Tuesday, December 23, 2014

Fit & Lean in 2015!


How many of you make New Years Resolutions to get fit and loose weight every year?

Yeah, I think that is on most everyone's list. How many of you begin with a fitness routine only to loose motivation a couple weeks into January.

Sometimes it's because you don't see results. Sometimes it's hard to be accountable to only yourself. Sometimes you just plain don't know what you are doing. If this is you keep reading!


www.stephaniefit.com
Click here to register for this Online Personal Training Group





My Fit & Lean in 2015 Online Personal Training group is your solution! This is where ings will change for you! I will coach you DAILY! Sometimes you need someone to believe in you before you can believe in yourself. Trust me, I have been there myself!














When you sign up for this challenge you will receive:
  • Daily Workout Accountability 
  • Daily Motivation
  • My favorite healthy recipes to keep you in the game
  • Weekly Video Chats to check in and help keep you going
  • A customized workout you will enjoy doing!!! 
  • Nutrition support with my favorite all natural meal replacement shake
  • Nutrition accountability!  
  • .....and an opportunity to win the new 21 Day Fix  Extreme 
Do you want more information about this opportunity for you to get the results you want? COMMENT below "2015 IS MY YEAR" and I will be in touch.

Are you already "all in" for this challenge and don't need more info? Fill out the registration form at www.stephaniefit.com and we will begin the process of your transformation in 2015.

A little bit about me:I am a NASM Certified Personal Trainer, a certified PiYo Instructor, Former National Fitness Competitor in the NPC and Ms. Fitness Organizations, and I am Certified AWESOME... everyday :)

I love health and fitness. You could say I am a total fitness enthusiast!  I struggle and struggled to loose weight and I found the winning combination- the right coach- the right nutrition- and the right workouts (ones you are excited to do!)  I am now helping others get fit and healthy and regain their lives and even their happiness!  It is amazing to me to see how looking  and feeling better enhances our lives.  Check out my transformation!!!



Friday, December 19, 2014

NEW 21 Day Fix EXTREME Review! New EXTREME Workouts by Autumn Calabrese


The 21 Day Fix is one of my favorite programs.  With is simple easy to follow portion control container meal plan system and 30 minute workouts, this program is really the knock out punch for those struggling with diet and exercise.  It completely simplifies it and teaches you the basics!

Now Autumn Calabrese has come out with new workouts and meal plan for even better results with the 21 Day Fix Extreme.  This program builds off the basics of the 21 Day Fix and takes it to the next level.  This combined with Shakology is the perfect trifecta for getting fit and healthy.  Combining no- nonsense portion control (yep, tightening the options of what can go in the containers for those who want to get serious) with heart rate pumping cardio, resistance training and explosive power moves- this program is a complete FUNCTIONAL fitness program that will tone and target every muscle in your body.  When you work more muscle groups at once... you burn more calories while getting stronger!


Here is a sneak peak of the new 21 Day Fix Extreme Workouts



Want to be the first to get the 21 Day Fix?  No problem!  Click here to sign up to get it when it first becomes available.

Get first access to the 21 Day Fix Extreme Here


 Who is Autumn Calabrese?She created the 21 Day Fix to help people struggling with eating healthy and exercise.
www.stephaniefit.com
Autumn Calabrese- Celebrity Trainer
 She is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.  She created the original 21 Day Fix which is available now!

What will the new 21 Day Fix Extreme program contain? 
The 21 Day Fix EXTREME will be exactly that – extreme compared to the original program (which is no joke!). It will include total body workouts that mix steady state aerobics, resistance training, and explosive power moves for max results.


Will there be a Modifier in the 21 Day Fix EXTREME program?
There will be a modifier just like Kat was in the 21 Day Fix, but we do encourage you to start with the 21 Day Fix and move to the Extreme. These EXTREME workouts will be harder, include more weights, and the meal plan will take out the treats and wine…..but it’s just 3 weeks! :) There will be a cardio fix, pilates fix, Dirty 30 workout, and more resistance training along with plyo moves! People in the Test group have shared that these workouts are no joke. 

How long are the workouts?
All of the workouts will be 30 minutes just like the original 21 Day Fix.

Check out my LIVE TV appearance on the Denver Morning Show, Colorado's Best showing Joana Canals all about the Original 21 Day Fix Program

I am here to help you find success with your health and fitness goals.  Please email me at smdiehl03@gmail.com so we can talk about your goals and how to reach them!


Wednesday, December 17, 2014

Chocolate Peppermint Protein Muffins Recipe- 21 Day Fix Approved!


1 c Oat Flour (just grind your quick oats until it becomes a flour in your blender. It does not need to be really fine)
1/2 Cup Coconut Flour
1  c unsweetened cocoa powder
2 scoops chocolate whey protein 
21 Day Fix Approved
1 ½ tsp baking soda
1 ½ tsp baking powder
¼ tsp salt
2 eggs, lightly beaten
¾ cip plain nonfat Greek yogurt
3/4  cup almond milk
1 ½ tbsp vanilla extract
1 tsp peppermint extract
1/4 c pure maple syrup (grade b)
2 tsp Truvia
¼ c peppermint baking chips
Mini chocolate chips to top muffins

-Preheat the oven to 425°F, and coat 12 muffin cups with nonstick cooking spray.
-In a medium bowl, whisk together the  oat flour, coconut flour, coaco, chocolate whey, baking powder, baking soda and salt.
-In a separate bowl, whisk together the eggs, yogurt, milk, vanilla, and peppermint extract.
-Stir in the maple syrup and Truvia. Add in the flour mixture, stirring just until incorporated.
-Gently fold in the peppermint baking chips.
-Divide the batter between the prepared muffin cups. Sprinkle a little chocolate chips on top of each muffin.  Bake at 425°F for 6 minutes. Without opening the oven door, reduce the heat to 325°F and bake for another 11-13 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before turning out onto a wire rack.

Notes: If you can’t find peppermint baking chips, chop up peppermint Andes mints or peppermint bark instead.

If you are on the fix, one muffin is one red, one yellow. 

Monday, December 15, 2014

Coconut Kabocha Squash Soup- Eat Clean


Oh My!  I am on the Ultimate Reset right now and today's lunch is heavenly!  It is Coconut Kabocha Squash soup.  I went ahead and added a little curry powder to mine and it is super delicious.  I could eat this all the time :)  If you can't find Kabocha squash you can use an Acorn squash as well.

Ultimate Reset Paleo vegan
Curried Coconut Kabocha Squash Soup


To make the squash:

Ingredients
1 medium kabocha (or acorn) squash, seeds removed
4 Tbsp. sesame tahini
2 tsp. miso paste
1 clove garlic, chopped
2 tsp. extra-virgin olive oil


Directions

Preheat oven to 400° F.
Place squash half cut side up on baking sheet.
Combine tahini, miso, garlic, and oil in a small bowl; mix well. You may need to add a little water to thin this out.
Cover cut side of squash evenly with tahini mixture.
Bake for 30 minutes, or until squash is fork tender. Cut in half to make two servings.


To make the soup:

Ingredients
1 cup coconut milk
4 serving Kabocha Squash with Garlic-Tahini Filling
Himalayan salt
Option: curry powder

Directions

Place coconut milk and prepared squash and curry powder if desired in blender; cover. Blend until smooth.
Transfer to small saucepan; cook at medium-low heat for 2 to 3 minutes, or until heated through.
Garnish with a little cilantro and pumpkin seeds if you wish. 

You can also enjoy the squash by itself with out making the soup if you want. It is yummy!  

If you are looking for a sweet treat, try these Chocolate Shakeology Treats

Wednesday, December 3, 2014

Warm Cinnamon Almond Milk Recipe


I love to make this at night!  I also really enjoy this with cookies!  

Warm Cinnamon Almond Milk- 
Ingredients:
  • 1 cup almond milk
  • 1 tsp honey
  • 2 drops vanilla extract
  • A pinch of cinnamon
Pour the almond milk into a small sauce pan and heat on medium low until the milk begins to foam. Stir in the honey and vanilla, then sprinkle with cinnamon. Enjoy warm.

Gluten Free - Gingerbread Man Recipe


I can't wait to make these. These are both Paleo and Vegan and pretty simple to make.  You can use the frosting recipe to make some frosting to decorate your cookies or if you want to make a gingerbread house you would just need to cut out your pieces!  Enjoy these with a glass of this Warm Cinnamon Almond Milk
You don't have to give up treats this holiday season!  You just need to Eat Clean! 

Eat Clean Gingerbread Recipe
Gluten Free Gingerbread Recipe-  Serve with Warm Cinnamon Almond Milk!

Ingredients
·         1/4 cup water
·         2.5 tbsp molasses
·         1/4 cup coconut oil
·         1/3 cup maple syrup- grade B
·         1 tsp vanilla extract
·         1/2 cup tapioca flour
·         1/2 cup coconut flour
·         1 tsp ginger powder
·         1/2 tsp ground cinnamon
·         pinch of cloves
·         pinch of nutmeg
·         pinch of Himalayan salt
·         1/3 cup well-mashed sweet potato (about 1/2 a medium sweet potato)

Coconut oil frosting
·         1/4 cup softened coconut oil
·         2 maple syrup grade B
·         1 tsp vanilla extract
Instructions
1.     Preheat oven to 350F.
2.     In a small saucepan on low heat, add water, molasses, coconut oil, maple syrup and vanilla extract together until the coconut oil is melted. Add the mashed sweet potato, and blend together with an immersion blender.
3.     In a large mixing bowl, blend together the tapioca and coconut flours, ginger, cinnamon, cloves and Himalayan salt.
4.     Slowly add the liquid mixture from the sauce pan into the flour mixture until a dough forms.
5.     Roll the dough between two sheets of parchment paper. For chewier cookies, roll the dough to about 1/4" thick, for crisper cookies roll the dough thinner. Cut with your favorite cookie cutters.
6.     Bake on a cookie sheet lined with parchment paper for 20-25 minutes.
7.     Allow cookies to cool thoroughly and decorate with frosting.

Frosting:
8.     Beat together softened coconut oil with maple syrup and vanilla until fluffy.

9.     Put in a small piping bag, or alternatively in a small sandwich bag, and cut a tiny hole to squeeze frosting out onto gingerbread men.

Wednesday, November 26, 2014

How to Carve a Turkey to be Proud Of- 10 Steps!


I have been doing it all wrong- and making a huge mess! This year I researched how to do this with out making such a huge mess and leaving a ton of meat on the bones I did some research on how to do this right and I want to share this with you!

Want a little extra support this holiday season to stay on track?  I am here to help you!  Join me to get the support you need to rock the Holiday Season and start the New Year off ahead of your fitness resolution!  Join My Online Personal Training Group

This is a 10 step instruction and is assuming you have stuffed your turkey.  For me I always thought step 1 was to remove the stuffing... wrong!  That is step 5!!!

Here's to having a beautifully carved turkey this year!

Thanksgiving Turkey



What You'll Need
To prepare for carving, have the following equipment ready:
Warm serving platter
Pair of kitchen scissors
Flexible and sharp 10-inch slicing knife (a serrated blade will tear the meat)
Carving fork for arranging and serving the meat

Step 1: Preparation
Before carving the turkey, let it stand at room temperature for 20 to 30 minutes to allow the juices to saturate the meat; then transfer the turkey from the roasting pan or presentation platter to a carving board (use layers of paper towels or two clean kitchen towels to protect your hands from the heat). The best way to hold the turkey steady is to use your hand -- a carving fork doesn't provide the same grip and will pierce and tear the flesh.

Next, cut through the trussing with scissors, taking care to remove all of the string.

Step 2: Remove Drumsticks
Remove the drumsticks first. Place the knife against the thigh, and cut down to expose the leg's second joint.
Step 3: Sever Drumsticks
Apply pressure at the joint with the knifepoint; twist the knife, and cut through to sever the drumstick. Repeat with the other drumstick.
Step 4: Slice Neck Cavity
Slice open the neck cavity with an oval incision that allows you to remove the stuffing while leaving the skin intact. 
Step 5: Scoop Stuffing
Use a long-handled spoon to scoop out the stuffing from the body cavity; transfer it to a serving bowl.
Step 6: Slice Thigh Meat
Slice the thigh meat from the bone (the dark meat should be tender from resting in the juices).
Step 7: Slice Breast
Place the knife horizontally at the bottom curve of the bird's breast, and slice in toward the rib cage to create a "guide cut." Then make a slice from the top down alongside the rib cage. Be sure to cut carefully.
Step 8: Create Slices

Cut vertically through the breast meat to create medallion slices, being careful to preserve some of the skin on each slice. Repeat steps 6 and 7 on the other side of the breast.

Place the knife at the first wing joint; insert the knifepoint, and twist it to sever the wing. Repeat with the other wing.




I want to wish you and yours a very Happy Holiday Season!  Be sure to enjoy your meal and be ready to get back on the healthy eating wagon right away!

Want a little extra support this holiday season to stay on track?  I am here to help you!  Join me to get the support you need to rock the Holiday Season and start the New Year off ahead of your fitness resolution!  Join My Online Personal Training Group

Tuesday, October 21, 2014

Eat Clean Pumpkin Pie


The holidays can be hard for someone who is trying to eat clean, real food.  Being mindful of what you are eating does not mean you have to give up all the goodies the holidays have to offer, it does mean that you can find ways to make what you love a little bit more healthy for you and your family!  This recipe is delicious.  The crust is gluten free!  Make sure your crust is complete and cool before making the filling.


Guilt Free Pumpkin Pie


Almond Pie Crust
Ingredients
2 1/2 cup Almond Meal/Flour
1/2 tsp Salt
1/2 tsp Baking Soda
1/2 cup Coconut Oil- Melted
2 Tbsp Grade B Maple Syrup
1 tsp Pure Vanilla Extract

Directions
-Preheat oven to 325°F.
-In a medium sized bowl, combine dry ingredients.
-In a small bowl, combine wet ingredients (make sure to melt the coconut oil before mixing it into the batter, about 40 seconds in the microwave does the trick).
-Stir wet ingredients into dry.
-Press the dough into a 9-inch glass pie dish, and bake for 10–15 minutes, or until golden.
-Remove from oven to cool.

Filling
1¾ cup cooked pumpkin puree (or 1 15-ounce can organic pumpkin puree)
½ cup full fat coconut milk from a can
2 large eggs
⅓ cup organic raw sugar
¼ cup pure Grade B Maple Syrup
½ teaspoon pure vanilla extract
1 teaspoon ground cinnamon
½ teaspoon Himalayan salt
1/2 tsp pumpkin pie spice

Directions
-Mix sugar, maple syrup, vanilla, cinnamon, salt, pumpkin pie spices in mixing bowl. Mix until well combined.
-In a separate bowl, beat eggs and coconut milk until well mixed and add to the pumpkin mixture. Stir until well combined.
-Pour filling into crust and make sure it is evenly spread. Place pie on a baking sheet and place into oven on the center rack.
- Bake at 350 for 55 to 60 minutes until filling is set. Remove and allow to cool.
-Keep refrigerated.


Sunday, October 5, 2014

A little bit about me.


This post is a departure from my typical recipe and work out postings. I want to share something with you that many people don't know. This experience has helped to shape who I am. It was very intense time in Fabio ans my life, it nearly destroyed our marriage seven years ago, but we came through it stronger and better I believe. I want to share about the time we wanted to adopt a boy. I will call him Anthony in this blog. 

Fabio and I don't have children. For whatever reason, we have not been able to have them. We wanted to begin our family so after a lot of pondering, soul searching and prayer, we found a boy we wanted to make part of our forever family. He was 9 at the time. He was half white, half Hispanic. We wanted an older kid, because we felt that the were less likely to ever be adopted. We found out why. 

To begin the process, Fabio and I had to take several classes about adoption and foster care. We had to become a licensed home and keep up with certain certifications. Hours were spent in classes, with Anthonie's therapist and social worker long before we got to even meet him. We learned of his horrible past and all the issues he had. I first learned of Reactive Attachment Disorder, encoprisis and other issues this kiddo had. Finally, after months of meetings we were allowed to meet him. We were introduced to him as his "visiting family." For a little under year, every Thursday, we would show up and spend two hours with Anthony trying to establish a relationship with him. He was a master manipulator, but Fabio and I were happy to be with him.  

Finally, he was moved into our home a year later. He was placed there because his previous foster home was not administering the medications to Amthony. When you are a foster care giver, you are required by law to give any and all medications as perscribed. This child was on about $4000.00 a month worth of meds. Depakote, Trileptol, Seroqil, concertante a few of the heavy hitters this kid was on. Honestly, I don't think any of it helped him. 

We were assigned a family therapist. The day he moved into our home hi kicked a hole in the wall of our home, and punched me. We knew this would probably happen and were still committed to him. There was not a day that I was not kicked, hit, punched, bit or you name it. Anthony was used to exploding and then being "managed" by a team of adults from his school when he acted violent. The only thing Fabio and I were authorized to do was call the police to come "manage" Anthony. This did not last long as police don't like to be used for this purpose.  See, Anthony was convinced deep down that he was a terrible person, that he deserved to be treated bad. So, anytime something good happened in his life, he would sabotage it. It was so hard to watch.  

Our therapist wanted to try a new approach. We began to bottle feed Anthony like a baby and to do the things parents wild do with a newborn to try and see if Anthony would establish connections and bonds. See people were objects to be manipulated to Anthony. Rules were ment to be broken. The only way I can really describe this child at times was living with a psychopath, a calculating criminal. Other times, you could see the kid trying so hard to be a "normal" part of the family. We loved him, but we also were wearing down. It was extremely intense. 

Anthony stole just about anything, from anyone. He would assault anyone at any time. He was not a little boy. On Halloween several years ago he got suspended for punching his rather large teacher because he did not get his way in class. He supposed he would still be going trick or treating that night. He was not allowed to go which brought about the largest tantrum we had ever had, so much so that he told me he was going to kill us that night by stabbing us. A little while later, the cops were called. Anthony made several allegations against us, and the cops took him for a 72 hour hold. They transported him with a 6" switch blade kinfe in his pocket. They didn't bother to search him until they got to the hospital. 

It was the most intense and hardest time of my life. On one hand we cared for this kid, on the other we  were worn out and exhausted and ready for it to be over. I felt so guilty for wanting it to be over. So did Fabio. 

I don't know anything about what happened  to Anthony. Last I had heard is he was in the juvenile detention center and wasn't getting out soon. 

I hope he can find himself someday. 

Tuesday, September 30, 2014

What is Tabata Work Outs? Should you incorporate them into your workout?




Tabata? What is that? You may have heard of it, or maybe you haven't but I doubt the first time you thought of it you thought of working out, sweat dripping off your forehead and your heart beating out of your chest! Tabata workouts are short, and they are killer. They produce some crazy results and are a great thing to incorporate into your workout!  Once you do a Tabata workout, you will never forget it!



History

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level or high intensity interval training or HIIT. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.  Group two had the best of both worlds!

The conclusion: HIIT,  has more impact on both the aerobic and anaerobic systems.

Wouldn't you like to be able to cut down on the time you are doing cardio... and get off those boring machines?  Do a couple of these Tabata workouts and see the awesome benefits of adding HIIT workouts!  8 minutes of intense training and you're done!

The Tabata Protocol

The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

Workout hard for 20 seconds
Rest for 10 seconds
Complete eight rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, push-ups, rows, etc... Any exercise that works your large muscle groups is strongly recommended. Kettlebells work great too.

Here is a sample Tabata workout, but you can do it with any exercise
Push-ups
Squats
Burpees
Sit ups

Begin with the Push-ups. Do 20 seconds keeping a steady pace and count your reps. Rest for 10 seconds and then back to push-ups for 20 seconds trying to reach the same amount of reps. When you have finished your eight sets of push-ups, you will then rest for one minute and then begin the next exercise which are squats and repeat the sequence of 20 seconds on 10 seconds off, trying to reach the same amount of reps. Once you finish eight sets of squats rest for one minute and then do burpees. After burpees, finish up with sit ups following the same format.  It is important to keep your intensity about the same with each 20 second interval.

This is great to do if you have limited time or need to switch up your routine, or need to improve endurance speed. I recommend incorporating this style of workouts into your routine once or twice a week.  Be sure to vary your workouts so you target different muscle groups.


Sunday, September 28, 2014

Loosing Weight- How do You Calculate What You Need


Trying to figure out the right balance of macro-nutrients (macros) can be a challenge and kind of confusing.



We have all heard that loosing weight is just calories in vs. calories out... which is some what true, but the real truth is you need to be sure that you are eating enough protein to repair your skeletal muscle that you tear from your workouts, you need to be sure to eat enough carbohydrates so you have energy for your whole entire day and not just your workouts, and finally you need enough fat in your diet. Fat provides flavor to food, is important for the intestinal absorption of lipid-soluble vitamins like vitamins A, D, E, and K. Fat is a key source of metabolic energy. Components of fat are also important building blocks of all cells in the body.

*****Note:  If you would rather use the "easy button" ORDER THE 21 DAY FIX.  It simply puts together your macro-nutrients without having to go through brain damage.  You also have the portion control containers so you don't even need to worry how many grams of protein are in an ounce of food.. and weight your food and calculate your carbs and weight your carbs.... the 21 Day Fix just simplifies everything so you can get on with your life, stress free!  


How to calculate macros – detailed answer:  
First you need to know how many calories (unit of energy in food) each macro-nutrient provides your body. See the chart below

Macro-nutrientCalories Per Gram
Protein4
Fat9
Carbohydrates4
Step 1. Determine your daily calorie intake. To lose weight you have to keep in mind the fundamental law of losing weight: You must be at a negative energy deficit.There are basically three components to the caloric burn:

1.  BMR (Base Metabolic Rate): Sounds complicated but it’s really quite a simple explanation. Essentially, BMR just means how many calories you burn when at complete rest. This assumes no primary physical activity. The base BMR for the average person is around 65 percent of the total calories you burn.

2.  Activity Level: How many calories you burn while moving around. This includes your day-to-day basic required activities (walking around, standing up, etc.) and any extra activities (lifting weights, cardio, training, etc.). This represents about 25 percent of the calories you burn, though this can be HIGHLY depending on your level of physical activity. 

3.  Thermal Effect of Food : Your body requires calories to maintain the digest process of food. Basically it takes calories to burn calories in your body. 

Calculating your daily calorie needs can be confusing! 


There are a number of different formulas to calculate your BMR. For now we will only use the Harris Benedict Method as it’s the easier one to use.

Harris Benedict Method

BMR Men: = 66.5 + (6.23 X weight in pounds) + (12.7 X height in inches) – (6.8 X age)

BMR Women: = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) – (4.7 X age)

The above formula is one of the most common ones you’ll see floating around on the web. It’s a good way to guesstimate your BMR with just your weight, height, and age. With this formula, you don’t need any extra tools, measuring tapes, or special equipment to calculate your BMR. However, it doesn't take into account your body fat level which can make a difference as people with more muscle have a higher base metabolism (muscles burn more calories during the day).

Step 2.   The BRM number gives you the number of calories you need to maintain your current weight given your current activity level. But now we need to calculate the exact deficit in calories you need to subtract from that figure so you lose weight.

The standard figure is a 500 calories a day deficit. This works out tothe sum of 3500 calories a week (500 x 7) which just so happens to be how many calories it takes to burn 1 pound of fat off your body.

So take your daily calorie amount and subtract 500- this will give you your daily calorie target.

Step 3. The next step is to figure out the Macro-nutrient profile for your caloric target. This allows you to figure out a meal plan and actually eat the food needed to fulfill those nutrients and reach your calorie target for the day so you can lose weight.
We are going to use the 40/ 40/20 rule:  so take your daily calorie needs: say it is 1800/ day and divide that by 40.  That give you 720 calories!  So you know that 720 calories needs to come from protein and 720 needs to come from carbs and 360 calories needs to come from fat. 

NOW how much is 720 calories of protein?  Well take your 720 and divide that by the 4 calories per gram.  and that gives you 180 grams.  It is the same for carbs and fats!

Now you know how much you should be getting to loose weight!

OR you can hit the EASY button and just use the 21 Day Fix... and not stress about it, because its done for you.  just use the easy portion control containers!


Simple Portion Control Nutrition
21 Day Fix Challenge Pack
The Trifecta of Weight Loss
Shakeology- Portion Control-30 Minute Home Workouts






Monday, September 22, 2014

Fall! Time for Baked Apples


It's fall!  I love this time of year!  The food is so warm and comforting.  The colors are changing and life just seems so full and rich!

Apples!  They are just falling off of my tree and they just are such a great flavor for this season. I really love make baked apples.  They are a delicious desert that wont bust your diet, yet they are totally satisfying :

A great fall treat- Baked Apples


Ingredients:
⅓ cup old-fashioned rolled oats
1 oz almonds- chopped
¼ cup brown sugar, packed
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground nutmeg
1 dash ground cloves
1 Tbsp. butter, cut into small pieces
4 medium apples, cored
1 cup water

Preparation:
1. Preheat oven to 350° F.
2. Combine oats, almonds,  sugar, cinnamon, ginger, nutmeg, cloves, and butter in a small bowl; mix with a fork until crumbly.
3. Fill apples evenly with oat mixture.
4. Place in an 8 x 8-inch pan; add water. Cover lightly with aluminum foil.
5. Bake for 20 minutes; remove foil, continue to bake for 20 minutes, or until apples are fork tender.

For those following the 21 Day Fix, 1/2 apple is 1 Yellow

Wednesday, September 3, 2014

6 Family Friendly Healthy Recipes That Keep You On Track!


One of the things my clients say ALL the time is they do great following their healthy meal plan until dinner time.  Then what do they do?  Their kids wont touch the "healthy" food and their spouse wants something else and they are not interested in cooking two dinners.  I get it.. So I put together 6 of my favorite, mouth-watering, (and easy to make ahead) recipes that are sure to have your kids enjoying a healthy meal all the while keeping you on track with your health and fitness goals!

Make Ahead Turkey Meatloaf and Garlic Sweet Potato Mash!


Meat Loaf

Ingredients

1.5 Pounds Lean Ground Turkey
1 Cup Grated Onion (or you can finely chop it, but grated works so much better!)
1 Cup Salsa
1 Cup Quick Cooking Oats- Plain
1 Package Knorr Vegetable Soup Mix
1/2 cup Ketchup 
OPTION- 1 small Zucchini grated. 

Directions
Preheat oven at 350.
In a large bowl mix Turkey, Onion, Salsa, Oats and Vegetable Soup Mix together.
Put in a loaf dish and top with 1/2 cup ketchup
Cook for 1 hour.

Number of Servings: 6

Garlic Sweet Potato Mash

Ingredients
4-5 Medium Sweet Potatoes- peeled and cubed in to 1" pieces (I like the golden sweet potato)
3 large cloves of garlic- Minced
1 Tbsp Olive Oil
1-1/2 tsp salt
1/2 tsp pepper

Directions
Place everything but the olive oil and pepper in a pot and add enough water to cover the top and bring to a boil.  
Reduce heat and let simmer until tender (about 10-15 minutes). 
Drain off liquid, add oil, pepper and salt to taste, and and mash sweet potatoes. 

Serve this meal with steamed broccoli or green beans!

If on the 21 Day Fix- Use your containers to portion out your green and your yellow.  Slice 3 oz of the meatloaf for a red. 


Lean Turkey Zucchini Lasagna


Ingredients 

1.5 lb. extra-lean ground turkey
2 cups basil marinara sauce (I use Trader Joe's brand)
2-3 large zucchinis- sliced thin, lengthwise to make the noodles
1.5 cup reduced-fat cottage cheese
2 egg white
1.5 cups reduced-fat mozzarella
Seasonings for meat such as garlic powder, onion powder, or cumin. Try the 21 Day Fix Mediterranean Seasoning

Directions

Preheat oven to 350 F.
Season ground turkey and cook in a nonstick skillet. Add marinara to create the meat sauce and stir.
Mix cottage cheese with egg whites in a separate bowl.
In an 8 X 10 dish or small foil tin, layer zucchini, meat sauce, and Thin layer of  of cottage cheese mixture. Continue to fill your pan.
Add one final layer of meat sauce to the top, then finish with 1/4 cup mozzarella.
Bake for 45 minutes or until cheese browns a little.

One serving is 1-red, 1-blue, 1- green if you are following the 21 Day Fix

Crock Pot Chicken Tacos! Hint: If you make a little extra of the chicken, you can make enchiladas with the left overs!


Ingredients
6-8 Chicken Breasts
1 Can Chicken Broth
1 Can Rotel Tomatoes and Peppers
3 Tbsp Taco Seasoning

Directions
Cover and cook on low 6-8 hours.  When finished, shred chicken with a fork.  
Serve in taco shells with shredded lettuce, tomato and reduced fat shredded cheese. 

Serve with your favorite steamed veggie OR make a taco salad instead!

Use your Red container to portion out your chicken, 2 small corn tortilla as your yellow and fill up on tomatoes and lettuce in your green. you can add one blue of shredded cheese



Crock Pot Chicken Eat Clean Enchiladas


Ingredients
Left Over Chicken from Taco Night
1 Cup Onion- Diced and sauteed
1 Package Corn Tortillas
1 Can Cream of Chicken Soup (Fat Free)
1 small container of Reduced Fat Sour Cream
1 Cup Chicken Broth
2 Cups Reduced  Fat  Shredded Cheddar Cheese

Directions
Preheat over to 350. 
In a large bowl mix together sauteed onion, 1 cup cheese and chicken.
Spray an 8x10 baking dish with spray.
Begin filling each tortilla with the chicken and rolling it up and placing in the pan. (getting your tortillas warm in the microwave will help prevent cracking)
When your pan is full, put the can of Cream of Chicken Soup, Sour Cream and Chicken broth in a large bowl and mix well. 
Pour sauce over the top of your enchiladas.
Top with cheese.
Option to sprinkle a little chili powder over top.
Bake for 45 minutes. 

Serve topped with lettuce and tomato!

Turkey Meatballs and Whole Wheat Spaghetti


Ingredients
1 pound lean ground turkey
1/2 cup oats (I put mine in the blender or food processor to make a little finer)
2 tbsp 21 Day Fix Mediterranean Seasoning (see my blog post with this recipe click here) http://dealdiehl.blogspot.com/2014/03/21-day-fix-mediterranean-seasoning.html
1 egg
Salt and Pepper to taste
1 Jar of your Favorite Marinara Sauce
1 package whole wheat, quinoa or rice pasta- Cooked

Preheat oven to 400 degrees. Place turkey in a bowl with the oats, seasonings and egg. Mix until incorporated, but do not over mix. Over mixing will result in a really tough meatball. Take and make a meatball that is about 1.5 ounces in size. This should make 15 meatballs total. Place on a cookie sheet sprayed with cooking spray. Bake for 35-40 minutes or until the temperature of the center of your meatballs is 165 degrees.
Once cooked, place meat balls in a pot with the marinara and cook over medium low heat until sauce is warm 
Serve three meat balls over cooked pasta (1/2 cup is a serving of pasta!!!). Add a dash of Parmesan cheese if desired. 

Lean Beef Chili      

                                
1.5 pounds lean, ground beef
1 medium onion- diced
1 Tablespoons minced garlic
2 cans of Rotel Tomatoes and peppers
1 can of kidney Beans, drained and rinsed
2 Tablespoons Chili Powder
2 Tablespoons 21 Day Fix Smokey Southwestern Seasoning Get this seasoning recipe
Salt and Pepper to taste
1 tsp olive oil

Directions
Heat olive oil in a large pot on medium-high heat and add diced onion and minced garlic. Cook until the onion is translucent.

Add beef, stir and cook until no longer pink.

Add tomatoes and beans and chili powder and seasoning mix to the pot. Stir until well mixed.

Bring to a boil and then simmer for one to three hours, stirring occasionally (the longer this cooks, the better the flavor will develop.. this is a good one to put into the crock pot on low for 4 hours... after you have browned the meat).

Top with chopped green onions, diced avocados, reduced fat sour cream or reduced fat shredded cheese.

Serve with warm corn tortillas.
















Tuesday, August 26, 2014

9 "Health" Foods That Are Not So Healthy!


If you have a cheat meal or eat unhealthily every so often, that isn’t so bad (we try and follow the rule of eating an 80% clean diet). But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?
Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.


Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.
Frozen Diet Meals
Frozen dinners are not as healthy as they advertise.  These things make me cringe. They are convenient and save time, but you can make your own meals ahead of time to save time and money. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options.  Need ideas for your own meal prep day click here Meal Prep Day!?  
Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.
“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt and other not-so-natural ingredients, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar and other chemicals.”
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.
Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.
Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this Chocolate Protein Brownie  that’s lower in calories and higher in fiber and other good-for-you components. Or, Blueberry-Vanilla- Orange Protein Muffins if you’re looking for a real fruit and fiber boost.
Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.
Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.
Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.
Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.
Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

Written by Amanda Meixner of for Team Beachbody!