21 Day Fix Review

I am so excited right now!  You know that I am always looking for new ways to improve my fitness and I have found something that I love and that is working for me!  

In December of last year, I turned the BIG 40 and I made the decision that I would set some new fitness goals for myself in 2014 and strive to become healthier and fitter in the new year.  As my metabolism slowed down in my late 30s, I found it harder and harder to lose weight and to sustain my workouts.  I have read quite a bit of research that says that you can actually reverse this with proper diet and regular exercise.  I was not completely convinced, but I must say that I feel like I am 20 years old right now, so there must be something to it!  I may not look 20, but I feel 20!  And it is awesome!

My first fitness goal of 2014 was to run a half marathon.  I started training last fall and probably peeked too soon because I was doing my final long runs back in November and the race wasn't until March!  I backed off and picked up a few pounds over the holidays and during a trip to Vegas...and then another one to Amsterdam.  Throughout this time, I continued to run and gradually built back up.  I ran the Little Rock Half Marathon in March and I enjoyed every minute of it.  The weather was terrible, but I had so much fun! I am ready to do another one!

So what to do next? I gained some weight during the holidays and while training for the half marathon.  I read somewhere that I needed to consume more calories, but the result was that I began rewarding myself after long runs with too many calories and this resulted in weight gain.

I saw an announcement from my Beachbody coach about a new program to be released, the 21 Day Fix.  "21 days to a better you!" I am not one to follow fad diets, but I logged into my Beachbody account and read about it.  This is how it works:

Research shows that it takes 21 days to break or make a habit.  The 21 Day Fix focuses on nutrition, balance, and clean eating.  The program comes with a nutritional plan that doesn't exclude any of your favorite foods.  You can enjoy treats and even wine in moderation!  The kit also includes food containers that are color-coded and tells you how to calculate how many of each container/serving you need to consume each day based on your caloric needs and weight loss goals.  You also receive 8 full workouts that are 30 minutes long.  If you follow the workouts and the diet for 21 days, you will lose weight.  It is so easy!  You can also order a "challenge pack" which includes Shakeology for one month.  This is the option that I decided on.

My results: I received my 21 Day Fix kit before the marathon, but didn't want to start a new program while I was still in training or recovery.  I did begin drinking Shakeology and I must say that I am SO addicted.  I truly believe they are the reason why I feel so darn good all day long...and I am sleeping all night like a baby!

On the Wednesday after the marathon (which was on a Sunday), I felt like working out so I popped in one of the videos and did it.  I did another one on Thursday and another on Friday.  On Saturday, I did something else, but on Sunday I did the 21 Day Fix yoga video.  I really enjoyed that they were only 30 minutes long and super simple to follow.  You warm up for three minutes, work out for 24 minutes, and then stretch and cool down for 3 minutes - and that's it for the day!

On the next Monday, I started the full plan with workouts and nutritional plan and I have lost 4 pounds since starting 9 days ago!  I have lost 7.5 pounds since starting Shakeology and doing the 21 Day Fix.  I am convinced that this plan is going to continue to work for me!  So convinced that I signed up with Beachbody to become a coach!  I have been toying with the idea for a couple of years and I finally decided to do it!

I am organizing a 21 Day Fix Challenge Group that will begin on March 31st.  If you are interested in improving your health and fitness, click this link: http://www.teambeachbody.com/signup?referringRepID=360820

Create a free membership and then click on Fitness Programs on the left side of the screen.  Locate 21 Day Fix. The kit is $58.95, but they are selling out quickly!  They have already sold out twice since this product was released but will begin shipping again next Monday. Order today and join our challenge group!

You can also check out my Beachbody Website at http://www.beachbodycoach.com/BrandieK  

Eggvice Needed

I talked Don into buying me a Big Green Egg.

I am away on business this week and it is at home in the box awaiting assembly, yet I can't stop thinking about it.  I have wanted an Egg for years, but they are expensive and I couldn't justify the cost to Don...until I developed a three-prong argument and presented it to him.  We need an Egg because...

1. We have purchased two very nice and somewhat pricey grills in the past eight years and they just don't hold up.  Most grills only have a one year warranty and seldom function (or look pretty) after a couple of seasons of use.  The Big Green Egg is comprised of ceramic and has a lifetime warranty on the main structure.  They last forever if they are properly maintained and will never rust. 
2. The Egg is small enough to fit on our upstairs deck.  We currently use a large charcoal smoker/grill - which is hard to regulate if you are cooking for a few people - and which has to be kept downstairs because of the space that is consumes.  We built a new deck and now have adequate room for a grill.  The Big Green Egg is the perfect fit.  I am going to position it right beside the kitchen door to provide easy access between these two areas. I will no longer have to run the stairs multiple times to monitor the grill and food being prepared or cooked in the kitchen.
3. The egg can be used to prepare MORE than just meat.  We can use it to cook pizza!  This is probably the main reason that I wanted an Egg.  Everyone who has one talks about how awesome the pizzas are when prepared on the grill.  I can't wait to try this...and cobbler...and thousands of other recipes that I am currently pinning on Pinterest!

The next step, of course, is to help Don assemble and move the Egg this weekend.  It weighs about 150 pounds so this should be fun since he is still an invalid, for the most part.  After it is assembled, I want to try my hand at cooking a brisket.  I have looked at several recipes and so far, I am pretty intimidated by the process.  I learned that I need to back up and figure out how to use the thing before attempting to actually use it.  I found an article on the Egg Website that provided lots of good pointers for getting started.

If you have any Eggvice, I would appreciate it...and a good brisket recipe would also be appreciated.

Happy Seis de Mayo! Celebrate Tonight with Tacos Carne Asada

Carne Asada Tacos

 

At the present, carne asada tacos are at the top of my list when it comes to Mexican food. I crave these all the time and they are prepared very well at two of our local restaurants: Trejos and Mi Pueblito. 

I celebrated Cinco de Mayo on Saturday night - a day early - and indulged in my favorite dish.  They were divine, but not very healthy because they were a little greasy and encased in a homemade corn tortilla.  However, I've made them in the past and there is no reason why they can't be healthy.  Here's my recipe:

Carne Asada Tacos

 

• Prep the meat: Spray both sides of a flat iron or flank steak (or cut of your choice) with olive or canola spray.  Sprinkle with sea salt and coarsely ground pepper.  Rub into the meat.  Place in a zipper bag and cover with 3-4 T of liquid from a jar of pickled jalapeno peppers.  Refrigerate for 2 or more hours.
• Grill the meat: I prefer to grill over charcoal, but you can grill your steak over gas and it will taste fine.  When it is raining, I use the cast iron grill on my stone, but it makes for a messy clean-up.  Grill the meat until you are happy with it (I like my meat medium rare - so about 4-5 minutes per side over medium heat).  Remove the meat and cover it with foil.  Leave it alone for 10 minutes and then slice it thin.  Traditionally, the steak is cut into smaller pieces, but I am too lazy for that.
• Prepare the condiments: Dice an onion (I use Vidalia onions because they are sweet) and chop up a big bunch of fresh cilantro.  Dried doesn't work in this dish.  Slice a fresh lime or two.  Open a jar of green salsa (sometimes these tacos are served with mojo sauce but the base is olive oil, so I don't use it). You can make your own green salsa but it takes a little time, and there are plenty of jarred sauces available that are as good as any homemade sauce.  Try this one: Mrs. Renfro's Green Salsa (all of their products are great!).  I also like to include pinto beans (from a can, rinsed well, if home-cooked aren't available).
• I use Mission Carb Balance tortillas in all of my Mexican dishes.  Warm them up on the grill.  Fill them with the meat, beans, chopped raw onion, fresh cilantro, and some green salsa.  Squeeze a lime wedge across each one.  I sometimes add a few slices of avocado, as well.  Enjoy!

We love these at my house. I know they sound simple - and they are - but they are delicious and pretty healthy.  We grilled steaks last night so I know what we will be eating for dinner tonight - carne asada tacos made from leftovers!

 

 

 

 

 



Mexican Food CAN Be Healthy!

I was craving Mexican food sooo bad this weekend, but I knew better than to go out to have some.  They always serve the all-you-can-eat chips and salsa while you wait and by the time you get your food, you've consumed 1000 plus calories...and that's not counting the beer and margaritas!  So you are MUCH better off making your own Mexican food at home.

I had an 8 pound Boston butt (shoulder roast) in the freezer taking up space so I decided to try my hand at carnitas (pulled, seasoned pork).  I've made tamales (damn good ones), in the past, so I knew this would be easy.  I searched the Web and found several versions that I liked and then tossed them all out and made up my own recipe using what I had on hand.  It goes like this:

Pork Carnitas

1. Preheat your over to 400 degrees.  Spray a large Dutch oven with nonstick spray.  Peel and quarter two (2) medium onions and place in bottom of pot.  Wash and quarter two medium oranges and throw them in the bottom too.
2. Wash your butt and pat it dry (you guys have dirty minds :)...your pork shoulder, that is.  Rub down with Kosher salt and black pepper.  Place in the dutch oven, fat side up, on top of the onions and oranges.
3. Add one bottle of beer of your choice.  I used a Sam Adams porter left over from the Christmas variety case.  Add the following seasonings to the liquid around the butt:
• 1/2 cup brown sugar
• 3 bay leaves
• 1 T garlic powder
• 2 T lime juice
• 2 T cumin
• 2 T coriander
• 2 T dried oregano
• 2 T dried cilantro
• 1 t cinnamon (trust me, it works in this recipe)
4. Put the cover on the Dutch oven and set the timer for one hour.  After an hour, reduce the over temperature to 200 degrees.  Cook the butt for approximately 2 hours per pound OR until a meat thermometer indicates an internal temp of 205 degrees OR until the meat breaks apart when you poke it with a fork.
5. When you are certain the butt is done, remove it from the Dutch oven with a slotted spoon or tongs (it should be falling apart) and place the meat in a large baking or Pirex dish.  Shred the meat with a fork.    Discard the excess fat (scrape that s**t off!), orange peel, bay leaves, and excess liquid. Turn off the oven, but returned the shredded meat to the "off" oven to allow it to dry out a bit before serving.
6. Serve with Mission Carb Balance tortillas (only 3 net carbs & 3 grams of protein).  I have found that the best way to heat them is to throw them directly on a gas burner (turned to the lowest setting) and flip them with a fork after a few seconds. 

Healthy Sides

My side items for this meal included:

• Homemade quacamole (three mashed avacados, 1/2 chopped red onion, 4 small diced tomatoes, lime juice, garlic sauce, black pepper, and dried cilantro).

• Cilantro slaw (2 bags of pre-shredded coleslaw, 1/2 diced green pepper, 2 T Hellman's Canola Mayo, 3 T of Fage Greek Yogurt, 1/2 cup Splenda, salt, black pepper, ceyenne pepper, and dried cilantro to taste.

• Black beans and fiesta corn (all from cans, that I seasoned to taste).

This meal was far better than anything that I could have ordered at one of our local Mexican restaurants.  The best thing about this meal is that I controlled the fat and carbs during the cooking and eating phases and I wasn't tempted to order or eat anything that I would regret later.  Wait, the best thing is that I have a ton of leftovers waiting for me when I get home today :)

 

Do you have any good Mexican recipes you'd like to share?  Maybe I can help you make a skinny version!  Post below.

Protein Product Recommendations Needed!

I am so worried.  For many years, I have been eating Premier Protein bars and drinking their shakes and I absolutely love them.  They have 30 grams of protein and are low sugar, low in calories, and low in carbs.  Even more importantly, they are yummy!  Well, in Arkansas, you can only buy them in one place, Sam's Club.  This is fine because I am usually in Sam's at least once a week.  However, during the past few months, I have not always been able to find them because they've been out-of-stock.  There can only be two reasons for this: (1) they are popular, or (2) Sam's is not keeping enough of them in stock or re-ordering on a regular schedule.

They do fly off the shelves - I've watched it happen...but I think that the department manager is just not re-ordering.  I had a little talk with him two weeks ago after making three trips to Sam's and finding an empty spot where my bars should have been.  He assured me that they had been ordered.  I finally found them back in stock last week, but he had only ordered two cases (10 boxes each).  I bought two of them (they are around $16 for 14 bars).  Maddie said, "Mommy, why don't you just buy them all?"  Well, I thought about it, but I didn't want to be stingy. 

If they continue to be so scarce, I am going to have to find a replacement or order them online.  The latter is not really an option because shipping is too expensive.  Does anyone have a suggestion for a high protein shake and/or bar?  This is important.  We're talking about the basic components of my breakfasts and lunches here! 

Growing My Own

You really can't beat the taste of fresh herbs.  I have been growing my own for several years.  Most people don't realize that most herbs are perennials, so once you plant your herb garden, they come back year after year.  The only problem is that they die-down during the winter and you can't enjoy them anytime you'd like.

My parents found a solution for me.  For Christmas two years ago, they gave me an AeroGarden - a dirt-free indoor garden.  For two years, it stayed in the box.  It was intimidating and I couldn't figure out where to put it in the house to keep the cats and kids away.  This spring, I decided to assemble it and plant a pack of the pods that came with it.  My parents gave me a variety of pod sets, but the one I wanted to try first was an herb kit.

It took me about 10 minutes to assemble my garden, which I placed in a large jelly roll pan to prevent water damage to my dining room buffet.  I popped in the six pods in the set, added water and a nutrient plant, and then plugged it in.  It started gurgling and in less than a week, the small plants had already started growing.  When I peeked inside the water reservoir, I could see little roots growing, as well.

Within one month, I had raised the light to its full height and had produced (with little effort) full grown herbs in my house.  I am growing three kinds of basil, oregano, thyme (which I struggle with in my outside garden), and a "holiday" hybrid herb with is similar to thyme.  Now, I have access to fresh herbs year round!

I must say that this is one of the best gifts I've ever received.  Not only is the garden useful, it is pretty to look at.  I love my AeroGarden!

By the way, the herbs were used in my Portabello Pizza recipe.  I used all three kinds of basil and some oregano.  Yum!

Out-of-This World Portabello Pizzas

I have been craving Italian food lately, but most of these dishes are so full of carbs and fat!  I've been resisting, but last night I had to find a way to get in some Italian flavors.  I came up with the recipe below, which uses portabello mushroom caps instead of crust.  Did you know that these mushrooms are low in calories and only have 1 net carb each?  These pizzas are also vegetarian and low fat.  The only fat added is the 5 grams in the cheese (which is low-carb and low-cal), and the pizza sauce, which has 6 net carbs per 1/4 cup.   There is nothing special about the ingredient list, but these little portabello mushroom pizzas turned out to be delicious.  I will be making them again, and again, and again!

Ingredients

• 4 large portabello mushroom caps

(Note: Remove the stems and gills with a knife, and then wipe clean with a damp paper towel - Do NOT rinse them!)

1. Pizza sauce (use pesto instead, if you have it)
2. Fresh tomatoes, thinly sliced
3. Whole mozzarella, thinly sliced
4. Fresh basil and oregano
5. Olive oil spray
6. Salt & pepper to taste
   
   

Preparation

1. Pre-heat oven to 400 degrees.
2. After you have prepped the mushroom caps, spray both sides with olive oil spray and then sprinkle with salt and pepper.
3. Bake mushroom caps for 20 minutes, flipping over half-way through.
4. Remove caps from over and reduce heat to 375 degrees.
5. Add 1 tablespoon or sauce or presto to each cap.
6. Add tomatoes (or any topping of your choice - spinach would be good!)
7. Add mozzarella cheese.

8. Return to oven and bake until bubbly.  You can also broil them for a couple of minutes if you want them brown.
9. Remove from oven and add fresh herbs.  Let the pizzas sit until the herbs have wilted.
10. Enjoy!



  

Feeding the Fury!

I have been working out a lot lately - even more so than usual.  I turn "old" this year and I really want to slide into the big one looking good in a bikini.  Vanity, vanity, vanity - damn you!  Hey, it might be the last summer that I can pull it off, so I'm shooting for it.

I have changed my workout routine.  This is my schedule:

• I'm still doing Pump on Mondays, Wednesdays, and Fridays...followed by 15 minutes of intense cardio.  On Tuesdays and Thursdays, I'm doing 45 minutes on the eliptical, 15 minutes on the bike, and a 15-minute Pump ab video.  On Saturdays and Sundays, I am just doing cardio and basically trying to run outside for an hour, when this crazy Arkansas weather cooperates.
• Now, I've added 20 minutes of walking during the day four days per week with a colleague - fun and easy, and a good opportunity to get out of the office since neither of us ever leaves for lunch.
• I've also added the Combat series.  Yep, this one is killing me.  I am not coordinated enough for these fast-paced routines, but I am determined to get there.  I feel like giving up EVERY NIGHT and I have to MAKE MYSELF get off the couch and do them.  They are grueling, but I was not getting the results I wanted, so I have to keep pushing myself.

The point of this blog is really this: All of this working out is making me hungry.  I mean hungry like a man.  I want large servings of food.  I wake up hungry and I go to bed hungry.  And I want sweet stuff too, not just food-food, but something big and sweet.  I have "invented" a couple of recipes that incorporate two of my favorite treats, chocolate and peanut butter.  The recipes are below.  They are satisfying - don't expect delicious - crap! I'm on a diet!  But they do the trick when one is desperate. Let me know what you think if you try them.

Less-Than-A-Carb Cookies

2 eggs beaten
10 T PB2 peanut butter chocolate - available at Kroger
5 T unsweetened cocoa
1.5 cups Splenda
4 T Premier Protein shake (choc) - available at Sam's Club

Combine. Drop by spoonfuls onto cookie sheet. Bake @ 350 for 10 minutes.
   

PB2 Protein Shakes

 

1/2 cup of Premier Protein shake (vanilla or chocolate)

1/2 cup Fage Fat Free Greek Yogurt - available at Wal-Mart or Kroger

1/2 cup ice

2 T PB2

2 T Splenda

2 T Oat bran

 

Put everything in your Bullet or blender and pulse until completely smooth.  Any of the ingredients can be adjusted in quantity to suit your taste.

 



Rule #10: Milky Way

The Good Mother Guide warns mothers in Rule #10 that "Drink your milk!" should not be just a mother's "pleading request", but the anthem across America in the quest for strong bones and healthy teeth."  I couldn't agree more.  I do, however, take issue with parents who add flavorings to their children's milk.

I understand that many children, as they age especially, do not care for milk. What brings about this dislike?  When these kids were babies, they happily suckled milk from their mothers or infant formula, but somewhere along the way (perhaps during the transition of weaning), they began to dislike the taste of milk.  Or did they?  When I see a toddler with a sippy cup full of chocolate or strawberry milk, I ask their parents why.  The response is always the same, "He/she doesn't like milk."  I don't believe it.  I think someone in the family believed that the child might enjoy some flavoring in his/her cup, and NOW the child doesn't like milk otherwise.

I never sweetened the teenager's milk and she drinks milk daily.  We go through at least two gallons of milk per week.  We don't sweeten the baby's milk either (although some family members try from time to time and she sees her cousins getting pink and brown milk instead of white).

Does it matter?  Well the research is conflicting and the topic somewhat controversial, but there are some major questions that parents should be asking themselves when grappling with this decision:  Does the added sugar lead to tooth decay?  Does the oxalic acid in chocolate block calcium absorption?  Does this early accessibility to sweets contribute to childhood obesity?  Does the consumption of sweetened milk suppress a child's appetite for food?  There isn't enough definitive research now, so possibly.

The long and short of the issue is this: I want my children to enjoy eating healthy foods for themselves without any added flavorings or additives.  Milk is good plain.  Broccoli is good without cheddar sauce or butter.  Cornflakes are tasty without adding a couple of tablespoons of sugar.

As parents, we are responsible for instilling healthy eating habits in our children.  The more they are exposed to junk food and allowed to consume it, the more they will desire it over healthier options.  Someone has to be the grown up and say no.  It's our job.

I have one last remark to make on this topic of child nutrition. I think it's OK for a child to have a couple of cookies or a cupcake after dinner as dessert or a reward for eating his/her real food, but PLEASE stop offering these items to my kids before dinner!