Surviving the 4th of July.....

The 4th of July is fast approaching.... and I have a new challenge group starting tomorrow.... how do you enjoy yourself, but not sabotage your hard work?  I am not a robot--am I someone who wants to chew on celery and sip water while everyone else has amazing cookout foods.  Nor am I someone who wants to bust her tail all week and throw it away in one ravenous food binge.  Sooooo.... what do you do??

I believe in the 80/20 rule.  I believe that this is a lifestyle, not just 21 days.  So I have to figure out how to make this work... for life.  And it's just not realistic to think that I'll be perfect every single day.  So don't feel like 100% fidelity is the only way to go--you'll burn out quickly and the end result will be disastrous.... So here are my tips for surviving the 4th:

1.  Schedule your cheat meal for the week:  Yes!!  When I meal plan, I already know in my mind that one of those nights will be a cheat meal.  Schedule it this week.  Make it be that cookout you're attending.  And stick to it.  Then decide what you're going to splurge on!  What food MAKES it the 4th for you?  Pick it and eat it... but stay within the portion size.  Don't go crazy, have what you want in moderation.  Also--don't make the 4th a rest day!!!  You do your workout and give it 100%.  A holiday doesn't mean you slack... you need to be consistent regardless of what day it is.

So you've picked your cheat MEAL--don't make it a day.  And also, don't go out the rest of the week.
2.  Don't skip meals leading up to the event:  If you go in starving, you will make bad choices.  Eat every 2 1/2 to 3 hours that day to keep your metabolism up.  So no matter what, pack your healthy snacks in a cooler, take your Shakeology, drink your water.... and don't allow yourself to get HANGRY!!!

3.  Bring something healthy with you!  Make your contribution to the gathering a healthy one!  This way you know you have something to eat that is guilt free!  Here are a few favorites on mine:

Watermelon and Blueberry Sparklers

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 10 servings, 1 sparkler each

Ingredients:
½ medium seedless watermelon, rind removed, cut into ½-inch (or 1-inch) thick slices
1 pint fresh blueberries
10 wooden skewers

Preparation:
1. Cut out twelve stars from the watermelon using a 3-inch star-shaped cookie cutter. Set aside
2. Place six blueberries on each skewer. Top each skewer with a watermelon star.
3. Serve immediately; or refrigerate, covered, until you are ready to serve.

White Bean and Roasted Red Pepper Hummus

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each

Ingredients:
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil

Preparation:
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.

Turkey Burgers

Total Time: 32 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings

Ingredients:
¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)

Preparation:
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.

Fudgy Avocado Brownies

Total Time: 51 min.
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 16 servings, 1 brownie each

Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.

I hope you have a healthy, festive and safe 4th!  

Jambalaya

Jambalaya

Yield: 4-6 servings

21 Day Fix Portions (per serving): 1 yellow, 1 red, 1 green

Ingredients

• 1, 8-oz package of  Uncle Ben’s Whole Grain Brown Ready Rice (You can use regular brown rice too- I just like that this cooks in 90 seconds)
• 4 red containers protein of choice (mix-and-match as desired): diced chicken breast, shrimp, and/or all-natural turkey or pork sausage)
• 1½ green container (1½ cup) bell pepper (any color), diced
• 1½ green container  (1½ cup) fire roasted diced tomatoes
• 1 green container (1 cup) onion, chopped
• 3 garlic cloves, minced (or grated)
• Original hot sauce (to taste)
• Dash of Worcestershire sauce (I recommend Lea & Perrins becuase its all natural ingredients and not made with corn syrup- read your labels!)
• 2 tbsp pre-made or homemade cajun seasoning (2 tsp each garlic powder, onion powder, paprika, dried thyme, black pepper, cayenne pepper, plus ½ tsp salt)

Directions

1. In a saute pan, brown protein over medium-high heat (I would do sausage first, then chicken, then shrimp). Be sure to season the chicken and shrimp with cajun seasoning. *You might need to add a little Extra Virgin Olive Oil to your pan in between meats*. Remove proteins from pan and place in a bowl and cover with foil to keep warm
2. In the same pan, drizzle a little more EVOO and reduce heat to medium/medium-low. Saute onions, peppers, and garlic until tender. Season with hot sauce as desired.
3. Add the tomatoes into the pan and allow the tomatoes to heat through.
4. Cook the rice according to package instructions, then add it to the pan.
5. Add the cooked protein back to the pan as well
6. Give it a good stir so that everything is evenly combined. Add more hot sauce and worcestershire to taste.
7. Use a GREEN container (or 1 cup) to scoop out each portion

Lasagna Roll Ups

If you're on the 21 day fix 2 of these rolls equals out 1 Red, 1 Purple, 1 Yellow, 1 Blue, 1 Green

Ingredients:
9 Cooked Lasagna Noodles
1.5 Cups Fresh Baby Spinach
2 Cups Ricotta Cheese
1/2 Parmesan Cheese
1 egg
1/2 Teaspoon minced garlic
1/2 teaspoon Italian seasoning
1/2 teaspoon pepper
1/2 teaspoon salt
1/2 pound Ground Turkey Cooked
Spaghetti Sauce
1 Cup Mozzarella Shredded

1. Preheat oven to 350F. Cook Lasagna Noodles according to package instructions. Put ground turkey on skillet and add salt and pepper to taste. Crumble and cook until all pink has cooked out. Set aside.
2. Mix Ricotta Cheese, spinach, parmesan cheese, egg, garlic, Italian seasoning, pepper, salt in bowl. Add in ground turkey. Set aside.
3. In a baking dish, place 1 cup of pasta sauce around the bottom of the dish. Spread evenly.
4. Lay a piece of wax paper on your counter, place lasagna noodles on paper and dab with paper towel to make sure all moisture is gone.
5. Spread cheese mixture evenly over each piece of lasagna. Begin rolling one strip of lasagna at one end and roll all the way up. Place in baking dish seam side down. Continue process with all lasagna pieces.
6. Top lasagna rolls with sauce and mozzarella cheese. Place aluminum foil over dish tightly and place in preheated oven. Bake for 40 minutes. Serve immediately.

Ground Turkey Bake

8 greens (1 lb frozen spinach, 1 lb bag frozen tri-colored peppers and 1 28 oz can diced tomatoes, partly drained) 
ground turkey (1 lb) 
4 reds low fat ricotta cheese 
8 yellows whole grain pasta 
4 blues mozzarella cheese  

  

Cook the ground turkey in a pan.  Then cook the frozen spinach, peppers and diced tomatoes in a larger pan. Mix ground tukery, vegetable mixture and remaining ingredients together into 9x13 and bake at 400 for 15 minutes.

Divide into 8 servings to make:  1R, 1G, 1Y, 1/2 B per serving

21 DAY FIX QUICK TURKEY TACO SKILLET

Turkey Taco Skillet

1. Spray pan with cooking spray and sauté 1 cup onion and 1 cup green pepper.

2. Add ground turkey. Use 4 reds (4 cups) to measure. Cook through.

3. Add a can of petite diced tomatoes with spicy jalapeños.

4. Use your yellow to measure out beans and frozen corn. This was about 2 full yellows, but made 4+ servings.

5. Sprinkle some chili powder, cumin and garlic powder to taste. I probably use a 1/2 tsp for each.

6. Cook until everything is hot and tomato juice has thickened slightly.

7. Eat alone, over rice, with cheese, avocado…whatever your little heart desires.

Makes 4 servings at 1.5 cups per serving

My 21 Day Fix measurements for 4 servings –  1 RED 1/2 GREEN 1/2 YELLOW 1/2 BLUE (I topped mine with cheese AND avocado, obviously).  If you eat over rice or any grains, you'll need to figure in those yellow containers.

3 DAY REFRESH RESULTS

I began my 3 Day Refresh after realizing how much of a toll my poor nutrition had taken on my weight and fitness results.

I weighed in on day one at 150.6 pounds.

Day one wasn't too terrible.  I didn't mix my fiber sweep well (COLD water, only about 5 ounces.  Shake and CHUG IMMEDIATELY).  Lunch was filling and I did okay until about 3:30.  I was starving.  Thankfully I had my Energize to drink before my workout.  It was just the boost I needed.  I was able to workout and the asparagus for dinner was so amazing 😍

Day Two:  I lost three pounds in ONE DAY.  With that confidence boost, day two was simple.  I nailed the fiber sweep.  Worked out like normal.  But went to bed with a headache.

Day Three:  Summer Birthday Day. This was haaarrrdddd... homemade cupcakes.  😍 but I was disciplined and ate my celery 

Results???   Almost 5 pounds lost!!  

My next round is July 5th... want to join me??

Roasted Asparagus with Almonds

This recipe is from the 3 Day Refresh and is amazing 😍😍

Makes one serving.

8 medium asparagus spears, ends trimmed
1 tsp. Olive oil
1 pinch sea salt
1 tsp slivered almonds

1.  Preheat oven to 400°Friday.
2.  Arrange asparagus in a single layer on a baking sheet.  Drizzle with oil and sprinkle with  sea salt.
3.  Bake for 20-25 minutes, or until tender-crisp.  Remove from oven.
4.  Sprinkle with almonds