Sunday, March 29, 2015

Chocolate Chip Protein Cookies- 21 Day Fix Approved


Chocolate Chip Protein Cookies- 21 Day Fix Approved


These are chocolate chip protein cookies satisfy my sweet craving, but are packed with protein and will help rev up my metabolism. They are also 21 Day Fix approved so I can stay within my containers for the day. 

Who says eating to loose body fat has to be boring? 

21 Day Fix Approved
Chocolate Chip Protein Cookies- 21 Day Fix Approved

Ingredients
1-1/2 cups wheat flour
2 cups whey protein (I used vanilla flavor)
1 tsp baking powder
2 tsp  cinnamon
Pinch of salt
1-1/2 cup low fat cottage cheese
1/2 cup honey
1/4 cup coconut oil, melted
1 egg
1 tsp vanilla
1/3 cup almond milk
1 cup old fashioned oats
1/2 cup mini chocolate chips
1/2 chopped walnuts

Directions
1.  Preheat oven to 350 degrees. 
2.  Ina large bowl mix flour, whey, baking powder, cinnamon and salt together.
3. In a separate bowl, mix cottage cheese, honey, egg, vanilla and almond milk. 
4.  Add the wet ingredients to the dry and mix well. 
5.  Stir in the oats, chocolate chips, and walnuts
6.  Drop by tablespoon full on greased cookie sheet and bake for 12 minutes or until done. 
7. Remove from cookie sheet and cool on a cookie rack. 

Two cookies are 1-Red, 1-Yellow and 1 - tsp. 

Thursday, March 19, 2015

3 Day Refresh- Veggie Stir Fry Recipe


3 Day Refresh 

3 Day Refresh Kit from Beachbody


The 3 Day Refresh from Beachbody is a way to break free from your unhealthy eating habits that were not supporting your health and weight loss goals.  I try to do this every month or so give my body a "tune up" and keep my metabolism revved up.   You actually get to eat food so you don't feel like you are depriving yourself or starving during these 3 days.

This kit contains:  -Vanilla Fresh- a vegan protein shake that tastes great
                              -Fiber Sweep Drink- A gentle and natural  drink with soluble and insoluble fibers.
                              -3 Days worth of Shakeology
                              -Instruction manual with recipes.

This is one of my favorite dinner recipes while on the 3 Day Refresh.  I add some zucchini to this as well because I love it and it goes well with this recipe.

Veggie Stir-Fry   

(makes 1 serving)

1/2 tsp olive oil
1/2 clove  garlic
1/2 tsp grated fresh ginger
1/2 cup green beans
1/2 cup zucchini
1/2 cup sliced fresh carrot
1/2 cup sliced fresh red bell pepper
1/4 tsp Himalayan salt
2 Tbsp vegetable broth

Directions
1.  Heat oil in medium skillet over medium heat; add garlic and ginger.
2.  Cook, stirring frequently for 1-2 minutes or until fragrant.
3.  Add green beans, zucchini, carrot, bell pepper, salt and broth.
4.  Cook for 5 to 7 minutes, or until vegetables are tender-crisp.

I hope you enjoy this recipe.  It can be use for the 21 Day Fix as well.  Just fill up your green container with your cooked veggies and count it as a green!

Questions about nutrition, exercise or weight loss? I am here to help!  email me at smdiehl03@gmail.com with "Fitness Help" in the subject line and we can chat about your goals!

Wednesday, March 11, 2015

Eat Clean- 21 Day Fix Approved- Crock Pot Chicken Tacos!


Eat Clean- 21 Day Fix Approved- Crock Pot Chicken Tacos! 


I love love love Mexican food, but it rarely fits into my nutrition plan.  These chicken tacos are fantastic and will satisfy that Mexican food craving with out busting your nutrition for the week.  This makes enough yummy chicken that you can have this all... Making it the perfect make-ahead meal for meal prep day.   Serve with crunch or soft tortillas!

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

Directions
Place chicken, Rotel, Broth and seasoning in the crock pot. Cover and cook on low 6-8 hours.  When finished, shred chicken with a fork.  
Serve in taco shells or tortillas 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

Tuesday, March 3, 2015

Eggs! This Amazing Little 21 Day Fix Approved Red Container Option



Eggs!  This Amazing Little 21 Day Fix Approved Red Container Option

I love eggs.  Are packed with some great nutrients and protein and can be cooked in a variety of ways.  




Chicken eggs are the most commonly eaten eggs. They supply all essential amino acids for humans (a source of 'complete protein'), and provide several vitamins and minerals, including retinol (vitamin A), riboflavin(vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Although not as abundant as red meats, eggs are a source of Coenzyme Q10 depending on how they are prepared.

All of the egg's vitamins A, D, and E are in the egg yolk. The egg is one of the few foods to naturally contain vitamin D. An egg yolk contains approximately 60 calories (250 kilojoules); the egg white contains about 15 calories (60 kilojoules). A yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs). The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

The diet of the laying hens can greatly affect the nutritional quality of the eggs. For instance, chicken eggs that are especially high in omega 3 fatty acids are produced by feeding laying hens a diet containing polyunsaturated fats and kelp meal. Pasture-raised free-range hens which forage largely for their own food also tend to produce eggs with higher nutritional quality in having less cholesterol and fats while being several times higher in vitamins and omega 3 fatty acids than standard factory eggs. Focusing on the protein and crude fat content, a 2010 USDA study determined there were no significant differences of these two macronutrients in consumer chicken eggs.  

Cooked eggs are easier to digest, as well as having a lower risk of salmonella.

Here are a couple of my favorite egg recipes that are all 21 Day Fix Approved- 





Enjoy this awesome 21 Day Fix Approved Red Container Option!