Clean Eating Oatmeal Recipe

Clean eating oatmeal recipe
1/2 cup steel cut quick oats
1-1/2 cups hot water
3 tsp honey
1/4 tsp cinnamon, a small handful of diced walnuts or shredded almonds, a few dried bing cherries and about 1/3 cup torn up bits of dried apple slices.

Microwave for 3 minutes on high, stir, then another 3 minutes at 50% power. Stir and let it sit before eating – the dried fruit reconstitutes and tastes awesome.

What is the 21 Day Fix?

What is the 21 Day Fix?

fitness support, accountability, fitness motivation, fitness tips, weight watchers fail

For years and years I have struggled with my weight.  I have tried everything, and up and down went my weight.  I was never really given the tools to succeed in life with my nutrition.  Sure I could follow points but what happens when I want to indulge and cannot figure how many points I have left, what equals what.  Until last year when the 21 Day Fix was released by Beachbody.  I personally have been following this system for over a year with whatever workout program I commit to.

The 21 Day fix is a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!

 

SIMPLE EATING

Your 21-day portion-control system

Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!

21 Day Fix Containers, fitness tools, measuring cups, healthy containers

 

  • Green—Veggies
  • Purple—Fruit
  • Red—Protein
  • Yellow—Carbs
  • Blue—Healthy Fats
  • 2 Orange—Seeds & Dressings
  • Shakeology® Shaker Cup—Drinks

PLUS AN EASY PLAN TO HELP YOU SUCCEED

21 DAY FIX START HERE GUIDE

21 Day Fix Start Here

Start seeing results immediately! This quickstart guide and workout calendar shows you just how simple it is to achieve your weight-loss goals.

AND 4 FREE BONUS GIFTS

21 Day Fix Eating Plan

This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.

3 Day Quick Fix

Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing “after” pictures.

21 day fix dvd

Dirty 30 workout — only available if ordered through a Team Beachbody Coach (for FREE – $20 value)

4 rounds of fat-burning exercises help carve out a leaner, stronger physique.

Coach and Accountability Support

 

Here are some Recipes that I have used on the Plan to give you an example of what you can expect to eat.

Sample 21 Day Fix Meal Plan 

21 Day Fix Meal Prep, meal prep, container meal prep, 21 day fix

Paleo Stuffed Bell Peppers

21 Day Fix Recipes

Check out what my Challengers are experiencing!

21 Day Fix Challenge Group, Challenge Group, fitness motivation, fitness tips, weight loss help, weight loss tips

I hate Cooking, I hate Fast Food – What are my options?

I came across this question the other day and figured I would spend some time addressing it because hear it a lot “I hate cooking, but I also hate fast food. Is there a natural option that’s extremely quick to prepare that will give me all of the nutrients and energy I need every day, especially when working out?”

ground beef meal

This question my friends IS MY LIFE!!! So I am going to share a few go-to’s that I eat during my day.

 

Breakfast Ideas

1.  Steel Cut Oatmeal – Super hearty and Super Healthy to grab and make on the go.  In fact Starbucks has a great option

2.  Hard Boiled Eggs – I like to prep them on the weekend and have a dozen ready for the week for me to just grab and go.  My kids also love them so sometimes I need to make less.

Snack Ideas

1.  Almonds – I like to take a Bulk Bag of Almonds from Costco and then separate them into snack bags (12/bag)

2.  Apples and Almond Butter – Apples stay fresh for quite a while and are sturdy so I like to have them in my house.  I also never eat Fruit without eating it with some sort of protein or healthy fat.  It slows down the absorption and therefore keeps you fuller longer.

3.  Starbucks – Protein Platter or Chicken Hummus Plate are my go-to’s

Lunch Ideas

1. Turkey Slices (Applegate Farms) – I do the same with Turkey Slices and put them in small Ziploc Bags so I can quickly grab them on the run.   Add a Gluten free Tortilla and some Mustard and you are good to go!

2. Shakeology – I get all my greens for the day even when I don’t have time to eat my Greens.  Find out more about Shakeology Here

Dinner Ideas

1.  I always have Grassfed Beef, Ground Turkey, or Chicken and throw a bunch of spices on/in it.  Pair it up with some Steamed Veggies and you are good to go.

I am a creature of habit and some may say my food is boring but it gets me through the week and on the weekend I am able to splurge and taste test all those fun things that we would love to indulge in everyday but can’t.  It is all about balance for me but you can absolutely get by without being a gourmet cook.

If you would like to learn how to cook CLEAN.  I encourage you to sign up for one of my private Challenge Groups where I provide a Meal Plan, Shopping List and one on one help throughout the challenge.  I have learned over the years how to be successful and keep off the weight even in my 40’s so you will benefit from my mistakes.  Click Here to Find out more about my Challenges.  

How does Paleo differ from the Slow Carb Diet?

I wrote about how I was testing out The Slow Carb Diet a couple years ago when I discovered what it was by the famous author and entrepreneur Tim Ferris.

paleo dietvsslow carb

If you have never heard of the Slow Carb Diet here are the basic guidelines

Slow Carb Diet

1 – Eat Lean Meats, Beans and Veggies.  Don’t eat Fruit, white foods (breads, pastas, potatoes), or sugar.

2 – Give yourself a Cheat Day Each Week where you are allowed any of the forbidden foods.

You can read more about it in the Book 4-hour Diet by Tim Ferris

Why is this Diet Healthy?

You are rapidly burning fat as you are avoiding foods that promote fat storage.  It does use a bit of wild Hack-techniques like eating immediately upon waking and binging on a “cheat” food once a weak to give your Metabolism a little SPARK of confusion.

Other Guidelines

Eat the listed approved foods, eat the same few meals over and over again, especially for breakfast and Lunch.  Most of us actually already do this.  Don’t drink your calories.  (1-2 glasses of red wine is ok — hee hee like this one).  Start your day with protein — 30 grams immediately upon waking.  Don’t eat fruit (Tomatoes and avocado in moderation).  You should be getting at least 20 grams of protein with each meal.

HERE is an Example of Approved Foods

Paleo Guidelines 

1 — A Paleo diet should be high in fat, moderate in animal protein, low to moderate in carbohydrates.

2 — Eat a generous amount of saturated fats like coconut oil, or clarified butter.

3 — Eat a good amount of animal protein.

4 — Eat a generous amount of vegetables.

5 — Eat a low to moderate amount of Nuts and Fruits.

6 — Cut out cereal, grains and legumes.

7 — Eliminate Sugar.

Paleo dieting has been the latest trend in food.  I will admit this is how I typically eat when I am dialed in my nutrition.  I accompany my Paleo eating with the 21 Day fix portion control system.  I do this because I could eat avocado all day, lol.  No really what I say is moderate and what you say is moderate can be completely different.  When we have the portion control system, there is ZERO guessing and I have been incredibly successful in weight loss and keeping my weight off this way.

So do I think one way is better than the other.  Absolutely not!  Do I think Sugar is bad and you should avoid it, YES!  Both programs avoid sugar which is KEY.  I actually encourage you to try both and see what works for your body.  I like to talk about our body’s having Bio-Individuality.  Everyone is different and what works for me may very well not work for you.  But you will never know unless you commit to something for at least 3 weeks and pay attention to how your body reacts.

I would be happy to help walk you through any of these programs in my coaching program and challenge groups.  Please email me at coachannagray@gmail.com with your concerns.

Comment below if you have tried either of these and let me know what your experience has been.

Sample 21 Day Fix Meal Plan and Shopping List

This was taken from Amanda Meixner (https://instagram.com/meowmeix/)  One of Beachbody’s Social Media Managers who is also doing the 21 Day Fix.

For three weeks she’s following the portion plan for 21 Day Fix EXTREME. In order to maintain her weight, she falls in the 1,800–2,099 calorie bracket. Of course, it’s not necessary to prepare this much food at once, but Amanda does it to save herself time later in the week. Plan your meals on Sunday? Save this for the weekend!

 

MealPrepMondays_qdl0ae

Breakfast: Shakeology with a banana, flax seeds, and 3 tsp. almond butter (1 red, 2 purple, 1 orange, 3 tsp.)

Snack: Two egg muffins (every 3 is equal to about 1 egg, 4 egg whites, with spinach, & red bell peppers) & oatmeal (not shown) (1 red, 1 green, & 1 yellow)

Lunch (Mon/Wed/Fri): Chicken, sweet potato, and broccoli (1 red, 2  yellow, & 1 green)

Lunch (Tue/Thur) – seen above: Tempeh, sweet potato, and broccoli (1 red, 2  yellow, & 1 green)

Snack: Trout with 1 tsp. olive oil, asparagus, and a small apple (1 red, 1 green, 1 purple, & 1 tsp.)

Dinner (Mon/Wed/Fri): Cooked shrimp,  bell peppers, & mushrooms sautéed in 1 tsp olive oil, edamame, and ¼ an avocado (1 red, 2 greens, 1 yellow, 1 blue, & 1 tsp.)

Dinner (Tue/Thur) – seen above: Ground turkey, kidney beans, bell peppers, & mushrooms sautéed in 1 tsp olive oil, and ¼ an avocado (not shown) (1 red, 2 greens, 1 yellow, 1 blue, & 1 tsp.)

Grocery List

• 1 pound shrimp
• 1 pound chicken
• .75 pounds turkey
• 1 container tempeh
• 1.75–2 pounds trout
• 5 large sweet potatoes
• 1.5 cups edamame
• 5 bananas
• 5 apples
• 5 cups broccoli
• 50 large asparagus spears
• 4 cups mushrooms
• 5 red bell peppers
• 4 yellow bell peppers
• 2 avocados
• 1 10-oz bag spinach
• 5 packets Shakeology
• 1 can kidney beans
• Olive oil
• Flax seeds
• Almond butter

Meal-Prep-Monday-Week6

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Easy Smokey Southwestern Seasoning

Go check your pantry.. Go.. Now… What do you have in there?  A bunch of half full spice containers that need a home.  Why not put some spice blends together and have them ready to use ON THE FLY like I eat.  For me dinner is usually “get a protein out of the fridge” throw some spice on it and then let it hit the skillet, grill or oven.  You will find that I am SOOO SUPER simple!

 

southwest seasoning

 

So here is a time saving Spice Blend Recipe and BUDGET friendly (because you already have the spices ;)) Photo Feb 07, 2 13 02 PM

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