Tuesday, August 11, 2015

21 day fix approved Overnight Oatmeal

I found an awesome picture of overnight oats with a rainbow of fruits on pinterest that caught my eye and wanted to try it for myself. GOLD!  My husband and kids LOVE this and we pack it in their lunches almost every week just switching out the fruit each week so they don't get bored!

The whole family gets involved putting them together! We make 5 for each person 1 for each day of the workweek.

To make 1 jar:
Mason jar or jelly jar
1 yellow container of Organic Rolled Oats
1 red container of Organic NO SUGAR added plain yogurt or Greek Yogurt
.5 container of chopped fruit of your choice (we use kiwi, mangos, strawberries, blackberries) make sure the expiration date on the fruit is well beyond the last day you will eat your container
2 tbsp water
drizzle of honey

SHAKE SHAKE SHAKE it up
Store in Frig for up to 5-6 days


Turkey Oatmeal Meatballs 21 day fix/Cize/Body Beast approved


  
Makes 6 servings, 5 meatballs each. One serving= 1 Red and 1/2 Yellow 
  • Nonstick cooking spray
  • 1.5 lbs raw 93% lean ground turkey breast
  • 1 tsp. sea salt or Himalayan salt (Mineralize)
  • 1 tsp. dry mustard (we use Dijon or any mustard)
  • 1 tsp. smoked paprika
  • 1 large egg, lightly beaten
  • 3/4 cup quick-cooking rolled oats
  • 2 cloves garlic, finely chopped
  • 12 fresh parsley sprigs, finely chopped
  • 2 Tbsp. tomato sauce, no sugar added
***We add worshteshire sauce in it for extra flavor and skip the tomato sauce***
IMG_6831
1. Preheat oven to 400 degrees F
2. Lightly coat large baking sheet with spray; set aside
3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in large bowl; mix well by hand
4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet.
5. Bake for 15-20 minutes, or until no longer pink in the middle.
 We bag 5 up in little baggies and my husband and kids take them in their lunches on the go. 
(The extras can be easily frozen. Lay them on a cookie sheet and put into the freezer for about 30 minutes and then pull them out and put into a container or ziplock bag. This way, they won’t stick together and you can pull out whatever you need.)

Beef & Butternut Squash Stew - 21 day fix extreme

It’s not only delicious but also super simple to make! We double up and cook it in the crockpot and have it for 2 nights dinner! 

Makes 6 servings, approximately 1 1/4 cups each
Container counts: 1 Green & 1 Red per serving
1 tsp Olive Oil
1 1/2 lbs lean beef cut into cubes
1 medium onion, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cloves garlic, crushed
2 medium tomatoes, chopped
1 cup low-sodium beef broth
1 bay leaf
1 tsp sea salt or Himalayan salt
1 tsp ground black pepper
2 cups cubed butternut squash
1/4 cup chopped fresh parsley
1- Heat oil in a large saucepan over medium-high heat
2- Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
3- Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4- Add garlic; cook, stirring frequently, for 1 minute.
5- Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil. Reduce heat to medium- low; cool, covered, for 40 minutes.
6- Add squash; cook, stirring occasionally, for 8 to 12 minutes, or until sauce has thickened and beef is fork-tender.
7- Remove bay leaf; serve topped with parsley.

Wednesday, August 5, 2015

6 ways to stay committed to your health & fitness goals

Here are 5 ways to help you stay committed to achieving your goals that can help you stay strong when you’re struggling:
1. Post your goals on your bathroom mirror.
Posting your short-term daily goals in a place where you automatically see them each day will help you to stay focused, motivated, and committed to staying on task. Your bathroom mirror is the perfect place because you’ll see your goals first thing in the morning and right before you go to sleep at night. For greater results, also post your primary purpose for setting your goals (e.g., wanting to have more energy to play with your kids, to go on an adventure trip, to live longer, to feel more confident, etc.). POST it notes work great! 
2. Prepare daily for “what-ifs.” Get rid of excuses.
Before your day begins, ask yourself if there are any challenges that may interfere with your daily goals. For example, what if you get called in to a last-minute lunch meeting? What if your child asks you to play during the time you blocked off for training? What if you’re going out to celebrate a friend’s birthday? For each what-if make a plan to cope with the challenge while still staying committed to your fitness and nutrition. Of course, there are plenty of uncontrollable distractions, but strategizing on how to cope with your most common challenges will set you up to deal with anything that happens during you day. While you work to create habits don't let anything get in the way! 
3. Hang that tight outfit you took your before pictures in somewhere you will see it everyday.
4. Mark off each day on the calendar and be prepared NOT to skip a day. Do what you have to do to get that X on the calendar.
5. Try something new each week- like a new recipe or new food! 
6. Journal your daily effort.
There is no doubt that tracking your nutrition and fitness improves your chances of achieving your goals. But I recommend also keeping a diary in which you answer the following question each day: Did I exert every ounce of effort to achieving my goals today? If your answer is yes, great! If your answer is no, write down one thing you can do tomorrow to be better than you were today.
When you follow these five tips, your level of commitment for fitness and nutrition will skyrocket, giving you the best shot at achieving your goals and feeling ultimate satisfaction. Better yet, when these three tips become part of your daily ritual, not only will you achieve your goals, but get results that will last!

What are your tips and tricks to staying committed to reaching your goals?