed by an asterisk tend to be easier to digest/low gas-producing vegetables.

Healthy Fats include:

• ·         Hummus: 2 tbsp.
• ·         Avocado: 2 tbsp. mashed
• ·         Coconut oil, virgin, unrefined: 1 tsp.
• ·         Olive, extra-virgin: 1 tsp.
• ·         Almond butter, no sugar added: 1 ½ tsp.

I’ll post the dinner recipes in the recipe section.

So here is a little how day 1 went down.

T25: Total Body Circuit

Morning: Woke up and had my 12 oz. of water and then my Shakeology and a cutie. At this point I am good, I usually have Shakeology anyways.

Mid-Morning: When I had my mid-morning snack (Fiber Sweep), it started off good. It tastes citrus-y. I would highly recommend drinking this fast. I took my time and by the time I got to bottom, the fiber was thickening up. The drink wasn’t bad, but just a little tip.

Lunch: The Vanilla Fresh shake was not bad either. To me, it tasted like a birthday cake…just my opinion. I had another cutie and 5 baby carrots. At this point, I was a little nervous

Afternoon snack: For my snack I had another cutie and 5 more baby carrots. It was delicious!!!

Dinner: I had another vanilla fresh shake and the asparagus meal from the dinner recipes list. I don’t know if it was the lack of food, but the asparagus was delicious!!! I ate them slowly and savored the taste.

Overall: I also did do the T25: Total Body Circuit workout, but I followed the moderator the whole time. I didn’t want to push myself too hard with the low calorie intake. There were times when I felt a little hungry, but I would drink 8 oz. of water anytime, I felt the hunger and that did the job! Can’t wait to see my results in Day 2!!!

Back on track

Its been a while since I've written. Ive recently recommited myself and will be doing T25 and Piyo. This first week hasn't been bad. Definitely sore! My eating hasn't been on key, but will begin Monday with my meals prepped and I will start introducing one new clean eating recipe into my meal plan. This is usually the time of year where I gain my weight. It gets cold and I feel like eating things that make me feel nice and comfortable. There's candy everywhere for Halloween and people are preparing for Thanksgivings and Christmas and all I can think about is all the good food that I'll be eating. This year will be different. I will not be gaining my holiday 15 and I will be watching my portion control and finding recipes for the holidays that are clean and will help me reach my goal and not ending me in the other direction. 

Southwestern Stuffed Sweet Potatoes

These are a favorite in my house! I know you are going to love it too. I made a bunch of them and had them for a few lunches during the week. I also topped it with avocado. Yum!

Ingredients :

• 
  
• 3 medium sweet potatoes
• 1 (15 oz) can corn, or 1.5 cups frozen corn, rinsed and patted dry
• Salt, to taste
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon Mexican oregano (optional)
• 1 Tablespoon olive oil
• 1/2 yellow onion, diced
• 1 (15 oz) can black beans, rinsed and drained
• 1/2 cup cilantro, chopped
• 1/4 cup greek yogurt
• 1 to 3 chipotle peppers in adobo sauce, minced or pureed
• 6 Tablespoons shredded cheese

Preheat the oven to 350 degrees F. Line the sweet potatoes on a baking sheet and bake for 50 to 60 minutes, or until fork tender. Remove from the oven and allow to set until cool enough to handle.

While the sweet potatoes are cooling, saute the corn in a dry heavy skillet over medium high heat. Sprinkle with salt, cumin, chili powder and Mexican oregano. Cook until the corn is roasted and browned (about 7 to 10 minutes). Transfer to a small bowl; set aside.

Wipe the skillet clean and heat the Tablespoon of olive oil. Add the onions and cook until just tender. Transfer to the bowl with the corn. Add the black beans and cilantro to the onion and corn. Gently stir to evenly mix.

When the sweet potatoes are cool enough to handle, cut them in half, lengthwise. Carefully scoop out the flesh, into a large mixing bowl, leaving the skins intact. (Try leaving a thin layer of potato to help the skin hold together.)

Add greek yogurt, chipotle pepper(s) and salt to the mixing bowl with the sweet potatoes. Mash with a potato masher or blender to desired texture. Gently stir in the roasted corn, onions, black beans and cilantro mix.

Preheat the broiler. Fill each potato skin with the mashed potato mixture*, topping each with 1 Tablespoon of cheese. Broil for 5 minutes, or until cheese is melted and hot. Serve immediately with a dollop of home made guacamole or just plan ol' avocado!!

 

Clean Eating Turkey Meatballs

These are prefect to bring to a party, use in speghetti with whole grain noodles, or cut up and throw in a pita for lunch. These are so good and easy to make.

Ingredients:1 1/2 lbs lean ground turkey or chicken.
1/2 cup finely chopped onion
1 egg lightly beaten
1 cup oat bran or wholewheat breadcrumbs
2 tbsp fresh parsely, finely chopped
2 tbsp fresh basil, finely chopped
2 tbsp fresh oregano finely chopped
2 cloves garlic, passed through a garlic press
1 tsp sea salt
1 tsp freshly ground black pepper

Preparation
Preheat oven to 400 degrees.
In a large bowl place egg and breadcrumbs or oat bran. Add spices and mix well. Add remaining ingredients and mix well. Using an ice cream scoop make meatballs and place on prepared cookie sheet. Place in hot oven and bake for 20 minutes or until golden.

I am going to make these for lunch with a whole grain pita, some low sodium tomato sauce, a tiny sprinkle of low fat mozzarella cheese and some lettuce!!!


Calories 170, Calories from fat 24, Protein 30 g, Carbs 11g, Fiber 2g, Sugar .8, Fat 2g, Sodium 327 mg.

Week 1 & 2 of 21 day Fix

I am going to go ahead and admit it. This is my 3rd time starting 21 day fix! This time I have decided to commit the whole 21 days to following the workouts and eating according to the program. I had just finished the P90X3 and received amazing results but for some reason I couldn't stick with the program. I had gone a week without working out and I can't believe how weak I got in that time period. I decided if I was going to do this, I was going to give my all.

Below you will see my meal plan. It is color coded based off the food I was going to get for that day/week. I was excited because there was some options in this meal plan that I had removed from my clean eating meal plan. Things like turkey bacon. Love, love, love turkey bacon and now I can have it again. I also get to eat olives! I know that sounds silly, but I love them.

 

So I don't ever starve myself. Usually as long as I prep all my food for the day, I never go hungry and I still lose weight.

So week two is coming to an end and I can seriously say this time I will finish this program strong. I didn't eat so good the first week and I could definitely tell in my lack of results, but week 2 I am feeling the changes in my body.

Yes I have a life, I work full time, but I find time to do all the things that our required of me. I am not perfect, but I aim to be. When living this lifestyle, the #1 tip I can provide to anyone is meal prepping. If you have all meals prepped and ready to go you have no excuse to not eat good.

Stay tuned for week 3 results for the 21 day Fix!

Get Fit and Stay Fit: 10 traits of fit People

I am not perfect. I still cave into my cravings sometimes, but I wake everyday and try to do my best. Here are 10 tips I put together of  fit people.

1. Exercise Even if you only have 10 minutes. Exercise is exercise no matter how you look at it.
2. Mix up your routine. I found if I don't mix it up, I get bord.
3. Instead of skipping your workout, focus on how it will make you feel afterwards.
4. Don't wait for a special occassion. Fitness is a lifestyle. Waiting on a wedding or a reunion will give you unrealistic expectations and make you feel unsuccessful even through you have made progress.
5. Eat REAL food and in moderation. Nothing processed.
6. Exercise even when you are sore. No heavy lifting, but light cardio will help with the soreness.
7. Focus on how you want to feel, rather than how you wan to look.
8. Get enough sleep, proper amount of sleep will cause you not to meet your goal.
9. Drink plenty of water.
10. Celebrate progress and don't beat yourself up when you have more work to do. Fitness is about journey, it is not about perfection.

Edamame and Roasted Corn Succotash

Ingredients:

3/4 cup frozen edamame
1/2 cup frozen corn
1/2 shallot, diced
1/2 red bell pepper, diced
1/4 red onion, diced
1 Tbsp. rice vinegar
1 Tbsp extra virgin olive oil
2 Tbsp fresh lime juice
2 Tbsp fresh cilantro
Sea salt and Mrs. Dash Table Seasoning to taste.

Directions:

Preheat oven to 400 degrees and arrange corn in single layer on baking sheet. Roast for 10 minutes, or until caramelized and beginning to brown but not harden.
Remove and let cool. Meanwhile, bring water to a boil and cook edamame for 5 to 7 minutes. Drain and set aside. Saute onion, shallot, and bell pepper in oil for 10 minutes until soft.

Add corn and edamame to onion mixture; cook on medium for 5 minutes. Add Vinegar and remove from heat. Stir in lime juice, cilantro, salt, and seasoning.

Serves 1

What is Clean Eating

What is it? 
Clean Eating is based on removed all processed foods from your diet. The diet consists of eating mostly fruits, vegetables, whole grains, and lean proteins.

How it works:
Follow the eat clean principles as listed below.

What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day. Example: Avacados
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. See image below.

What to Avoid:

• All over-processed foods. Example: white flour and sugar.
• All chemically charge foods.
• Any foods containing preservatives.
• Artificial sugars.
• Artificial foods Example: cheese slices.
• No saturated and trans fats.
• Avoid sugar loaded beverages. Example: Soda or juice.
• Limit Alcohol intake.

 
Complex Carbohydrates from Fruit and Vegetables:
6 portions each day. A portion is:

• 1 cup or a handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cup or a handful of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates:
2-4 portions each day. A portion is:
1 scant handful of high-protein, sugar-free cold cereals. Example: granola.
1 cup of cooked cereal
1 piece of whole grain bread or wrap
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day. A portion is:

• 1 cup or handful of dairy products. Example: low fat soy, almond, rice, or skim milk, cottage cheese, yogurt or plain fat free sugar free yogurt.
• 1 handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats

Sweeteners: Use in moderation.

• Agave Nectar
• Maple Sugar Flakes
• Raw Honey

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

P90X3 90 Day Results!!!!!

Completing P90X3 meant a lot more to me than just the results I received. I lost over 20 lbs, I lost over 25 inches, but the fact that I finished this program has completely changed my life!

I used to look at losing weight as a destination. Once I hit my goal I would go back to my normal habits. Using P90X3, participating in a challenge group, it allowed me to see that others fail on a daily basis but they see the journey in the process. Just because you fail one day does not mean you give up. You shake yourself off and get back up and keep going. I've learned how to eat clean and incorporate the different foods into my meal plans. My children are slowly getting to like the clean eating food better and asking for it more.

When I started this program, I was skeptical that I would get these kinds of results with only 30 minutes a day. People keep asking me what I am doing and I have to keep telling them all I do is workout and eat clean and drink shakeology. That's it! As a mother of two, I am still self conscience about my body, but I know one day I won't be. I know I still have a bit to go, but I'm not giving up on myself. Are you ready to make a change? The first step is the hardest!

Stuffed Zucchini

INGREDIENTS:

·         3 tsp olive oil, divided

·         1 clove garlic, diced

·         1 small yellow onion, diced

·         8 oz mushrooms, diced

·         1 tbsp balsamic vinegar

·         3 tbsp whole-wheat bread crumbs

·         2 tbsp Parmesan cheese

·         2 zucchini, halved, seeds and pulp removed

INSTRUCTIONS:

1.       Preheat oven to 350°F.

2.       Prepare stuffing: In a large saute pan on medium-high, heat 1 tsp oil. Add garlic, onion and mushrooms. Sauté until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly.

3.       Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes.

Nutrients per 1/2 stuffed zucchini: Calories: 110, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Sugars: 5 g, Protein: 5 g, Sodium: 135 mg, Cholesterol: 2 mg

Avacado

My new favorite snack!!

 

I haven't like avacados for long, but since I have tried them, I can't get enough for them.

I put the below on them.

1. 1 avacado
2. 1 tablespoon of lemon juice
3. 1 tablespoon of extra virgin olive oil
4. Dash of pepper

You'll love it!

The Scale!!!!!

When I started my weight loss journey it was all about losing weight. So of course I was glued to the scale. I would weigh myself everyday sometimes three times a day. I was obsessed. The first few weeks were horrible, I gained some weight (which is normal), but I kept going, trusting in the process. Then I decided to do something. I threw my scale away!!! I know that was a little extreme, but I needed to get a new one, I had an ancient one and wanted to get a new one. So I decided to wait for a few weeks. I COULDN'T believe the difference it made in how I felt. I wasn't worried about what I weighed, instead I focused on how I felt and how my clothes begin to feel. My husband couldn't stand it any longer and so I bought a new one after a few weeks. Very nervously I stepped on the scale, I had lost weight!!!! I couldn't believe it! It felt good!

I thought once I got back the scale I would go back to my old self again, but I didn't. I really enjoyed not having it, and letting myself actually feel the changes happening and not letting a scale define my success. I started this weightloss journey to get healthy and fit. It was not about a number on a scale and I had made it that way. I had made it all about the numbers, driving me crazy.

Now I weigh myself once a week. When I'm done, I put the scale up and don't think about it until the following week. I'm less stressed and I feel like I make better choices because I'm not stressed.

Don't make it about the scale, make it about making one healthy choice after another. If you trust in the process, it will happen. You will get stronger, eating healthier will get easier, and one day you'll wake up and you'll be there!

Meal Planning

Meal Planning

When I first heard about a meal plans, it made total sense. Who would have thought about planning out your meals for a week and then on those days make what your meal plans said to make! What a concept! I used to go to the grocery store and just put random food items in my shopping cart without a plan and then I would get home and half the stuff on my list would never get made and eventually it would get thrown away.  I used to spend on average between $200-$250 every two weeks just on food items. Now that I have a meal plan,  spend on average $145-165. I actually save money AND I am buying items that are healthy.

I'm not going to lie, it is hard to adjust if you been doing it the way I did before, BUT now that I plan my meals each weeks, I can't imagine doing it any other way. So how do I complete my meal plan, WELL, I usually start with my snacks to be honest. I usually go through spurts where I want specific items. So I make up meal plan I like to give myself two snack options for my morning snack and two snack options for my afternoon snack. On your snacks you want to mix a complex carb such as fruits and vegetables and mix this will a protein such as nuts or peanut butter. This gives you both energy and keeps you full until your next meals.

Once I have my snacks I will then start on breakfast. I usually batch cook most of my breakfast items. I get up at 4:30 and have to get two children up and ready before 6:00am, so my mornings are very limited in the morning. So if I choose to have boiled eggs, I will batch cook all eggs on Sunday.

For my lunch I usually drink Shakeology. This is my one meal that will give me all my vitamins and nutrients for the whole day. It curves my cravings that I usually give in the afternoon and it gives me energy.

I always plan dinner last, I don't know why, I just do. I have a binder full of recipes and I go through and choose meals depending on what I have going on for that night of the week. Example, if my kids have something going on after school one night, then for dinner I choose something that is going to be quick and easy so I'm not spending a lot of time in the kitchen. If I know that I might have to drink shakeology for breakfast one day, then I choose a meal that is going to have left overs so that I can take something in my lunch. Once I have my plan together, then I start putting my grocery list together. I will go over that is my next post.
(Below is an example of the template that I use-email me if you would like the template)

Black Bean & Corn Quesadillas

Ingredients

1 (15 oz) can	Black beans, rinsed and drained
1 cup	Corn
1/3 cup	Rotel or Salsa
2 tsp	Taco seasoning
1/4 cup	Fresh cilantro, chopped (or green onions)
1 cup	Mozzerella
8	Whole Wheat tortillas
Directions

 

1.       In a medium bowl, mix together beans, corn, rotel or salsa, taco seasoning and cilantro.

2.       Preheat a large skillet over medium low heat, sprayed with cooking spray. Place one tortilla in the skillet, and scoop 1/2 cup of the filling onto the tortilla in the pan. Sprinkle 1/4 cup cheese over the bean mixture, and place second tortilla on top of the cheese. Press down on top tortilla lightly with the back of your spatula, so you can meld the tortillas together as the cheese melts. When the bottom tortilla begins to brown, flip the quesadilla over until both tortillas are lightly browned and crispy and the cheesy filling has melted. Cut into wedges if desired and enjoy!

 

Note: If you don’t want to make all four quesadillas right away, you can put the bean/corn mixture in a Tupperware, and make quesadillas throughout the week! You can also freeze the quesadillas after you make them! Simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour, then transfer to a ziplock bag. To reheat the quesadillas, microwave for 30-60 seconds to thaw and follow cooking method above.

Frappe Vanilla Shakeology recipes

 

Frappe Vanilla Shakeology

 

-1 pkg of Vanilla Shakeology

-1 tsp. unsweetened cocoa

-1/2 cup chilled coffee

-1/2 cup unsweetened almond milk

-Ice to taste

 

Roasted Pumpkin Seeds

Did you know eating Pumpkin seeds gives you energy?

The light and nutty pepita houses iron, a mineral that helps maintain high energy levels.

Roast 1 cup seeds with 1/2 tsp each parika, chili power, and sea salt for an easy to-go snack.

Clean Eating French Toast

I know that it might not look pretty, but it tastes delicious! I was really wanting some french toast, but did not want to cheat.

Clean Eating French Toast

- 6 pieces of Whole Wheat Bread
-2 Eggs
-1 tablespoon of vanilla extract
-Cinnamon to taste
Fruit topping
-2 tablespoons of Raw Maple Syrup
-1/2 of blueberries
-1/2 of Strawberries
I blended everything up and poured over the top! Yum Yum!

P90X3: 60 Day Results!

 

Can you believe It? Neither could I. I have lost 15 lbs. in 60 days and I have lost 15 1/2 inches. I love this fitness program! People keep asking me what I'm doing and I have to keep telling them that once a day for 30 minutes I workout with P90X3, I eat clean, and I drink shakeology. That's it! I feel myself pushing through more of the workouts being able to do more and more every time. I have more energy than I did before I started and overall I feel amazing.

 

This last 30 days, I did change some of my eating habits. The first 30 days, I had been eating turkey bacon and eggs for breakfast. The last 30 days, I have removed turkey bacon from my diet and added in boiled eggs and a piece of whole wheat toast with peanut butter!

My goal is to get in a two piece bikini and by golly I'm getting closer. I'm going to get in it!