21 Day Fix Plateau

Anyone who knows me knows I love the 21 Day Fix program.  First of all, the workouts are amazing. 30 minutes a day and every day is different.  LOVE it.  And it also comes with the amazing portion control container system, where you track your food by food groups.  It really teaches you the right way to eat clean and how to manage your portions to see results.  After a couple of rounds on the program, I noticed that I was not seeing the same results as I had in the beginning and had hit a plateau in my weight loss.  I decided to take a couple weeks where I used the My Fitness Pal app in addition to using the 21 Day Fix containers.  I wanted to see how the choices I was making were adding up - in My Fitness Pal you can see all sorts of numbers including sodium intake, sugar, carbs, fat grams, etc.  I noticed that I was eating well and staying within a recommended calorie intake, but I was taking in more fat grams than I should just about every day.  I did some research and found that the items on the top of the container list are the best choices and it goes down from there (ex: on the yellow container page #31 in the booklet a sweet potato would be among the most healthy choices for this container and the corn tortillas among the less healthy - note all choices are still healthy!).  I realized that it helped me to check in on my other numbers for a bit and make some adjustments.  I am already seeing the benefits of doing this check in and totally recommend it if you feel you have hit a plateau on the 21 Day Fix or any other plan.

Taco Casserole - Great for Meal Prep - 21 Day Fix

Super easy taco casserole - great for meal prep. I made two of these on Sunday, it's 4 servings per casserole - yes, you get to eat 1/4 of that pan!  We had it for dinner, saved the rest in containers for lunches and plan to freeze enough for one dinner next week. Directions for one pan:

1 c. Quinoa, cook according to package

1 lb. lean ground turkey, or beef

1/2 green container total of chopped pepper (I used a mix of yellow and red) and a little chopped onion

1 package low sodium taco seasoning (or use your favorite Mexican spices)

2 8oz. cans tomato sauce, low sodium

4 blue containers of shredded cheese

Preheat to 350. While you cook the quinoa, brown the meat and drain if needed. Prep the meat as you would for making tacos, either by following the package instructions or using your own spices, then add the veggies and tomato sauce. Bring to low boil then simmer for a few minutes to let flavors mix. Add cooked quinoa and 3 of the cheese containers, mix and spread in a 9x13 pan. Top with remaining container of cheese, cover with foil and cook for 20 min, then remove foil and cook another 10 min. Let cool in pan for several min. before serving. 4 large servings! Divide the pan in 1/4 - for the 21 Day Fix each serving is 1 yellow, 1 red, 1/2 green and 1 blue. Add hot sauce or a dollop of Greek yogurt and enjoy!

#mealplanning, #21dayfix, #planahead #workingmom

Chili Cheese Baked Potato

Brown 1 lb. of ground turkey (93% fat free) and drain.  Add a little minced onion or some chopped fresh onion and minced fresh garlic - amounts are to your liking.  I used a heaping teaspoon of minced onion because I didn't have fresh, and I used about 3/4 of a teaspoon of minced garlic.  I also put a half of a chopped up pepper in mind to get some more veggies in there - using 1/2 a green container if following the 21DF portion containers.  I added 2 tbsp of chili powder and a 1/2 teaspoon of cumin, a pinch of kosher salt and some fresh cracked pepper.  All spices can and should be adjusted to your liking, we like things a little spicier.  From there I added an 8 oz. can of low sodium tomato sauce and a little water to make it saucy.  I was making this up as I went to decided to microwave bake some potatoes, medium sized.  If you're planning ahead, bake them in the oven if preferred.  I served the chili meat sauce with some shredded cheese on top of the baked potato (1/2 a blue container on the 21DF) and also put a dollop of plain greek yogurt on top.  I served this with a side salad of mixed greens and chopped cucumber, dressed with a balsamic vinegar and olive oil mix.  My husband and I loved this meal!  It is a healthy version of something that still tastes a little naughty, and it is really filling.  If anyone tries this I'd love to hear your comments or suggestions for improvements, as I was just totally experimenting with this!  For those on the 21DF, this plate measured out to 2 1/2 green (salad and sauce), just over 1 red because of the plain yogurt, 1-2 yellow (depends on size of potato), 1/2 blue and 1 teaspoon.  www.facebook.com/fitmindfitlife

Healthy Hearty Italian Casserole

Make a cup of quinoa according to package directions. Brown a pound of lean ground turkey (93/7). Add two 8 oz. cans of low sodium tomato sauce, 1 TB of Italian spices, 1 tsp garlic powder, 1/2 tsp minced onion (use onion powder if you don't have), 1/2 tsp kosher salt and optional: 1/4 to 1/2 tsp red pepper flakes if you like heat. Mix the quinoa with 1/4 c (one blue container on 21 Day Fix plan) of your favorite shredded cheese and the meat sauce in a casserole dish. Add 3/4 c of cheese on top (three more blue containers).  Bake at 350 for 20 min with foil on top, then another 5-10 min without foil.  This makes 4 generous servings!!  If following the 21 Day Fix meal plan, each serving is 1 red, 1 yellow, 1 blue and 1/2 green.  Feel free to add more veggies in the meat sauce if you'd like!! Peppers, onions, mushrooms, etc. would be awesome in this. My family of picky eaters devoured this and I loved eating 1/4 of the pan!!! 

Simple Healthy Kid Approved Go-To Dinner

Eggs aren't just for breakfast!  This is a weekly go-to in my house. It takes 5 minutes, is a super cheap meal and everyone in my house will eat this. Two scrambled eggs, cheese, sprouted grain bread toast w/ natural PB and some raw veggies.  I love the warm ooey-gooey cheesiness!  Part of keeping the momentum on healthy eating in our busy fast-paced life is not over-thinking every meal. Having an arsenal of simple, easy meals will keep you on track and not overwhelmed about a healthy lifestyle. This whole meal for a whole family costs less than any one fast meal you'd get at a drive-thru, and takes no time at all. And it is 21 Day Fix approved for those following that plan! 

Yogurt Parfait - 21 Day Fix Approved

One red container of plain Greek yogurt (which I added the tiniest drizzle of agave nectar on top of), poured over top a 1/2 container of your favorite fruit - I used red grapes, and topped with a 1/2 blue container of slivered almonds. A perfect snack or dessert, 21 Day Fix approved!

P90 Launch - A New Challenge!

So I've been loving the 21 Day Fix program and have had some fantastic results, but the launch of P90 is inspiring me to go for a new challenge.  I have a lot of weight to lose and would love to have some accountability partners on my journey.  Will you consider joining me?! 

This program, brought to you by Tony Horton who created all the other P90 workouts, delivers dramatic results without having to go to the extreme. The workouts are simple, doable and made to change your body - regardless of age or fitness level! This program is perfect for someone just starting a fitness routine, someone wanting to get back in shape or if you want to maintain.  The workouts are around 30 minutes, offer modifications and options as you build progress and are perfect to fit in to a busy lifestyle.

Great news!! The product launched this month and the challenge pack is on sale for a limited time. This includes the standard base kit and a month supply of Shakeology - a $210 value for only $160. Pictured are all these fabulous inclusions: the workouts - 10 on 4 DVD's, a resistance band, nutrition guide - very simple and thorough, a four step power plan to get started, a workout calendar that allows you to set your own focus (sweat or sculpt), a 6-day shred plan, a bonus P90X workout on DVD and your healthiest meal of the day, shakeology! The standard base kit or deluxe kit are also sold seperately.  All items can be purchased on my website at www.beachbodycoach.com/annwoelfel. I'd love the opportunity to work alongside you on this program!  Let's get healthy together!!