Sunday, September 6, 2015

21 Day Faux - Instructions

So I've had a few people ask how I did my 21 Day faux.  Its very simple.  The first round I did, i just did the diet, then in the second round I added the exercise.  It made it easier for the transition for me.  Going from totally sedentary and eating whatever i wanted to a healthy diet and daily exercise.

This chart is how you figure out which meal plan you should be on.  If you're not going to start working out  skip the calorie burn additional calories and go from there.

calorie level

 For example I started this at 190 so multiplied times 11 is 2090. 2090 minus 750 is 1340.  So, looking at the next chart I'm in the lowest diet group. 

Thats all it takes! 

After that its just filling up those containers through the day.  If you choose not to get the containers below is the list of the measurements for each color.  You simply have to find your way of keeping track. Some people write notes, some people use magnets. I use glass stones that i keep in a jar on my shelf, an switch them from one jar to the other as i use them for the day.

 21 day fix cheat sheet | 21 Day Fix container cheat sheet for my challengers when they make ...

 I have one of these printed out and on my fridge as a quick reference guide. Its mostly correct.  The banana listed in fruit is not to be measured in the container, its 1/2 a banana as a serving, but otherwise i haven't really run into anything that breaks these rules.  I mean don't deep fry everything and expect to lose weigh, you've got to work for it, but you can do it!

 I believe in you! 

Tuesday, September 1, 2015

15 Delicious 21 Day Fix Recipes!

OK, I wanted to put together a list of my favorite 21 day fix recipes.  ALL are approved on the diet and are delicious.  I use all of these repeatedly for my family. Please re pin and share this with anyone who needs it.  These are all delicious even if you're not on a diet.

  • Berry Oatmeal  (1 Yellow, 1 Purple)
    • 1/4 cup quick oats and 1 cup of mixed berries cooked at the same time in the microwave, it makes the oatmeal taste very berry like
  • Fried eggs and grilled veggies (1 Red, 1 Green)
    • 2 fried eggs and 1 cup of hard veggies on the griddle (like carrots, onions, kale, tomatoes etc)

  • Spaghetti (1 Yellow, 1 Green, 1 Purple, Optional 1 Red)
    • 1 yellow container of whole wheat pasta, 1/2 cup diced tomatoes, 1/2 cup onions sauteed, 1/2 cup tomato sauce simmered together, with one portion of beef optional topped with basil and parsley.  Served with a 1/2 cup small salad to bring up to 1 full green)

  • Quesadilla (1 Blue, 1 Red, 1 Yellow)
    • 1 red container of cooked chicken breast tossed with taco seasoning, 1 blue container of cheese, and cilantro in a whole wheat tortilla,  Grille on a griddle or skillet until toasted on the outside.  let sit for a couple minutes then cut in quarters, serve with salsa and diced greens (not included in count)

  • Turkey wrap (1 Green, 1 Yellow, 1 Red)
    • 1 Whole wheat tortilla, 4 slices of turkey, 1/4 cup cottage cheese, 1 cup assorted veggies (spinach, onion, tomato, shredded carrot)  Optional additions - avocado, cheese, hummus, mustard

  • Mexi rice (2 Yellow, 1 Green, 1 Blue)
    • 1 Yellow container of cooked rice, with 1 green container of tomatoes, green chillis, onions.  1 Yellow container of mixed corn and beans, 1 Blue container of cheese. Taco Seasoning and cilantro. Good with beef or chicken added

  • Fritatta (1 Red, 1 Green, 1 Yellow)
    • 4 cups diced veggies (onion, carrot, kale, peas, etc) 2 cups diced potato, sautee in cast iron skillet then add 8 eggs cook until just starting to set, then put in the oven at 350 for about 20 mins.  makes 4 servings (kids really like it with ketchup)

Snack or Side dish
  • Kale Chips (1 green, 1 spoon)
    • Cut or rip Kale into slightly larger than bite size pieces (they shrink allot during cooking).  Use one tightly packed green container per serving.  Toss in 1 tsp of oil and add LOTS of onion and garlic powder, you should be able to see it very clearly on each piece.  and Bake on a parcment lined baking pan at 350 for about 10 mins (watch very carefully, it goes very quickly from toasted dark to black/burnt)

  • Roasted carrots (1 green)
    • In a hot skillet with protein (chicken, steak etc) place thinly sliced carrot circles and a few tablespoons of butter,  Place in the oven for about 20 mins until protein is properly cooked.  Carrots become soft and sweet.

  • Apple an peanut butter
    • Cut 1 apple into slices an drizzle with peanut butter (if you get all natural peanut butter it should drizzle, but if you have jif or equivalent, mix with about half a tsp of coconut oil and microwave to make it drizzle-able)

  • Turkey cottage cheese rolls 
    • Using 3 turkey rolls and about 1/3 cup of cottage cheese divided evenly, add a little pepper and roll

  • Cheesy chips 
    • Divide 1 blue container of shredded cheese into small piles on a parchment lined baking sheet.  Bake at 350 for about 10-15 mins, watch carefully.  Cooking time really depends on the fat content of your cheese. They should be almost all the way brown throughout, very little of the actual cheese color left in the middle (these are colby jack)

  • Shakeology Mug Cake (1.5 Red, 1 Spoon)
    • I used THIS recipe and its pretty good, next time I'd put the peanut butter on top instead of pushing it down in, but it was pretty darn tasty.

  • Fruit Sorbet (1 Purple)
    • Assorted fruits (2 cups plus a banana) into the blended and make it smooth, then divide into 4 portions and freeze.  When you're ready to eat it set it on the counter for 15-20 minutes to soften a little.

  • Magic shell (1 Yellow swap, 1 Spoon)
    • I love magic shell.  I used to sneak shots of it before I changed my life on this program.  Take 1 tsp of chocolate chips microwaved with 1 tsp of coconut oil drizzle over sorbet or ice cream and its very good, tastes like chocolate dipped fruit

Thanks for reading.  I'll keep adding more compilations as I come up with more recipes.  I plan on trying making my own whole wheat english muffins and breakfast sandwiches, so stay tuned for that.