21-Day Fix ... What's it all about?!

I've been getting a lot of questions this week about my Facebook posts about the 21-Day Fix. 

I want to share more with you because it REALLY works! Why does it really work? Well, because it has a combination of workout AND nutrition support. Personally, I love this program because it teaches/reminds me about portion control....what to eat and how much to eat. I need this reminder every now and again!!!

Soooo, here's the scoop:

1. Containers are provided so you know how much to eat ... so much better than using a million measuring cups or counting calories.

2. Here's what you can eat...

What’s Allowed in 21-Day Fix?

Green Containers

kale, cooked or raw

collard greens, cooked or raw

spinach, cooked or raw

brussel sprouts, chopped or 5 medium

broccoli, chopped

asparagus, 10 large spears

beets, 2 medium

tomatoes, chopped, cherry or 2 medium

squash (summer), sliced

winter squash (all varieties), cubed

string beans

peppers, sweet, sliced

carrots, sliced or 10 medium baby

cauliflower, chopped

artichokes, ½ large

eggplant, ½ medium

okra

jiacama, sliced

snow peas

cabbage, chopped

cucumbers

celery

lettuce, not iceberg

mushrooms

radishes

onions, chopped

sprouts

Purple Containers

raspberries

blueberries

blackberries

strawberries

watermelon, diced

cantaloupe, diced

orange, divided into sections or 1 medium

tangerine, 2 small

apple, sliced or 1 small

apricot, 4 small

grapefruit, divided into sections or ½ large

cherries

grapes

kiwi, 2 medium

mango, sliced

peach, sliced or 1 large

nectarine, sliced or 1 large

pear, sliced or 1 large

pineapple, diced

banana, ½ large

papaya, diced

figs, 2 small

honeydew melon, diced

Red containers

sardines (fresh or canned in water), 7 medium

boneless, skinless chicken or turkey breast, cooked, diced

lean ground chicken or turkey (greater than or equal to 93% lean), cooked

fish, fresh water (catfish, tilapia, trout), cooked, flaked

fish, cold water, wild caught (cod, salmon, halibut, tuna), cooked, flaked

game: buffalo (bison, ostrich, venison), cooked, diced

game: lean ground (greater than or equal to 93% lean), cooked, diced

eggs, 2 large

greek yogurt, plain 1%

yogurt, plain 2%

shellfish (shrimp, crab, lobster), cooked

clams, canned, drained

red meat, extra-lean, cooked, diced

lean ground red mean (greater than or equal to 95% lean), cooked

shakeology, 1 scoop

tempeh

tofu, firm

pork tenderloin, diced, cooked

tuna, canned light in water, drained

turkey sliced, low sodium, fat-free, 6 slices

ham sliced, low sodium, fat-free, 6 slices

ricotta cheese, light

cottage cheese, 2%

protein powder (whey, hemp, rice, pea), 1.5 scoops (approx. 42g.)

veggie burger, 1 medium patty

turkey bacon (reduced fat), 4 slices

Yellow Containers

sweet potato

yams

quinoa, cooked

beans (kidney, black, garbanzo, white, lima), cooked, drained

lentils, cooked, drained

edamame, shelled

peas

refried beans, nonfat

brown rice, cooked

wild rice, cooked

potato, mashed or ½ medium

corn on the cob, 1 ear

amaranth, cooked

millet, cooked

buckwheat, cooked

barley, cooked

bulgur, cooked

oatmeal steel-cut, cooked

oatmeal, rolled, cooked

pasta, whole wheat, cooked

couscous, whole wheat, cooked

crackers, whole-grain, 8-small crackers

cereal, whole-grain, low sugar

bread, whole-grain, 1 slice*

pita bread, whole wheat, 1 small (4-inch) *  

waffles, whole-grain, 1 waffle*

pancakes, whole grain, 1 small (4-inch) *  

English muffin, whole grain, ½ muffin*

bagel, whole-grain, ½ small (3 inch)*

tortilla, whole-wheat, 1 small (6-inch)

tortilla, corn, 2 small (6-inch)*

• = can’t fit in container so just eat the amount indicated.  

Blue Container

avocado, mashed, or ¼ medium

12 almonds, whole, raw

8 cashews, whole, raw

14 peanuts, whole, raw

20 pistachios, whole, raw

10 pecan halves, raw

8 walnut halves, raw

hummus

coconut milk, canned

feta cheese, crumbled

goat cheese, crumbled

mozzarella (low moisture), shredded

cheddar, shredded

provolone, shredded

Monterey jack, shredded

parmesan, shredded

Orange Containers

pumpkin seeds, raw

sunflower seeds, raw

sesame seeds, raw

flaxseed, ground,

olives, 10 medium

peanuts,

coconut, unsweetened, shredded

21-Day Fix dressings (see page 56)

Teaspoons

EVOO

EV coconut oil

flaxseed oil

walnut oil

pumpkin seed oil

nut butters (peanut, almond, cashew)

seed butters (pumpkin, sunflower, sesame)

Free Foods

water

lemon and lime juice (not lemonade!)

vinegars

mustard

herbs

spices (except salt)

garlic

ginger

hot sauce

flavor extracts

seasoning mixes on pages 42-3

Drink about 1 gallon of water everyday

**Ready to comment? Need more info? Contact me at nrf026@beachbodycoach.com

Easy Fall Dinner

Ready for the easiest dinner? It all cooks in one pan... I love that - barely anything to clean up!

What You Need:
3 chicken breasts
4 medium red potatoes
green beans (or broccoli!)
3 tbsp oil olive
italian dressing mix packet

What You Do:
Preheat oven to 350 degrees.
Cut the chicken breasts in half. Cut the potatoes in to small chunks. Spray the bottom of a 13x9 pan, put the chicken in the middle, potatoes on one side and green beans on the other side. Top with half a package of italian dressing and pour oil olive over the top

Cover with aluminum foil and bake at 350 for about an hour!

Physically & Financially Fit

I'm all about balance in life-- with that I work toward being both physically and financially fit.  

Check out this financial tip and be on the lookout for more financial tips on this blog...  Tip of the Week: Get the Right Bank 

1. Switch your bank accounts to a bank that respects you.

2. You shouldn’t be spending your hard-earned money on maintenance fees 

3. You also should be earning some serious interest on your checking and savings accounts. 

**Interest rates are not what they once were, but some of the best free checking accountsand best savings accounts can be found online. 

**Here’s a guide on how to make that switch.

What is the 3-Day Refresh?

3-Day Refresh = RESULTS GROUP is on a rolling basis and includes daily phone calls with me for accountability and motivation. 

My Personal Disclaimer: The 3-Day Refresh is an amazing way to kick some back habits and break a plateau ... and it's not one of those crazy juice cleanses where you don't eat :)  I mean who can do that?!  

Check out the specifics and message me with questions....nrf026@beachbodycoach.com

What's a RESULTS GROUP?

Results Groups are just that... they help you get RESULTS!  If you put in the work, you will see RESULTS!  

Here are some recent results from a 21-Day Fix Group.  

Of course, it takes more than 21 days to achieve goals, but you will have my continued support until and after you reach your goals!   I will help you make a lifestyle change that lasts... 

The DETAILS OF MY RESULTS GROUPS: 

Do you need some support and accountability to get to your HEALTH GOAL?  

Join 1 of my RESULTS GROUPS & you will....

*Workout at home to a program such as Insanity, P90x, 21-Day Fix, etc.

*Follow a meal plan.

*Stay accountable & motivated through an online support system 

*Get me as your FREE coach from start to finish so you have TOTAL success!!