Wednesday, April 29, 2015

Tropical Banana Ice Cream- 21 Day Fix Approved


Tropical Banana Ice Cream- 21 Day Fix Approved

I sometimes get the craving for ice cream.  I also don't want to blow my nutrition!  So I make this!  Tropical Banana "Ice Cream" with Mini Chocolate Chips!  It is delish and it satisfies my ice cream craving and one serving is only 1 purple and 1 orange! 


21 Day Fix Approved- Tropical Banana "Ice Cream"



Ingredients

2 large, ripe bananas
1/4 cup plain coconut shreds 
2 tablespoons mini chocolate chips
¼ teaspoon vanilla extract
dash of cinnamon
sea salt to taste

Directions

1.  Cut the bananas into small chunks and freeze until solid, at least 1-2 hours. Transfer the bananas to a very strong blender or food processor and blend until smooth and creamy. This will take a few minutes and may require periodic pauses and scraping down the sides.  When you see a  a thick, creamy ice-cream texture you are done. 

2.  Transfer the mixture to a bowl.  Add in the coconut, chocolate chips, vanilla, cinnamon and salt and stir together well. 

3.  You can serve and eat immediately, or refreeze and serve later. 

If you are on the fix this makes 4 servings.   One serving is 1 purple and 1 orange.  

Need help on the 21 Day Fix?  Send me a message to smdiehl03@gmail.com with "21 Day Fix Help" in the subject line and let's chat! 

Thursday, April 16, 2015

Split Pea Soup With Ham- 21 Day Fix Approved


Split Pea Soup With Ham

There is just something so comforting as knowing you have something yummy cooking in the crock pot.  Usually as stew or soup for me.  Split Pea and Ham or Bean and Bacon are two that I love to have on days like this with a crusty piece of bread and butter.   This can be served on the 21 Day Fix Meal Plan as well.   If you are a soup lover, you must also try this Broccoli Cheddar Soup- 21 Day Fix Approved!!!

Crock Pot Split Pea Soup- 21 Day Fix Approved

Ingredients
1lb  ham cubed in to 1" chunks (trim off the fatty parts)
1 1/2 lbs of dried split peas
3 chopped carrots
1 large chopped onion
3 minced garlic cloves
1 teaspoon cracked pepper
2 teaspoons Himalayan salt
1 teaspoon dried thyme
1 tablespoon olive oil
Directions
Rinse, drain and pick over your peas. Add peas to crock pot, cover with 3″ warm water with a tsp of salt and turn crock pot on high. Add ham and cover. Saute carrots and onions in olive oil until lightly browned, add minced garlic and saute for one minute longer. Toss sauteed goodness over ham and pea mixture. Add salt, pepper and thyme. Stir and replace lid. Option to add 1 bay leaf. 
Set it on high and forget it. Come back 6 hours later, remove the bay leaf if used and serve yourself a bowl of total comfort and yummy-ness! Serve with some crusty bread and a little butter. Enjoy.
If you want to have this on your 21 Day Fix Meal Plan 1 generous cup would be 1 Red, 1 Yellow and 1/2 Green and 1 tsp.  (Peas are a legume so they are counted as a yellow).

Do you need help with your Meal Plan on the 21 Day Fix?  I am a CERTIFIED Nutrition Specialist and can help.  Email me at smdiehl03@gmail.com and lets chat!

Thursday, April 9, 2015

Plyo- Take Care of Your Joints!


The Surface You Jump on Impacts Your Joints!

The type of shoes you use and the surface of the floor you work out on is important and makes a difference when doing any kind of plyometric move.  



True story.

At home I use 2" wrestling mats to work out on. I have worked out to INSANITY and PiYo back to back and I have gone "all out". On these mats I work out bare foot. It strengthens my feet and I my form is always more correct barefoot. I always feel awesome after these workouts and I never have achy knees and hips.
I teach at two different gyms. One has a laminate wood floor with some give, the other is concrete floor with sheet vinyl over top, no give.
The day after teaching on the laminate floor, I can notice a bit of a difference in my hips and knees, but it isn't too terrible.
Days after teaching on the vinyl cover concrete floor my knees and hips still ache.
I use low profile almost barefoot shoe for both. Anything else and I chance rolling my ankle.
Tonight I am taking and teaching on my Beachbody Plyo Jump Mat to see if that makes a difference. I am sure it will. It is 1/2" thick and has a nice give and a nice surface to jump on for INSANITY.

Jump Mat from Beachbody- Also an excellent Yoga Mat



What do you use to minimize the impact on your joints while doing Plyo? Take care of yourself! It is important!

Want your own Beachbody Jump Mat? 

Want your own Beachbody Jump Mat (also a great Yoga Mat?) Click to order one here