Day 3...Sneak Peek!

 Day 3

Topic of the Day: Shakeology

What is Shakeology?  It's an all natural meal replacement. No soy.

Misty's Top 5 Reason For Drinking Shakeology:
1.  Weight Loss...its helped me lose 20 pounds.
2.  Curbs Appetite....keeps me from eating junk food throughout the day.
3.  Energy....gives me the energy I need to get through an entire day of work with 4th graders.  
4.  Nutrition...contains all the vitamins I need for the day.  Its the Healthiest Meal of the Day!
5.  Convenience...make for breakfast, pour in my shaker cup and off to work.   

 

BREAKFAST:

French Toast Pancakes

Makes 10-12 pancakes

Serving Size: 3-4 pancakes

21-Day Fix Portion (per serving): 1½ red, 1 yellow

Ingredients

·         1 cup egg whites

·         1 cup fat free cottage cheese

·         1 cup whole grain oats

·         1 tbsp cinnamon

·         1 tsp raw sugar or stevia

·         1 tsp vanilla extract

Directions

1.      Combine all ingredients in a blender and puree until smooth (about 30 seconds)

2.      Pour onto a lightly greased griddle or griddle pan (I use a very small amount of real, unsalted butter)

3.      Cook until lightly brown on both sides

4.      Drizzle with 1 tsp of 100% pure maple syrup

 LUNCH:  Amazing Turkey Burgers 
 Ingredients:

* 1 pound ground turkey
* 1 tablespoon garlic powder
* 1 tablespoon red pepper flakes (a little less if kids eat them)
* 1 teaspoon dried minced onion (optional)
* 1 egg
* 1/2 cup crushed cheese flavored crackers or stuff with mozzarella cheese/goat cheese

*Use wheat bread or buns!

Directions:  

1. Preheat a grill for high heat.
2. In a large bowl, mix together the ground turkey, garlic powder, red pepper flakes, minced onion, egg and crackers using your hands. Form into four fat patties.
3. Place patties on the grill, and cook for about 5 minutes per side, until well done.
4. For an extra bonus taste, I added guacamole and tomato...YUM!!! 

 Kids Lunches...21 Day Approved!!

  


  







SNACK:  

I eat several snacks throughout the day.  I am just introducing  a few throughout the week!  Since I can eat 4 green containers of vegetables, I like to cut up cucumbers and dip in sea salt. I also snack on carrot sticks.  Its important to get those vegetables in each day. Not only are they healthy vitamins, but they fill you up!






DINNER: 
 Italian Style Stuffed Chicken Breast

Ingredients:
- 4 skinless chicken breasts
- provolone cheese sliced
- fresh tomato
 -fresh basil
- oregano dry
- parsley dry
- balsamic vinegar
- salt, pepper
- large toothpicks



Directions:
- place chicken breasts on a cutting board and cover with plastic
- pound chicken until flat
- place slices of provolone on top of chicken

- add tomato and basil on top
- sprinkle dry spices 
- drizzle balsamic vinegar 
- roll chicken and secure with toothpicks
- top off with more spices and balsamic
- bbq on the grill until chicken is cooked through

 Oven:
- brown the chicken in the pan after it is rolled
- bake at 400 for 30 minutes

Transformation Of The Day! 

 Trey B. was not getting the results he wanted because he didn't have the right diet, so he tried 21 Day Fix after seeing other peoples' awesome results! He lost 15.4 lbs and 8 inches in just 21 days! Trey said, "My favorite part of the 21 Day Fix is how it incorporates great workouts AND meal planning. The combination of both is key!" Great job, Trey!!

 Kimberly B. lost 15.8 lbs with the 21 Day Fix!

"I cook differently now for my family of seven. I am proud of myself for
toning toning myself in just 21 days."

 Exercise Tip!

 Did you know, it takes 21 days to form a habit?  Its not just about counting calories to lose weight, its crucial to include both clean eating meals AND exercise. I get it, we all would love to lose a few pounds.  I do too. One thing to always keep in mind, you have ONE body and YOU need to take care of it!!  21 Days...can you do it?  YES YOU CAN!!  


You have one life to live...enjoy today!  Happy New!
-Coach Misty  xoxo 

Day 2...Sneak Peek!

DAY2

Topic of the Day:  21 Day Fix Containers
- containers are for portion control
- no counting calories!

- eat from containers multiple times a day (depending on current weight)

- For example, I am the lowest bracket.  I labeled my containers because I am a very visual person. As you can see, I get 4 red a day (protein) whereas a person that weighs more than me and in a higher  bracket may get protein 5 x a day.

BREAKFAST:  Shakeology 1 Red 
Shakeology comes in many different flavors.  Chocolate is my favorite!  There are so many YUMMY recipes you can make with Shakeology.  Sometimes they taste so good, I feel like I am cheating. :)

 Blueberry Oatmeal 1 Yellow

 Ingredients:
½ cup of 100% whole wheat quick oatmeal

1 cup of water
1 container full of either fresh or frozen blueberries

Directions:  Place all three ingredients in a glass bowl and cook for recommended amount on the back of the oatmeal box.  Depending on if you use fresh blueberries I would only add those at the end but if frozen place in the bowl before placing in the microwave.  If your someone that is short on time (like myself) making this recipe in a large batch and then quick reheat is a saver on time as well.

LUNCH:  Loaded Baked Potato

Ingredients:
- Potato
- Turkey Breast
- Shredded Cheddar Cheese
- Broccoli   
- sea salt (optional) 


Directions:
I cook mine the super, easy way...microwave! First, clean the potato.  Poke holes with a fork.  Wrap in a wet paper towel and cook for 2 minutes or until soft.  Cook broccoli in microwave separately.  When finished, slit potato in half and layer with warm turkey (or any meat), shredded cheddar cheese, and broccoli.  You could also substitute the meat with cottage cheese. (1 red)
1 yellow, 1 Red, 1/2 Blue, 1 green

 SNACK: 
I eat several snacks throughout the day.  As you can see, you can fit quite a bit of fruit in the purple cup.  I have 8 apples slices!  1 Purple

 Clean Eating Cookie Dough Yogurt ... 1 Red

Do you have a sweet tooth like me??  I always have a sweet tooth at night while relaxing and watching a show. I came across this recipe and instantly had to try it! Anything with yogurt, peanut butter and chocolate I am game! It is called clean eating cookie dough yogurt!!!  AMAZING!!!

Ingredients

1 plain Greek yogurt, 1 tbsp peanut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.

Directions:

Combine Greek yogurt with the peanut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!

DINNER:

Zucchini Lasagna

This is seriously one of my favorite meals! It's comfort food at it's finest but healthy! The whole family really loved this dish and it's now one of my new favorites. I totally encourage you to make this but of course use good portion control and pair it with a salad.

So here is how you make it ....

  Ingredients:

• 1 onion finely chopped
• 1 lb of lean ground turkey
• Sea Salt and Black Pepper to taste
• 1 tsp garlic powder
• 3 or 4 small zucchini sliced lengthwise
• 24 oz of low fat or 1% cottage cheese 
• 1 jar of spaghetti sauce
• Non fat or low fat mozzarella cheese
• Side note:  The Italian blood in me just cant use a jar of spaghetti sauce.  I made my own homemade sauce, which you can do too!  Hint....fresh ingredients are key!! (fresh basil, garlic and parsley) 

 Directions:

• Preheat Oven to 350 degrees
• Combine onion, ground turkey, salt, pepper, garlic powder in a skillet and brown turkey until no longer pink.
• Layer Zucchini in the bottom of your pan, then spread a layer of cottage cheese, follow that with a layer of ground turkey mixture, spread a layer of sauce on top.
• Repeat this over again.  Then layer one final row of zucchini on top and cover with sauce and a little sprinkle of mozzarella cheese.   
  

• Cover with foil and bake in the oven for approximately 1 hour.
• Remove the foil and continue to bake for 10 more minutes then remove from oven and let stand for 10 minutes.   
•  Yes, it will be a little bit runny due to the water in the zucchini, sauce and the cottage cheese.  I used a slotted spoon to scoop out the lasagna which allows the liquids to stay in the dish.   
  
•  Makes 6 Servings Per Serving: 1 Red, 1 Yellow, 1 Green, 1 Blue
  
  
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  WATER: Drink several glasses of water a day!  Carry around a water bottle with you everywhere!  Check out the BENEFITS!
  
  
  
  
• Transformation Of The Day!  
•  Here is a perfect example of why it is so important to take before and after pictures when you start the 21 Day Fix. Amy, on the right, did not lose as many pounds, but look how her body completely transformed!!  This is why the 21 Day Fix program ROCKS!!
  
  
  
  
  
  
  
  
  
  Exercise Tip!
• Ever wonder what parts of the body holding a PLANK can benefit....several!  Todays exercise of the day is to hold a plank for 60 seconds.  Come on...GO!!
  
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  Life is short...smile and make it a great day!
  - Coach Misty  xoxo
  
  
  
   
  
  
  
  
  
  
  
  
  
  
  

5 Day Sneak Peek!

21 Day Fix 5 Day Meal Plan...Sneak Peek!!

So since the 21 day fix was released this past February I could not tell you what an amazing program this truly is!  As a Beachbody coach, I’ve seen more lives change with 30 minute home workout, daily support from online challenge group, drinking Shakeology and eating clean with the proper portion sizes.  These next 5 days, I will give you a glimpse of the meals/snacks that I eat throughout the day. You will notice that its typical foods you already eat!  These are recipes that the entire FAMILY will love as well!


                                                                           DAY 1
 

BREAKFAST: Egg Muffin Cups 

Directions
-Preheat oven at 400F
-Spray Muffin Tins
- Add vegetables of your choice along with cheese (if you choose), pour beaten egg mixture on it. 
-Place muffin pan on the center rack in the oven and bake for 20-25 minutes or until muffins are light brown and eggs are set.
-Store the remaining muffins in zip loc bag and place in refrigerator or freezer. They can be reheated in the microwave!    

LUNCH: 

 

SNACKS: 
I eat several snacks throughout the day!  Here are a couple of my favorite.  Frozen grapes are great for those that have a sweet tooth like me. Its like desert! You can even dip them in chocolate and place in the freezer....YES...you can eat chocolate on the 21 Day Fix! 

-Apple & 1 tbsp peanut butter
- Frozen Grapes and 12 Almonds 

 DINNER:
OVEN BAKED FAJITAS!!

 

 

This recipe was a WINNER!!  It literally took me LESS than 10 minutes to prepare!! My family and I love MEXICAN FOOD, so this was the perfect clean eating recipe!! What I love about this casserole is that it can sit in the oven while you can get other things done around the house.  It is super easy to clean up too....Now that's what I'm talking about!!  Your kids will love it and your husband will definitely APPROVE!!

Ingredients:
4 skinless chicken breasts, cut into strips
2 tbsp extra virgin olive oil
1 (15 oz) can diced tomatoes with green chilies...drained
1 medium onion, sliced
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
1 package Fajita seasoning
1 package whole wheat tortillas

Directions:
Preheat the oven to 425 degrees. 
Place chicken strips in a greased 13×9 baking dish.

Sprinkle part of the fajita seasoning on the chicken.
 Next add the peppers and onions to the dish. Pour a little EVOO on top. Finally, add the tomatoes on top and sprinkle with extra Fajita seasoning.
Bake covered for 45 minutes or until chicken is cooked through and the vegetables are tender.
 ***21 Day Fixed Approved***

WATER:
Its crucial to drink water throughout the day!!  I keep a gallon jug of water at work and use it to fill my water bottle throughout the day.  I fill the gallon as needed.

Transformation of the Day!
Real people, just like you, losing weight with the 21 Day Fix! You can lose up to 15 pounds in just 21 Days with 30 minute workouts, portion control eating and Shakeology.  Courtney lost 8 lbs and 10 inches in 21 days.  The proof is in the picture!!

Exercise of the Day:
10 push ups ...come on...get down and give me 10 right now!!!  You got this!!  Way to go!!!

 Have a great day everyone! Make it count!  
- Coach Misty  :)