Berry Minute Muffin

Berry Minute Muffin
Fix Portion Per 1 Yellow, 1/2 Red and 1/2 Purple

Ingredients

• 1/2 yellow container raw quick oats
• 1 egg
• 1 tsp vanilla extract
• 1 tsp stevia, honey or maple syrup
• 1/4 purple container of frozen berries, I like thawing out frozen berries and using the berry liquid as well
• 1/4 purple container fresh berries

Directions

1. Mix up all the ingredients, except the fresh berries, in a mug, if you haven’t used the thawed liquid from the berries you can add a Tbsp of soy milk or almond milk to add moisture.
2. Place the mug in the microwave and set it for 1 minute on high.  Keep a close eye on it, it’s possible it could overflow.  If the muffin top still doesn’t look firm add another 30 seconds.  I’ve needed to add the extra time, but I also use bigger mugs so there’s less chance of it overflowing.
3. Once ready, flip mug upside down on a plate and add the fresh berries to the plate, you can always add more, just make sure you count them in your fix portions.

It might not be the prettiest, but it tastes really good.  My youngest loves this breakfast, she asks for it on her own and mixes it herself!  Best part is you can add as much fruit as you want as long as you count it for your purple!!

Banana Pancakes

Banana Pancakes
Fix Portion for Entire Recipe: 1 Red, 2 Purple and 1 Yellow

Ingredients

• 1/2 yellow container of raw quick oats
• 2 eggs
• 1 banana
• 1 tsp vanilla

Directions

1. If you have a grinder (not one covered in coffee grounds) grind the oats to a powder.
2. Crack eggs and put in a small blender if you have one.  You can use a larger one, but I’m not sure how well it would mix.  Add banana, vanilla and ground oats.  If you were unable to grind the oats just add them now anyways, it will just be a different consistency.
3. Blend until smooth.
4. Portion out the batter however you want in an already warmed pan over medium heat.  When you start to see bubbles flip and cook the other side.  Length of time will vary depending on the size you choose to make. It won’t take long though, keep a close eye.

My whole family gives this one a thumbs up.  I didn’t need to add anything else to them, but you could always use a little honey or pure maple syrup if you wanted.  I made mostly small ones because that’s how I prefer them.

23 Tips To Drink More Water

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember.  However, the Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 ml) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
• Intense exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Now the question is what steps can I take to drink more water?

• Don’t allow yourself any diet drinks until you drink two to four glasses of water.  You’ll find that after a while you wont crave them as much anymore.
• Have a big glass of water at all transitional points during the day; when you first wake up, just before leaving the house, when you sit down to work…
• Make it convenient – keep a large insulated water bottle on your desk and reach for it all day.
• Down a full glass several times a day.  Go to your kitchen and fill a glass right now and drink it down.  No sipping over time, just drink it down right after you fill it.

• Track it.  Make a chart and tick it off each time you drink a glass.  Do a chart for 21 days and you will have made drinking water part of your routine.
• Have one glass every hour that you’re at work/school.  That way, when you are done work/school your quota is met.
• Freeze peeled lemons, limes or oranges or any other already frozen fruits and use them as ice cubes.  As they thaw they’ll flavor the water, it’s refreshing and you can eat the fruit as well, so it’s an added bonus to get more fruits in.
• After each trip to the washroom, guzzle an eight ounce glass of water to replenish your system.
• Set a goal to drink X amount of water each day, then write it down along with your reasons why.  remembering your motivation will help keep you going when you no longer feel as enthusiastic.
• Every time you walk past a drinking fountain have a sip or two.
• Fizz it up!!  Get a home seltzer machine like a soda stream and make your own fizzy water!  Add a dash of lemon or lime for some added flavor!
• Fill up a large glass with ice cubes or crushed ice and munch on them throughout the day.
• Make a bet with a co-worker to see who can drink more during the course of the day.

• When drinking juice fill half the glass with water or ice and make sure that you drink the whole thing!
• Bring a two liter bottle of water to work and try to drink it all before you leave work.  Make it like a game, if you haven’t drank the whole thing by the time you need to leave drink it on the way home.  Though I wouldn’t recommend trying to drink straight from the bottle while driving!
• Fill a large cup with ice and keep refilling with water.  Make sure you drink it with a straw, you’ll drink more because you’ll take bigger gulps.
• Here’s a tip if you’re trying to lose weight.  Double the grams of fat with the ounces of water you drink with the item.  This will work in two ways, you’ll drink a LOT and hopefully make smarter choices with what you eat.  (5 g of fat = 10 oz water)
• Drink two full glasses of water with each meal.  One before and one after.  Also, drink a glass before you eat a snack and you wont eat as much.
• Put reminders on your phone or calendar to drink at regular intervals.  Surprisingly this works really well, sometimes we just plain forget to drink.  I use my fitbit for my reminders.
• Carry a small refillable water bottle at all times.  Drink it in your downtime; waiting in line, sitting in traffic…
• Not all your water has to be cold, drink some of it hot.  If you like tea this is a great way to get water in, just make sure it’s decaf because caffeine is actually a diuretic.
• Always keep a bottle of water around at home.  If it’s possible to be within arms reach that’s the best.  Drink it while watching tv, doing laundry, making dinner…
• Add drinking water to your daily skin cleansing routine.  Drink, cleanse, moisturize, then drink again.

Do whatever you can do to trick yourself into drinking more water until it becomes routine!!

Day 21

I have to admit, I was SO shocked when I stepped on the scale this morning.  I’m down 9 pounds!!!  That’s crazy!  I’m now 127.5 pounds, smaller than I was when I got pregnant with my first way back in 2008.  I knew my clothes were fitting better, but I’m still shocked at my results.  Over all I lost 8.75 inches from the measurements that they suggest you take at the beginning and the end.  Again, that’s crazy talk.  All this in just 21 days!  It’s not unhealthy either, even though that’s averaged at 3 pounds a week, it was just done with portion control and consistent daily exercise, nothing crazy.  Don’t get me wrong, it was hard work, but definitely attainable for anyone willing to put the time and effort in.

My day to today was really busy.  I was in a great mood after that start to the day, which was wonderful.  I got my husband to take my after pictures, but I didn’t have time to get them up before leaving for work, so now it’ll have to wait until tomorrow before I can put them on here.  The girls had their last dance classes and Havana had her last gymnastics class.  Freedom!!  Right after gymnastics we went to a birthday party for a friend of the girls.  They had SO much fun!  I treated myself a bit there, but didn’t go overboard.  I did have a cupcake, and it was really good.  I also ate a bit of the food, but I made sure that my breakfast and supper took that into account.  So overall while I didn’t count my colored containers today, I’ll get back on that tomorrow.  The last few pages of the 21 Day Fix book give you the calculations for what the number of containers should be as a maintenance thing, so you don’t just fall back into bad habits.

I feel great, energized and I can’t believe how much could change in just 3 weeks.  I don’t see much difference in my before and after pictures, but I know my numbers and the way my clothes fit.  Not to mention if I flex I feel muscles, even ab muscles even if they are still hidden under years of eating poorly.

Day 20

Day 3 of the 3 Day Quick Fix.  Quite honestly I’m amazed that I’m not hungry.  I know it’s a LOT of food but I’m having to remind myself that I need to eat instead of feeling hungry at any time.  I’m not sure if it’s the coconut oil (supposed to work as an appetite suppressant) or the fact that I’m eating a lot of protein and veggies and just full.  Either way it’s quite shocking!!  Unfortunately I’m also getting a sore throat, which I suppose isn’t that big of a surprise considering both my girls have been coughing like crazy over the last few days.  Sure isn’t fun though.  As my day progressed I went from having lots of energy and being super happy to just tired and cranky.  I did go downstairs and work out though, I was going to start with just the 10 min ab fix and see how I felt afterwards and I felt great while doing it.  So I also did my Dirty 30.  Not too bad considering how I feel.

Tomorrow is going to be more difficult though.  It’ll be the last day of this round of my 21 Day Fix and I’m going to be really tired.  I work tonight and then the girls have dance and gymnastics in the morning followed by a birthday party in the afternoon.  Busy day, but I’ve got my food ready to go for the morning already, so I’m feeling pretty confident.  I am going to take my after pictures tomorrow morning and do my measurements as well.  I’m feeling really happy with my results.  Of course I’d like to be at my ultimate goal, but I’m realistic, this was only 21 days, that wouldn’t be healthy to lose that much weight in that short period of time.  I’m not complaining that I’m close to my goal, but I also know the closer you are the harder it seems to be to get rid of that last stubborn 5-10 pounds.  The only option, keep pushing and take it one day at a time.

Day 19

Day 2 of the 3 Day Quick Fix.  Today started out pretty much like yesterday, except all I had to do was reheat the oatmeal instead of make more.  I still had to cook the eggs, but that’s okay.  Last night was a later night for H and I because we went to the Ballet, so this morning everything was a bit off.  I wound up eating my oatmeal in the car a bit at a time whenever I stopped.  I had to drive H to school because I let her sleep in by an hour.  That hour bus ride in the morning isn’t fun when you’ve been up REALLY late the night before.  Anyways, I was also running a bit off timing wise and it’s a LOT of food to eat, so this was my best way to accomplish that.

I did wind up changing the meal plan a bit because there’s no way I could stomach the fish, so I cooked another pork roast in the crock pot.  This one was supposed to be a chili lime pork, but it tasted neither like chili or lime.  I guess I didn’t use enough of either in the crock pot.  Still tastes good, just need to add more flavour next time.

After I dropped off the girls, I went to the gym to change things up.  I haven’t been to a step class since I started the physio, the last time I went I couldn’t move my shoulder for two days without pain.  So now that I’ve been strengthening up my shoulder I wanted to see how it would go.  I’d say it went well, but we’ll see tomorrow.  So instead of doing the Cardio Fix today, I’ll add that tomorrow and I did the Yoga Fix instead.  I really enjoy how I feel after yoga.  It’s like it resets everything.  Which is good today, I’ve felt a bit off today, both the girls have colds and I think I’m coming down with one too.  No fun.  I really need to be healthy because I don’t want any of us sick on Monday, it’s the girls dance recital and it will be a late night.  I want us all to have fun.  Oh well, even though I’m not feeling all that motivated right now I’ll keep pushing through and get my workouts done!!  Day 19 is OVER!!!

Day 18

Day 1 of the 3 Day Quick Fix.  Well, it started out great!  I started getting prepared for it yesterday, so I figured I’d just be off and running today.  Well, that’s kind of how it turned out.  Breakfast, or Meal 1, was easy (as pictured).  In fact, I made oatmeal for the girls for breakfast today too, though I made them flavored oatmeal.  The eggs were just too much though.  A serving of egg whites is supposed to be 8.  These small cartons have 7 in them, and I’ve got to tell you, that was way too much.  I added a Ms Dash Garlic and Herb mix and it tasted really good, but there’s no way I could finish it.  A yellow container of oatmeal AND 8 egg whites?  I don’t think so.  The coconut oil was different too.  This could be added to either the oatmeal or eggs, though it’s supposed to be used as a drink in this case.  I’ll be honest I was a bit apprehensive of drinking coconut oil.  But it’s just three days.  I’ve done lots of research on coconut oil and I know of the science behind it, it’s just kind of hard to wrap my head around it though.  Tastes different, I drank it in between bites of my oatmeal so it worked as flavour for that.

Meal 2 was good too.  Instead of grilled chicken I ate a serving of the balsamic chicken I made in the crock-pot yesterday .  Not bad, not the best I’ve ever had either.  I would have liked some basil and mozza to go with it, but I don’t have any fresh basil and no blue container is allowed today.  I do have to remember to get to a store and buy some new herb plants, mine did not survive the winter.  Oh well, should be able to get them soon.  I really enjoyed the yams though, it’s not something I ever think to make.  I did when CJ was little because I made her baby food, but not since then.  Chris like them as fries, and I don’t mind them that way as long as there’s dip to go along with them.  But steamed like I did today was really good.

Meal 3 is where my day fell apart.  I tried, so hard.  I cooked the fish and when I went to plate it I just couldn’t do it.  Even with the lemon and herbs I still kept gagging just smelling it.  I couldn’t make myself eat it.  I gave some to CJ and she said it was good, so I guess either she’ll have it or Chris will have it.  The two servings of fish are just NOT going to happen for me.  Not to mention, eating every two hours is hard.  The little containers look small when you first get them, but there’s a lot of food hiding in there.  3/4 cup of chicken, fish or ground turkey is a lot especially every two hours.  Then add-on a cup of steamed veggies with it and I couldn’t do it.  So here comes the other bump in the road for today, when the fish didn’t work I was really happy that I had my second type of chicken in the fridge, the lemon pepper chicken that I barbequed…  However, it seems to have disappeared from my fridge.  I’m pretty sure that Chris thought it sounded good for his lunch today too.  Oh well.  At least I had lots of balsamic chicken, but that many times in a day is not the most interesting thing in the world.  For tomorrow I’m going to sub the fish meals for pork.  I’ve taken a roast out of the freezer and I’ll stick it in the crock-pot in the morning and go from there.

There’s no shakeology for these three days, which is kind of a shock considering how good and filling these are, but oh well.  Considering this is the plan that Autumn uses to prep for her bikini competitions and photo shoots and I don’t mind trusting it for a few days.  After all, I’ve got some after pictures to be taken in just a few days!!!  I definitely understand why it says that you can only do this plan for 3 days max during the entire 21 days, I also understand why you’d do it last.  To do it at the beginning when you’re just trying to get used to eating better wouldn’t work out too well.  It would be too hard to be so strict and near impossible to follow.  But now, after seeing the results over the last 2.5 weeks I’m up for it no problem!!

I did the Pilates Fix today.  I gotta say, CJ certainly thought it was funny to lay on my back when I was doing the forearm plank hold.  Also, she thought I made a nice table for her toys even during the plank where body parts were still moving.  She didn’t think my leg needed to get so close to her, but I was kind of in the middle of something.  Try explaining that to a four year old, they really don’t care.  I was going to also do the Cardio Fix, I even started the warm up, but then CJ decided she wanted to go outside.  It’s way too nice of a day to spend it all inside today, so outside we went.

Day 17

Today I decided to try out some new recipes.  I made balsamic chicken in the crock pot for supper, I’ll let you know how that goes.  I also tried playing around with flavours that I like with chocolate.  I love mint and chocolate, so I decided to try my shake today with those flavours.  I gotta say, it certainly felt like I was having a treat, not a protein.  I wish I had tried out more shakeology recipes earlier, but that’s ok, I actually like the chocolate one once you get over the fact that it doesn’t taste like a protein shake, it tastes like dark chocolate with veggie greens.  I’m still going to try a different flavour next though.  Tropical Strawberry Vegan!  Think of all the fruity possibilities!!  Okay, so I did make the chicken, but it wasn’t ready in time for supper and CJ wanted tacos, so I’ll have it tomorrow.  Tomorrow starts my 3 day quick fix, so that works well since I get two servings of chicken each day for the next three and I still have some from last night that I bar-b-qued.

Meal 1

greek yogurt (1 red)

Meal 2

pasta (1 yellow)
veggies (1 green)
EVOO (1 tsp)

Meal 3

Mint Chocolate Shake (1 purple+ 1 red)

Meal 4

ground beef (1 red)
veggies (1 green)
tortilla (1 yellow)
cheese (1 blue)

Meal 5

sunflower seeds (1 orange)
greek yogurt (1 red)
strawberries (1 purple)

Today I was surprised at how much I could feel my triceps.  I know I upped the weight yesterday, but I still wasn’t expecting it.  It’s a good feeling though, I didn’t go overboard or anything like that.  I did the Lower Body Fix today, and what a great workout that is.  I didn’t double it up, I was still tired from my last night shift.  But I have tomorrow off, so I’ll make sure I double up and do the quick fix meal plan.  Gotta be honest, I can’t believe it’s the end of day 17 already.  I’ve ordered my next kit, so I’m just waiting for it to get here!!  I can’t wait to see what I can accomplish when I put my mind to that one the way I have this one.

Mint Chocolate Shake

Mint Chocolate Shake
Fix Portion: counts as 1 red and 1 purple

• 1 scoop chocolate Shakeology
• 1 1/2 cups water
• 1/2 banana, frozen if possible
• 1/4 tsp peppermint extract
• 1/2 tsp vanilla extract
• ice

Mix well in blender.  Add ice to get the texture you prefer, you will need more ice if your banana was not frozen.  Enjoy!!

Day 16

I’m feeling strong today.  For some reason I fit into my clothes better today than I did even yesterday.  Guess that’s what happens when you eat as little as you did the day before, but remember that only happened because I spent most of the day sleeping.  That’s not what a healthy day should resemble, there’s no way you’d have the energy to get up and walk around, much less exercise.  That being said, I worked last night again and today I’m doing much better for meals.  It’s easier when I have something before I go to sleep, but it just can’t be something too big or else I can’t sleep well.

Meal 1

protein shake (1 red)

Meal 2

shakeology (1 red)

Meal 3

banana (2 purple)
coffee with skim milk (1 yellow replacement)

Meal 4

eggs (1 red)
veggies (1 green)
cheese (1 blue)
tortilla (1 yellow)

Meal 5

olives (1 orange)
chicken (1 red)
veggies (2 green)

Today was the Upper Fix and I also did the 10 min Ab Fix.  I had intended on following the plan and doing the Cardio Fix, but I just didn’t have a full 30 mins to get a workout in, so I was happy to have the 10 min option.  I feel great, strong I still can’t believe this has only been 16 days so far.  I can’t wait to help others through the same, I’d love to share this feeling with anyone that’s willing to work for it.  My husband was showing me today the fact that his pants are too loose on him, and his belt is as tight as it can go.  That’s great for him!!  That’s only by eating better and doing work around the house, I haven’t been able to convince him to try out the DVDs but I know I will be able to sometime when I’m actually home.  Eating clean, or at least cleaner can make a world of difference.  Leave me a comment or send me an e-mail if you’re ready to see how great this is for yourself.  I’ll be posting my before and after pictures next Saturday, on Day 21!