21 Day Fix

Several people have reached out to me wanting to know more about a new program Beachbody released called 21 Day Fix.  Simply put it's a fitness AND nutrition program.  The motto for this program is "Simple Fitness. Simple Eating. Fast Results." 

Here's the breakdown:

There are 7 colored-coded containers (i.e. fruits, veggies, protein, etc...) which teach you how to create healthy portions.  I know you're looking at the picture below with six containers thinking I don't know how to count, but you get 2 of the orange containers.  In addition to the food containers you also get a Shakeology shaker cup.  The best part is there's no counting calories, points, or tracking your food.  You're not required to follow specific recipes or buy strange ingredients, so you can keep eating the foods you love!  

The workouts are only 30 minutes long and they are designed for any fitness level, so if you're a beginner just follow the modifier. 

If you haven't picked up on it already, the program start to finish, is 21 days. That.is.awesome!  Do you have a wedding or vacation coming up?  If so, this is perfect for shedding pounds quickly.

Most programs I did in the past focused primarily on workouts which is great, but if you're over-eating or not eating the proper foods your results will be less dramatic and less likely to last.  I know this from personal experience.  I've done Insanity several times and although I was happy with my results, I feel they would have been much better had I worked on my nutrition as well.

I honestly feel this program will change many lives, including my own.  I bought 21 Day Fix today and due to it's popularity, it's on back order until mid to late March.  I am doing a 21 Day Fix challenge group with a tentative start date of April 1st.  If you are interested in taking this short journey with me you can click this link to order.  Want some more info?  Comment below and I'll contact you.

Green Tea Benefits

I used to have a major Diet Pepsi addiction.  I would drink it as soon as I got up in the morning and would continue to drink it throughout the afternoon.  I knew it was unhealthy, but I desperately needed my caffeine fix!  Coffee wasn't an option.  I love the smell of coffee, but can't stand the taste.  What else was there?  GREEN TEA.  I slowly incorporated green tea into my daily routine and eventually cut out Diet Pepsi.  I knew green tea was healthier, but I didn't know why.  Let me just say there is more to it than just caffeine.

Weight Loss.  It burns fat and boosts your metabolism rate naturally.

Skin Protection.  It helps protect your skin from the sun's ultraviolet rays.

Tooth Decay.  It kills mouth bacteria and prevents bad breath.

Heart Disease. Studies show it can lower the risk of a heart attack by up to 11%. It also helps prevent the buildup of fatty material along the inner walls of arteries.

Diabetes.  It helps regulate blood sugar levels and can lower your risk of developing type 2 diabetes.

Cholesterol.  It reduces "bad" cholesterol and improves "good" cholesterol.

Alzheimer's & Parkinson's.  Studies show it can prevent brain cells from dying and restore damaged brain cells.

Cancer.  It reduces the risk of certain cancers such as esophageal, ovarian, and bladder.

Bone Health.  It can increase bone density and lower your fracture risk.

How much should you drink?  Some say as little as two cups per day while others say five.  I drink two cups of Tazo Zen Green Tea a day; one hot cup in the morning and a cold glass early in the afternoon.  If you want the benefits, but don't don't like the taste, consider taking a green tea supplement instead.

STOP drinking soda and energy drinks and START drinking green tea!!!



 



{Taste Test Tuesday} Egg Frittata

It's about time I posted a breakfast recipe!  I eat the same thing for breakfast almost every single day, so I pushed myself outside my comfort zone to try something new.  My eyes locked on an Egg Frittata recipe I found in one of my workout nutritional guides.

Serves 4

Ingredients

• 3 egg whites
• 3 whole eggs
• 2 tablespoons skim milk
• 1/2 cup crumbled feta cheese
• 1 cup chopped spinach
• 1 tablespoon basil or oregano
• Pepper to taste

Directions

Whisk eggs with milk.  Add the spinach, basil or oregano, feta, & pepper.  Combine.  Preheat oven to 425 degrees.  Coat an 8" by 8" casserole dish with nonstick cooking spray.  Pour egg mixture into dish and bake for 20 minutes or until eggs are set.  (Top may remain moist)  Let stand for 5 minutes.

I love basil and the feta cheese really boosted the flavor in this, BUT it just didn't hit the spot for me.  It was too bland and needed something else to make it worth eating.  Perhaps some diced ham or turkey sausage?  Maybe even just some tomatoes and mushrooms.  I added Cholula to this thinking it would enhance the taste, but it had the opposite effect.  It competed with the feta cheese and I immediately regretted it.  As it is...I probably wouldn't make it again.  If I made some of the adjustments I listed above, I think it would be much better....maybe I will give it another try after all.  ☆☆

Health Tips For The New Year

Year after year we make resolutions to eat well, exercise regularly, give up smoking, etc... and most of us fail to keep these promises to ourselves.  Here are some practical ways to get AND stay healthy.

Strength Training.  Both upper and lower body.  Too many people neglect resistance exercise and it's particularly important for women.  It's crucial in preventing muscle and bone loss with age.  Lift weights for at least 20 minutes 2-3 times per week.

Eat More Fish.  There is strong evidence the oils in darker types of fish such as: salmon, tuna, and mackerel are beneficial for the heart and brain and may lower cancer risks.

Drink Water.  No matter where you are or what you're doing, water should always be the first thing you reach for when you are thirsty. 

Get 8 Hours of Sleep.  Plenty of studies show that you need at least 8 hours of sleep a night.  It makes you feel better, boosts memory, and decreases risk of cardiovascular disease.

Quit Smoking.  I smoked for about 10 years and quitting was THE BEST health decision I ever made.  I know it's hard.  It took me a long time to finally kick the habit, but it's so worth it.  If you're having a difficult time, start by smoking less.  Smoke half a cigarette instead of a full one or try to cut out a smoking break at work.  Figure out why you smoke and how best to stop it.  There are support groups, medication, and nicotine patches that can help you.  I tried different methods, but what ultimately worked for me was using the patch and becoming a mentor to a young teenager.

Focus on Eating, Not Dieting.  Eat 5-6 small meals a day.  If you wait until you're hungry, you're more likely to overeat. (Especially in the evening)  Don't wait all day and then stuff your face in the evening.

Don't Drink Too Many Calories.  It's SO easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac!  It's okay to have one as an occasional treat, but consider it a meal, not a drink. 

Which tip did you find the most useful?

Portions of this post were adapted from Boston.com