I’ve teamed up with a group of Fitness Bloggers and we have some great prizes for you to win. Please take some time to visit some Facebook pages, make a few comments on their posts and if you’re feeling generous, like their page. Then stop on over on Instagram because there are entries for there also.
Over the past year I have really enjoyed making my own salad dressings, that way I’d know exactly what was in it. Today’s dressing is the Asian Citrus Vinaigrette.
- 1/4 cup 100% orange juice
- 1/4 cup rice vinegar
- 2 Tbsp reduced- sodium soy sauce (or liquid amino acids)
- 2 tsp raw honey
- 1/2 inch fresh ginger, peeled and finely grated
- 1/4 cup sesame oil
- Mix everything, except the oil in a bowl. Slowly add in the oil while whisking.
- Store any leftovers in the refrigerator. (I love using Mason Jars for this).
I’ve created my menu for the next week using the guidelines within the 21 Day Fix Program. My family will be eating what I eat also, so when I grocery shopped, I had to triple everything.
If you’re in the 2100-2300 calorie range, feel free to use my menu. If you’re lower than that, just adjust as necessary. Also, I don’t like eggs or seafood, so you won’t see any of that listed. Normally, in the morning, I’d use greek yogurt or cottage cheese instead of eggs – feel free to substitute.
(click image to enlarge or visit my dropbox file to download a copy for yourself)
Recipes for the week:
and my Shopping List. Make sure you check off any items you already have on hand at home.
Tomorrow is a new year and a new day. With that comes a slew of New Year’s Resolutions. How many of us will state a resolution without setting goals for achieving them. Make sure you have a specific goal and a road map for achieving it. For me, I’ll be continuing my path of healthy eating and this year I’ll be working to achieve a more active lifestyle. I started in December with the 21 Day Fix Program from Beachbody. I love that the program teaches you how to eat a balanced meal, in controlled portions and adds in 30 minutes of exercise each day.
What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.
What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.
How does 21 Day Fix work?
With the 21 Day Fix container system, you’ll learn how to create healthy portions simply and intuitively. It shows you how to eat whatever you want, in the right amounts, so you can reach your goals fast. No guesswork, and no calorie counting! The 21 Day Fix workouts are designed to burn a lot of calories in only 30 minutes. Any fitness level can do them. If you’re a beginner, follow the on-screen modifier. And if you’re an advanced exerciser looking
to shed those last few pounds, dial up the intensity and challenge yourself to push harder.
Each container represents a food “group” that you can eat on the program. For instance, the purple cup is for fruit and the red is for proteins. Depending on how much you currently weigh, you’ll be allotted a certain number of containers each day.
Track your container usage each day with this handy chart that is included in your booklet. I also have an assortment of trackers available for download in my Facebook group. As well as meal plans and grocery lists.
So….what’s included in the Beachbody 21 Day Fix Challenge Pack? Lots of goodies.
An Eating Plan: Forget about counting calories, points or ounces. Use these seven color-coded containers to serve yourself the correct portions of a well-balanced diet. Using the chart within your challenge pack, you’ll know exactly how many of each container you can enjoy each day.
A Work-Out Plan: Eight easy to follow work-outs that are only 30 minutes each. No matter what your current exercise level is, you’ll love how you feel while doing these. Autumn encourages you through each exercise and shows you low-impact techniques or ones to help challenge you more.
- Total Body Cardio Fix
- Upper Fix
- Lower Fix
- Cardio Fix
- Pilates Fix
- Yoga Fix
- Dirty 30
- 10 Minute Abs
and a Bonus PIYO if you order the challenge pack through me.
A 21 Day Fix Start Here Plan: A quick start guide to get you seeing results right away.
A 21 Day Fix Program Eating Plan: This is your step-by-step guide on how to use the program. It’ll explain the containers, how many to use each day and provide you with charts and much more.
A 3 Day Fix Booklet: Use this plan if you need to get in shape quickly for a special occasion: Wedding, Beach Day, etc. It’s also great to follow at the end of the 21 Day Fix for your “after” photos.
A 30 Day Supply of Shakeology – Your Healthiest Meal of the Day: Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.
A Shakeology Shaker Cup: To mix and enjoy your Shakeology in.
A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.
and A Coach (me!) to help you along your journey. To help motivate you, answer your questions, help with meal planning, recipes and more.
For the Month of January, this Challenge Pack is only $140 (normally $160, which was a big savings at that price)!
‘The Michael Jordan of Lung Surgery’ Lists
Principles that Reliably Yield Success
As we enter the year’s final quarter, Dr. Robert J. Cerfolio, a world-renowned cardiothoracic surgeon, says it’s never too early to think about self-improvement for the New Year … and this year.
“Habitual procrastination can really hurt you in the long run because waiting to take care of something that’s obviously important to you – health, money, family matters – weighs on your subconscious,” says Dr. Cerfolio, known as “the Michael Jordan of lung surgery.”
Understanding one’s personal “line of gratification” is the foundation for sticking to self-improvement goals, he says.
“There are many kinds of lines of gratification,” he says. “For some, they’re the number of zeroes in their bank statement; for others, the curves of their muscles after they leave the gym. It’s good and healthy to look back on your hard work and admire what you have accomplished before moving on to the next task.”
Dr. Cerfolio, author of “Super Performing at Work and at Home: The Athleticism of Surgery and Life,” shares tips on how to make those lines of gratification more impressive.
• Be an early riser. The main reason operating rooms hum into action at 7 a.m. is tied to human physiology; the bodies of patients are better able to handle the stress of surgery at that time.
“People are generally better off getting work done early in the day when we’re better prepared for stress and performance,” he says. “And getting a job done early frees you up later in the day.”
• Love what you do. Why wouldn’t you want to take ownership, responsibility and pride in what you do for a living? When you treat a job as only a means to a paycheck, you are missing the point. If your job isn’t the one you’d really love to have, don’t make it worse with a negative attitude. Instead, make it your own. Make it a point of personal integrity and principle to challenge yourself to achieve something every day. After all, 40 hours a week is a long time to stay anywhere.
• Ask yourself: Did I really try my best? “I tried my best” is a common refrain from those who haven’t reached their goals. An honest response you can ask yourself is, “Am I sure?” This question is not about being overly critical. It’s simply about realizing that, if you had practiced or studied an extra 10 minutes each day, you would’ve been that much closer to your goals.
• Set specific, measurable goals. Results define goals. Every individual should have clear goals that are objective and measurable. Goals such as “to be happy,” “to do well at work” or “to get along” are too nebulous. To be successful, you have to be able to define your goals by measurable results.
• Find the high ground. In anything you do, aspire to live up to the noblest, highest aspect of your job. Certain jobs – such as police work, firefighting, teaching or working in health care – are service oriented, so it’s easier to feel good about your contributions. Look for the contributions you’re making in your job and take pride in what you’re doing to make the world a little better.
• Be the go-to guy or girl. This takes time, practice and the confidence necessary to want the ball in a critical situation. Being the go-to guy or girl means being willing to take responsibility and risk failing. A go-to person is also willing to speak up about problems or changes necessary in a business or organization, and suggest solutions.
About Robert J. Cerfolio, MD, MBA
Robert J. Cerfolio, MD, MBA, is the James H. Estes Family Endowed Chair of Lung Cancer Research and Full Professor Chief of Thoracic Surgery at the University of Alabama in Birmingham. He received his medical degree from the University of Rochester School of Medicine, surgical training at the Mayo Clinic and at Cornell-Sloan Kettering hospital, and has been in practice for more than 26 years. The author of “Super Performing at Work and at Home,” Cerfolio, who was a First Team Academic All-American baseball player in college, is a world-renowned chest surgeon and recognized as one of the busiest and best thoracic surgeons in the world.
Disclaimer: I was provided two bottles of Outer Spice seasonings for this review but all opinions are my own.
Since starting the Omni Drops Program (which is a life program), I have been very cautious of what is in my spices. I love, I mean really love, using spices and herbs in my cooking. Recently I was approached by a company called Outer Spice about trying their two spice blends. One is Salt-Free and the other uses Himalayan Sea Salt. What’s more important is what they both don’t contain and that is sugar. If you look at some of your favorite spice blends, you’ll see that sugar or brown sugar is a major component. I hate hidden sugars, especially when I am using the spices to spice up a healthy dish, like my pocket radishes. I loved the spice blend of the Outer Spice Spicy – it contains garlic, black pepper, onion, allspice, scallions, dill, nutmeg, thyme, lemon thyme, cilantro, basil, peppers, cinnamon, red pepper, caraway and cayenne pepper.
We’ve used this on our vegetables and meat on the grill, and when roasting the vegetables in the oven.
You can order the Spices at http://www.outerspiceit.com
Our weather here in Vermont has been amazing for the past month. Gorgeous, 80 degree days with very little humidity (knocking on wood). It’s time to put our grill to full use and not dirty any pots or pans in the house. Thankfully our garden has been producing a ton of radishes and I knew I had to figure out a way to be able to utilize them on the BBQ Grill. Before our low-carb days, we used to make pocket potatoes all the time. I figured I’d give it a shot with some fresh radishes and see how they would turn out. Ahhhhmazzzing! Seriously, I love the versatility of radishes and how you can use them in so many recipes to replace other ingredients. When you cook them, they change their flavor so much. If you haven’t tried them yet, I highly recommend giving this recipe a try.
Since radishes are usually very small, utilizing aluminum foil help keep them from falling through the cracks of the grill.
Wash your radishes, trim the roots and greens and then slice them. Layer them onto a piece of aluminum foil. Sprinkle with whatever seasoning you’d like. I used garlic powder, seasoned sea salt and pepper.
Then take the ends of the foil and wrap up your radishes, sealing the ends so the steam doesn’t escape the packets.
We enjoyed some BBQ Chicken along side the radishes. I used the same blend of spices to rub on the chicken. They cook for the same amount of time, flipping the chicken after 7-8 minutes.
With Fourth of July just around the corner, check out these amazing recipes from my Foodelicious Friends.
Join us for the #Foodelicious July 4th Recipe Roundup!
- Frangelico Berry Trifle by Little Family Adventure
- Special Edition 4th of July Ideas by It’s All About Life
- Red, White, and Blue – A Zabaglione Love Story by From Scratch
- Grilled Sweet Corn on the Cob by I Love My Disorganized Life
- BBQ Chicken, Pocket Radishes and Fourth of July Roundup by My Eating Clean Journey
- Grilled Beets Recipe by Joy Makin’ Mamas
- Lentil Soup by Pary Moppins
- Margaritas with a 4th of July Round Up by Mooshu Jenne
How to Balance Motherhood with Physical Fitness
Today’s moms have more on their plates than ever. From work outside of the home to keeping track of appointments, taking the children to checkups, keeping track of the budget, running errands, doing maintenance around the house and yard, and trying to find the time to spend with their partners, there isn’t much time left for physical fitness.
Keeping up with workouts not only helps moms stay healthy, but it also sets a great example for the kids. Finding balance between motherhood and physical fitness doesn’t have to be as hard as it seems.
Baby Wearing and Play
Most newborn babies want to be held or carried during their sleeping and waking hours. Moms can use a sling, wrap or another soft carrier to wear the baby. Strap on the baby and do squats, vacuum the floor, do the grocery shopping or head outdoors for a walk. The motion may help lull a fussy baby to sleep. Moms also burn a few more calories and build muscle by carrying the baby.
Make Physical Fitness a Family Endeavor
Physical fitness doesn’t have to mean one-on-one time with a trainer. The whole family can get together and do activities that burn energy while building close relationships. Moms can take the kids outside and play catch, throw a flying disk, show the kids how to shoot hoops, jump rope or roller skate.
Intensify the Exercise
Even moms who only have a few extra minutes in their days can add physical activity. Those ten minutes between turning the water on to boil for spaghetti and when the noodles are ready can be spent doing high intensity interval training. Research has found that short bursts of high intensity exercise may be just as effective as longer but less intense workouts.
Find a Gym with Perks
All moms need a break from the kids even if it’s just for a 30-minute yoga class. Lululemon founder and yogi Chip Wilson makes clothes tailored for the busy mom who doesn’t have time to change between a workout and mommy duty. If you’re constantly on the run, look for a gym that offers free childcare during classes and training sessions. The kids get to play, burn energy, and have fun while you make time for your personal fitness.
Every Step Counts
Running up and down the steps to do laundry, hunting for bargains in the supermarket and chasing toddlers around all count as exercise. Just because there’s no sweat doesn’t mean it’s not adding to fitness. Moms can walk to the bus stop, use a push mower to cut the grass and hit the stairs in lieu of the elevator at work.
Fitness benefits moms emotionally and physically. Any mom can use this time to bond with her kids and show them the benefits of lifelong health.
This has been a guest post.
Asparagus is awesome. If you haven’t had a chance to try it yet, please do. This recipe is super easy, cooks/bakes in only 30 minutes and gives you that “comfort food” feel.
- 4oz cubed chicken
- Asparagus chopped
- ½ cup chicken broth or water
- 1 Melba toast or Wasa cracker crushed (optional)
- 1 clove garlic crushed and minced
- 2 tablespoons onion chopped
- Dash of paprika
- Salt and pepper to taste
- Place chicken, asparagus, liquids, and spices and pour into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed Melba toast crumbs and sprinkle with paprika.
- Omni Drops Phase 2 Recipe. If you're making it for the whole family, just double, triple or quadruple the recipe.
I originally posted the Spicy Orange Chicken recipe on April 24th and last night we enjoyed it again for supper. This time I included asparagus with it and added in a chopped jalapeno (may not be on your particular protocol for the Omni Drops).
This morning I’m on R3P2D10 (My 3rd round, phase 2, on day 10) and I’m down 11.2 pounds. Last night I had a little slip up. What is it about going for a ride on a beautiful summer evening that makes you crave a soft serve ice cream? I broke down last night and enjoyed one. It was so good. Ice cream is my biggest weakness and it’s what I crave all the time. I haven’t found a good substitute but would love some suggestions. Right now the only way to not give in is to just not go for our evening ride to enjoy the sunset on the lake.