Whole 30: Week 2 Review

Recipes

Burger on an eggplant "bun"

Basic Mayonnaise

Turkey Meat Balls
Cauliflower Mash

Daily Summary

Remember the Rules Even when Out

Day 8-9 (Nooo my pants are tighter!) I hear not everyone experiences this phase. I felt as though I did!! In week 1 I felt leaner.  However, in these days I felt puffy again. Really thirsty!! I think I need to watch my salt intake and drink more water.  Its easy to go overboard on the salt if your not careful!

Day 10-11 (Hardest Days) I hear these are the days most people quit.  I honestly haven't had that urge.  I am amazed how I'm actually OK without the sugar.  I don't feel as hung over as I did that first week.  That was amazing to me how removing all sweetener has impacted me physically.  I am patiently waiting for that energy surge, I'm not there yet.  I feel more tired than energized at this phase.

Planning Amazing Dinners Helps

Day 12-15 (I dream of junk food!) So in Day 12 exactly, I had to deliver a gross of pizza to my brother and sister-in-laws house for my dad's birthday.  THAT I thought, would be pretty rough.  We planned ahead though, we made sure we ordered Whole 30 compliant food from our favorite Vegan Restaurant GZen.  

That way even though our favorite pizza would be there, we didn't feel like we missed out.  THAT was a big win for us.  To go to an event, not drink or eat off plan.  Not easy but felt so worth it after. Cause guess what!? I can see some muscle definition!! The Bloat is GONE and I'm feeling pretty motivated!

Sleep

Still sleeping well but yep having some crazy dreams.  The junk food dreams, not so much but dreaming about potentially slipping up and going back to Day 1, yep VERY REAL!! Not enough to wake me from my "coma sleep" but enough to make we wake wondering if I screwed up big time!!

Workouts

Still going STRONG on 21 Day Fix, energy is great.  I also use Energize tho pre-workout but I do notice I feel stronger and I'm using heavier weights. This isn't a reduced calorie plan so I'm want to make my workouts count!

Real Talk:

So not everyone is gonna give you the straight talk, but I sure will.  Cause that's what I do.

It's about.... well about El Numero Dos (#2) yep.  So prior to this, that was not an issue, like ever.  I notice now that it was less often which could be due to any number of factors.  I really do think tho I'm gonna lay off the RX Bars and make sure I'm eating more greens.  Sometimes you tend to lean on the proteins and healthy fats, and my gut needs more "motion".  

No one really had talked about that, so I figured I'd lay that out there.... and now I'm gonna walk away! ;)

What would I do differently going into Week 3?

I'm going to make sure to plan a bit better, writing out the week ahead makes a huge difference for shopping.  Which I KNOW but we all slack.  I made too many trips to the store this past week, I need to be more organized!

Turkey Meatballs Live & Thoughts on Week 2

Butternut Squash Soup: Whole 30 Approved

Ingredients 

3 tablespoons of coconut oil or clarified butter (ghee)
1/2 cup diced onion
3 cups diced seeded peeled butternut squash (You can purchase your squash pre cut from most grocery stores)
2 cloves garlic, minced
1/2 teaspoon ground ginger
4 cups of chicken broth (use the organic, no salt added)
1 teaspoon salt
1/2 teaspoon black pepper

Possible Add In's

(you can add them in the last 7 minutes of soup cooking)
1 handful of chopped walnuts

Spinach

Shrimp

Scallops

Rotisserie Chicken

Directions 

In a large pot, melt the coconut oil over medium heat and coat the bottom of the pot. When the coconut oil is melted add the onion and cook, stirring until it is translucent, which is about 2 to 3 minutes. Add the squash, garlic, and ginger and stir until the garlic becomes aromatic, about 1 minute.

Add the chicken broth and bring to a boil over high heat. Boil until butternut squash is soft, about 10 minutes and then remove from the heat.

In one or two batches transfer the soup to a food processor or blender. We used our blender and blended until sooth. Return the puree to the pot.

Return to the pan and heat to a low boil to thicken about 10 minutes.  It should coat the back of a spoon.  You can then put your add in's during this last part.

*Originally posted in The Whole 30

Clean Pomegranate Mojito

5 O'clock Somewhere! But how about THIS on Christmas Eve??

Ingredients

1/2 C. Light Pomegranate Juice
1 Tbsp Lime Juice
1 Ounce Rum
1/2 Tsp Stevia
1/2 C. Champagne
Pomegranate Seeds

Directions

In a glass, add pomegranate juice, lime juice, rum and stevia. Mix well.  Fill the glass with ice cubes and top it off with champagne and pomegranate seeds.

Recipe originally posted by Peanut Butter and Peppers

Vanilla No Bake Cookies

Ingredients:

1.5 Scoops Vanilla Shakeology
1/2 C. Almond Flour
1/2 C Old Fashioned Rolled Oats
1/3 C Unsweetened Almond Milk
1/4 C Organic PB
1/4 C Slivered Almonds

Directions:

Combine dry ingredients (almond flour, oats & Shakeology) in a bowl and mix well!
Add PB and almond milk, mix well with a spatula or fork until it forms a batter!
Roll into Tablespoon size balls! Done!

Makes 15 Cookies = 1 Yellow Each

Watch me make them start to finish in under 5 Minutes!! 

Fast Food Junkies to Fit Foodies

My husband and I were talking recently about how far we have come with our health and fitness.  Mainly about what a LONG road it has been!

Clean eating doesn't usually happen over night, if at all!! For us, it happened gradually with lots of trial and error. We were pretty fit and healthy when we were dating.  Once we got married and other priorities took center stage (queue kids, job stress etc...) we eventually gave up our cleaner eating ways for "faster" options.

How Did We Get Here?
Simply because it was fast and easy.  What we didn't anticipate was the toll it would take on our health.  We didn't think about how all the, seemingly, small choices we made every single day would impact our overall health.

No, one donut or cupcake won't kill you!! But doing this every single day over time... that will! You literally get to "vote" on what you eat 3-6 times per day.  But I think we were suffering from a lot of "food amnesia".  We were making these choices and we were not remembering we were doing it! All those small choices add up.  Not only to extra calories either, but tons of artificial sweetener, colors and sugars that have such a negative impact on our health.

We felt like crap because that is what we were eating.  But we didn't know it! It was almost like that fable about the frog that boils to death in a pot of water.  He doesn't jump out as the water starts to heat up and eventually cooks to death.

What Needed to Change
We needed to jump out, and jump now! We just felt terrible and the short term enjoyment of any of the things we thought we were treating ourselves didn't last. We needed a NEW way!!

I know this can seem impossible and we all have an inner child that just feels like they aren't getting what they want and REFUSES to change.  But are you satisfying your physical need? Or your emotional need?

How to Start

For us we couldn't just make EXTREME changes otherwise we would fail.  We needed to start small.  Literally things like switching from whole milk to 2%, eventually to eliminating it all together in favor of Almond, or Cashew Milk.  Really reading boxes and swaping out some things for healthier options. 

Even with Vegetables- I started out with NONE! Yep literally.  So I needed quick and easy, fresh frozen vegetables it was! But then as I learned more and started actually enjoying more vegetables, I now purchase organic fresh veggies. Fresh frozen still comes into play here and there but less.

If you eat alot of fast food- even staring by making better choices at the drive thru! An Egg McMuffin is actually a decent breakfast option! The Oatmeal, even better (thats about it for that though!).  But making a shift and being more conscious about your choices will add up!

What changed?

We started to feel better.  We wanted to take it further and thanks to a number of Beachbody programs that combine fitness with good nutrition we really learned SO MUCH MORE.  Not only about getting moving and taking better care of ourselves, but about eating better, fueling our bodies in the right way and taking it to the next level. 

We just didn't want to feel terrible anymore and have a better quality of life.  It took the desire to really change.  It also was NOT an easy road.  We messed up, back slid and we still do have cheats and treats.  But those major changes stuck because we feel SO GREAT now and the short term satisfaction of our "comfort foods" didn't compare to the long term impact of good health.

Results

Thru it all I lost over 40 lbs over all and my husband a little over 20lbs. Increased energy and just overall feel GREAT.   

I was so successful and enjoyed teaching people what I learned so much I became a Health and Fitness Coach- I'd love to help you if you think you are ready to start making a real change! Apply below and I'll be in touch to get you started!

Healthy Chicken Caprese

This recipe is AMAZING and SIMPLE!! First time I had it was last summer when my Coach made it for me! It is in the Fixate Cookbook and why I never tried it, I don't know!! But as fancy as it looks its sooooo easy!! Its in the grilling rotation THIS summer for sure!!

Each is one serving- and for the Fix 1/2 Green, 1 Red and 1 Blue.

Ingredients
1 (4 oz) Raw Boneless, Chicken Breasts
Dash Black Pepper
1/2 tsp Olive Oil
Basil
Fresh Mozzarella
Tomato

Pesto (you can purchase jarred pesto if you don't make your own)

Directions
Preheat oven to 350 (or heat Grill)
Season chicken evenly with pepper on both sides.
Heat oil in skillet, over medium heat
Add chicken, cook for 3-4 minutes on both sides, until no longer pink in the middle (or grill)
Remove chicken from pan, and place on baking sheet
*Layer Basil, Pesto, tomato slices and mozzarella slices
Cook until cheese is melted
Enjoy!

*If you are grilling, you can brush the Pesto on, layer a basil leaf, tomato and slice of Mozzarlla and you are good to go!! I usually give a sprinkle of balsamic vinegar or himalayan salt myself! YUM!

Its soooooo fabulous!! ENJOY!

Clean Cookie Dough Yogurt

This treat is a total winner and my kids LOVE it! Making of a great afternoon snack!

It is clean eating cookie dough yogurt!!! AMAZING!!! Now I would't put this on the menu for every night as a snack but this is a perfect treat to replace your bowl of ice cream or the blizzard. Let me know when you try it and what you think!!

Ingredients
3/4 cup plain Greek yogurt, 1 tbsp nut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.

* For the 21 day fix portion your teaspoons accordingly as well as the yogurt. The chocolate chips can be part of your treat cup!

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

Share this recipe with someone who might enjoy it!!!

Both my kids demolished it!!


Post in the comments if you tried it and what you think!!

Creamy Mexican Chicken (21DF Approved)

Ingredients:

4 small boneless, skinless chicken breasts (may be frozen)
15 oz. can black beans, drained
7 oz. canned chopped green chilies
1 cup frozen corn
1 large onion, diced
3 bell peppers, chopped
15 oz. can diced tomatoes
Salt and pepper, to taste
2 tbsp. chili powder
1/2 tbsp. onion powder
1/2 tbsp. garlic powder
1 tsp. paprika
1 tsp. cumin
1 red container plain Greek yogurt
Fresh cilantroAdd chicken breasts to slow-cooker. Top with remaining ingredients, except for Greek yogurt and fresh cilantro.




Cook on low for 8 hours, until chicken breasts begin to fall apart easily.

Remove chicken and shred. Add back to crockpot. Add Greek yogurt, cover and continue to cook on low for 30 minutes. Stir well, top with fresh cilantro.

Serve with tortillas, or over quinoa or rice. Top with avocado or cheese with your blue container!

(21 Day Fixers: This makes 6 servings, and each serving counts as 1 red, 1 green, 1/2 a purple, and 1 yellow. Count additional "yellows" for tortillas and/or rice and quinoa.)

Classic Crock Pot Chilli (21 DF Approved)

Classic Crockpot Chili -- 21 Day Fix Approved!


Ingredients:

1 lb. lean organic ground beef
1 tablespoon minced fresh garlic
1 large red bell pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons chili powder
2 teaspoons cumin
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can red kidney beans (rinsed and drained)
1 sweet onion, chopped
1/4 cup canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped
2 tablespoons tomato paste
1/2 cup-1 cup water (optional)

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours). If your chili looks too thin at the end, feel free to add some water to thick it out a bit.

(Source: adapted from Food.com)


21 Day Fixers, this recipe has 6 servings. Each serving = 1 red, 1 green, 1 yellow, and 1 purple

Cauliflower Bread Sticks

To-die-for mock breadsticks made with cauliflower that are low in calories, carbs and fat. I found this AMAZING recipe on-line, tried it for Super Bowl an Boom- its a favorite!Phenomenal low carb alternative to traditional cheesy breadsticks. These cauliflower breadsticks are full of flavor, cheesy and easy. And you can pick them up by hand!  My kids loved them and its hard to believe they come out so well.  Might take you a round to get the hang of it- one tip is to be sure you don't press the mix too thin.  You wan them on the thicker side when you bake!

Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping

Start with a large head of cauliflower, 7″ – 8″ wide. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast. Chop the cauliflower and process in a food processor until “rice” texture. Do not make a cauliflower mash. Alternatively, if you do not own a food processor, you could chop it really fine or even grate using simple boxed grater.

Place cauliflower in any oven proof baking dish and bake for 20 minutes at 375 degrees F. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out.

Line a bowl with a linen kitchen/tea towel. I used cheap tea towels from a Dollar store. They are called something like glass tea towels and are kind of linen mesh. Much better than cheesecloth as they do not rip and are widely available. You probably have some on hand. 

Then you grab the towel by the corners, holding with one hand just below the corners, and start squeezing the liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference. If the liquid is hot, let the cauliflower mash cool down a bit and proceed again.

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

Open the towel and voila: you got yourself some pretty dry cauliflower. Add seasonings to it as per the recipe. I used egg whites instead of an egg and it worked! Any cheese works. Full or low fat, Mozzarella or Tex Mex or even Parmesan. Use grated or shredded cheese and when measuring do not pack.

After you make the “dough”, transfer it onto any baking sheet lined with parchment paper. The “dough” won’t be sticky and that’s OK. Egg whites and cheese will act as a binder during the baking process.

No need to spray the parchment paper with cooking spray either. The breadsticks won’t stick. More than that, the parchment paper underneath the breadsticks will be moist after baking. And that’s OK too. It doesn’t mean the breadsticks will fall apart. No. The moisture releases during the baking process therefore no need for cooking spray. I was asked before if pizza stone would work and I don’t know as I don’t own one. No idea how to use it.

Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press the “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

And bake. All ovens vary. I own simple electric oven and it took the breadsticks 18 minutes. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out. Then you top the breadsticks with cheese and bake for another 5 minutes until the cheese melts and broil for nice golden brown crust.

Remove the breadsticks from the oven and transfer to a cutting board, holding by the ends of parchment paper. Let the breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess. Use serrated/bread knife to cut into 12 breadsticks.

We served ours with marinara sauce- up to you what sides you choose to serve them with!

Another idea is to make these cauliflower breadsticks even lighter in fat by skipping the cheese topping. And that’s what I did with my second batch. Below I have included 2 nutritional information

These cauliflower breadsticks turned out delicious!!! Full of flavor and cheesy. They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Enjoy!Nutritional Information (no Cheese)Servings 12; Amount Per Serving - 1 Breadstick; Calories: 33.3; Fat:0.9; Cholesterol: 2.5 mg; Sodium 48.4; Total Carbs: 3.8 g; Protein 3.1 g. Nutritional Information (With Cheese) Servings 12; Amount Per Serving - 1 Breadstick; Calories: 53; Fat:2.2; Cholesterol: 6.2 mg; Sodium 107.6; Total Carbs: 3.8 g; Protein 4.9 g. 
Originally posted on iFoodReal.com

Buffalo Chicken Tenders

I was lucky enough to come across this recipe while I was cleaning up my nutrition! They were a MAJOR score for the entire family!!

Seriously, these tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving!! The blue cheese sauce is darn amazing too!! Feels like cheating!

Total Time: 50 min.a
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Originally posted by One Fit Fighter

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Peanutty Peanut Butter Squares

Clean eating can be delicious and on plan!

Ingredients:

Nonstick cooking spray

1 1/2 C all natural smooth peanut butter

1/2 C cup raw honey (or pure maple syrup)

2 Tsp pure vanilla extract

2 large eggs at room temperature

1/2 Tsp baking soda, gluten-free 

Preheat the oven to 350°. Lightly coat and 8 x 8 baking pan with spray. Set aside. Combine peanut butter, honey, extract, eggs, and baking soda in a large bowl, mix well. Evenly spread batter into prepared pan. Smooth top with a spatula. Bake for 20 to 23 minutes. 

Squares may be a little soft one coming out of the oven but they will continue to cook. Cool. Cut into squares. 

Serves 16

Prep time 10 Min (that's literally how long it took me to throw this together)

Cooking time 20-23 minutes. 

Container equivalents per serving= 1 💛 and 2 1/2 Tsp. 

For my plan I cut the servings in half so they equal 1/2 💛 and 1 1/4 Tsp. 

Enjoy!! Let me know how yours come out! 

Recipe found in "Fixate" by Autumn Calabrese 

Overnight Oats (Kid Approved)

Ahhhh tried this one and WOW! Score!

I was inspired at the grocery store!! My baby girl loves oatmeal and yogurt! She will eat a whole oatmeal raw! So I'm thinking this is going to be a nice combination!! I was inspired at the grocery store tonight!! 

🔷1/2 C Oatmeal

🔷1 TBSP Chia Seeds

🔷1/2 C Yogurt (I used low fat organic)

🔷1 TBSP Honey or Agave Syrup

🔷1 TSP Pure Vanilla Extract

🔷1/2 C - 3/4 C Unsweetened Almond Milk

🔷Stevia to taste.

1. Combine all ingredients in a jar.  Close the jar and shame until well combined.

2. Place in the refrigerator overnight and add more milk in the morning if you would like a thinner consistency.

3. Top with fruit, granola, cinnamon….. use your imagination!

This was a total WINNER recipe! Fast and DELISH in the morning! The kids loved it! You may want to start with 1/2 C Almond Milk and add more in the morning for a thinner consistency.  My kids loved this! Almost as much fun to make as eat!

Clean Hearty Beef and Butternut Squash Stew

Makes 6 servings, approximately 1 1/4 C each.
1 Tsp. Olive Oil
1 1/2 lbs. raw lean beef stew meat, boneless cut into 2" 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 organic 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 flat leaf parsley

Heat oil in a large saucepan over medium-high heat. add beef, cook stirring frequently for 4-5 minutes or until beef is brown. 

Add onion and bell peppers; cook, stirring frequently for 4-5 minutes or until onion is translucent. Add garlic, cook, stirring frequently for 1 minute. 

Add tomatoes, broth , bay leave, salt and pepper.  Bring to a boil. Reduce heat to medium-low, cook covered for 40 minute. 

Add squash; cook, stirring occasionally for 8-12 minute or until sauce has thickened and beef is fork tender.

Remove bay leaf, serve topped with parsley.

**I found this to be a very satisfying dish. Its also 21 Day Fix Approved and breaks out to:
1 Green
1 Red
Per serving! 




If you aren't into spicy dishes cut back on the pepper by 1/2.  Enjoy!

Mancakes- Clean Pancakes

This recipe is not only amazingly SIMPLE. But it is delish and FILLING! Which gives reason for why they are names "Mancakes". 

Fix Approved: 1 Yellow, 1 Red, 1 Purple

Ingredients:

1/2 Cup Oatmeal

1 Egg + 4 Egg Whites

1 Diced Apple

1 Tsp Vanilla Extract

1 Tsp Cinnamon

Directions:

Preheat pan to medium heat. You can use non-stick spray or a bit of coconut oil to cook your Mancake when you are ready. 

Combine the Egg, egg whites, oats, vanilla and cinnamon in a bowl. (Alternatively you can combine ingredients in a blender if you prefer a smoother pancake- I prefer mine smoother.) 

Add fruit and fold in. 

Pour into your pan cooking each side about 2 minutes each side. Once you see the edges firming, flip. (This could take skill because it's a BIG cake- you can consider doing in smaller batches but you do get to eat it ALL)

Eat and enjoy! 

I was so surprised that I needed NO additional sweetener at all! 

Also you can use any fruit as long as you portion it out according to your plan!  

Clean Turkey Chili

This recipe is a staple in my house!! It's delicious and clean. completely satisfying. Sometimes I'll add a quarter cup of rice with it. Which will make it wonderful yellow if you're following the 21 Day Fix, 21 Day Fix Extreme, or Max 30. Enjoy!! 

Preparation Note: I dial back the hot spices by half. I don't like there to be a five alarm fire in my mouth when I'm eating this. You may like it spicy. I find the cumin is a must. 

Questions?

3 Day Refresh Results- Round 2

This my Second Round of the 3-Day Refresh and after a couple of weeks of sub-par nutrition I needed a kick in the tail. There was relatively no real hunger.  What I struggle with more is EMOTIONAL HUNGER. That is when you stress out and reach for comfort food.  I literally almost grabbed up some marshmallows sitting on the counter and caught myself!! You don't realize how automatic that is! If anything the Refresh really opens your eyes to whether you are really hungry or THINK you are!  

5.2 lbs lost in 3 Days!

So Why Refresh?
• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work. 

I am down 5.2 lbs! I also lost 1.5 inches off my hips and 2  inches off my waist!  I'd say it was water weight if I wasn't eating all the time and drinking almost a gallon of water a day.    This is NOT a juice fast. You drink nutrient dense shakes three times a day AND eat 5 times a day.  

All foods are whole and vegetable based.  Even the protein you get from the Vanilla Fresh shake is vegetable based. Herbal, or green decaffeinated tea is allowed with Stevia to sweeten.

0. What does one eat and drink while Refreshing?
   
   FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
   BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
   MORNING TEA: 1 cup of unsweetened herbal or green tea
   LATE MORNING: Fiber Sweep, a digestive health drink 
   LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
   DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
   EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free) 
1. It reduced my cravings significantly and made me very aware of how what I eat for dinner makes me feel in the morning.  I slept well and woke up feeling refreshed and not groggy and hung over.  I don't remember the last time I really slept that well. It definitely tightened up my midsection and I can definitely see the potential in using this program before a big event.  
   
   I definitely eat pretty clean but after this experience I am going to do better when it comes to meal planning,  watching my processed foods and using LESS seasonings and oils.  I am floored that using 1/2 Teaspoon of a healthy fat was enough to flavor my meals!  I just never tried less before.  I could actually taste my food as well.  No it wasn't out of hunger that I was tasting it either! LOL!
   
   
   I missed my steel cut oatmeal with PB and Strawberries more than anything so that's what my first, post Refresh meal will be!
   
   
   I am planning to have a Challenge Group (What is a Challenge Group?? See Above) this is a great way to Detox after a holiday weekend OR to prepare for a special event!  What better way to prepare  than to have a PLAN!  That way you can enjoy the parties and picnics and avoid the weight gain!  
   
   If you are interested in learning more and taking the next step, then click the picture below and fill out the application.  I'll reach out to you with more information on upcoming groups!

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Cashew & Oat Pancakes

These are in the new 21 Day Fix Extreme Plan !

Makes 10 servings, 2  hotcakes each

Ingredients:
2 cups Old fashioned rolled oats
1/2 cup raw cashews
1 dash sea salt or himalayan salt (Mineralize)
1 tsp ground cinnamon
1 large egg
1 Tbsp coconut oil, melted
1 1/3 cups water
1 tsp pure vanilla extract

5 cups mixed berries

Directions:
1. Place oats, cashews, salt and cinnamon in a food processor or blender, pulse until coarsley ground.
2. Add egg, oil, water and vanilla, pulse until well blended. Batter will be thick, but if it is thick as paste add 2 to 3 additional  Tbsp of water.
3. Heat medium non skillet, lightly coated with spray, over medium heat.
4. Spoon about 1/4 cup batter into skillet for each pancake
5. Flip with spatula and cook for 30 seconds
6. Repeat with remaining batter
7. Serve pancakes topped with berries.

**21 Day Fix containers **

• Purple 1/2 
• Yellow  1
• Spoon   1 

Zucchini Cashew Soup

This soup is by far is my FAVORITE soup that I learned about while doing the Ultimate Reset. I still use it to this day!

Vegan and fabulous. Amazing flavor comes from the richness of the cashew and the zing of the Bragg's liquid amino's. You can substitute Himalayan salt or you don't have to you salt it all if it's excluded from your diet.   That's the beauty of this soup, you can really customize it to your personal taste and dietary restrictions. 

And then how you make it!  I normally toss my cashews in water in the morning and when I return from work I can literally be ready to blend it in 10 minutes.  I prefer it warm vs. cold but both ways would work fine!  

And then the fun part!! Love my Vitamix!

This is the nutrition breakdown below provided by My Fitness Pal.   This is an amazingly filling soup that I would not hesitate to serve at my next dinner party.  I love to season with my Bragg's and lots of dill and parsley.  You can modify it to your own taste!  Experiment and ENJOY!

Clean Banana Pancakes

Mix this recipe in a food processor like a Vitamix. Spray you pan with some coconut oil and cook as usual. Absolutely   fabulous!! Kid approved as well!  No syrup needed on these cakes. Enjoy!!