Turkey Lettuce Wraps

Guys! Wait until you see all these recipes in the fix extreme book!!! OHHH MEEE GOD!

Ingredients: makes 6 servings ; 1 wrap each 

1.5 lbs ground turkey

1 tsp. garlic powder

1 tsp. ground cumin

1/2 tsp. seat salt/Himalayan salt (mineralize) from the ultimate reset

1 tsp. chili powder

1 tsp. paprika

1/2 tsp. dried oregano 

1/2 medium onion, chopped finely 

1/2 g. bell pepper, chopped finely

3/4 cup water

3/4 cup tomato sauce, no sugar added; 4 oz. 

6 large lettuce leaves, washed, dried

1 medium tomato, chopped

1 cup fresh cilantro

Directions: 

1. Heat large nonstick skillet over medium heat. Add turkey, cook, stir frequent for 5 minutes, or until no longer pink.

2. Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.

3. Add onion and pepper; cook, stir frequently for 4-5 minutes, or until onion is translucent.

4. Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook, covered 10-12 minutes.

5. Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro. 

                                 

                                                        Turkey Lettice Wrap

How to Test for Yeast

Lately I have pretty tired when I wake. I was getting my normal allotted time of sleep and still tired? No way is this correct. Something has to be wrong with me. I've learned to listen to my body when I just don't feel right. I got to stumbling across this article on the internet, it's titled "Yeast: The Hidden Cause of Your Exhaustion" I'm going to go into a little more of details, but it got me thinking could this be me. Which is why I want to share with you, maybe this is you too maybe it isn't, but I know many people who say they are tired, bloated, etc. and can be the healthiest people alive. If you know someone feeling like this please share this post with them.

You could have a problem if you have one or more of these symptoms.

General Symptoms-

Chronic fatigue

Loss of energy

General malaise

Inability to concentrate

Irritability

Gastrointestinal Symptoms-

Bloating and gas

Intestinal Cramps

Itching in anal region

Diarrhea or constipation

Urinary Symptoms-

Yeast infections

Frequent bladder infections

Irritable bladder (interstitial cystitis)

Immune System Complaints-

Allergies

Sensitive to certain foods

Low immune function

Past History of-

Chronic yeast infections

Chronic antibiotic use for infections/care

Using of oral birth control pills/steroids

IBS

Eczema or psoriasis

Other Symptoms or Conditions- 

Menstrual irregularities like pain, bleeding, etc.

Depression

Thyroid dysfunction

Craving for foods rich in carbohydrates or yeast

Toenail fungus

Take the yeast test! 

Do this within 30 minutes of waking up.

You'll need a clear glass of water and your spit. Do not cough anything up. Make sure you do this first before you do anything. Next, you wait for 15 minutes. How do you know the results?? If your saliva floats on the top it is normal.  BUT if you see it cloudy and sink to the bottom, there could be colonies of yeast. You could also see the saliva at the top with tiny strings that looks like jellyfish. 

This is not 100% accurate, so if you do believe this is you, you need to consult with your doctor. They will be able to do a better test. How can you help fight it? Cut out yeasts fuel....skip sugary fuel, cut back on starches. Focus on foods with high-fiber content. 

21 Day Fix Success Story

I just have to give a quick shout out to my girl/fellow coach Haley. I first met her friend through Instagram she joined & said her roommate may be interested. Haley emailed me a few days later and the journey began. At the time she was working out to Focus T-25 abs said she wanted finish it all the way through and the do the 21 day fix. So that's what we did.

 And let me tell you from day one I knew this girl was going to be a rockstar and she totally KILLED it in the challenge group. Not only did she get herself motivated, but she was a huge motivator to all the other girls in the group. She was engaged daily, keep the group fun/exciting, and really cheered the girls on when they felt like they were struggling.

So, when she sent me her results in just three weeks I had to share her results & what she thought out the whole process. 

Congrats girly!!! In so proud of you! You are proof that this system works & with hard work/dedication you can see the results!!!

Haley: Here are my before/after pics! I decided to use my new bathing suit as my modeling outfit hehe I started the program at 135.7lbs and ended at 128.0! I lost 7.7 lbs :D Inches I started at 165.2 in. and ended at 155.6 inches, I lost 9.6 in. :) I feel amazing. and I learned so much about how much what you are eating really affects your progress. I am in love with this program and I am definitely going to repeat it in a couple weeks. In the mean time I will continue to eat clean best and I can, I am still using my containers to get portion sizes. ;) I think I was stuck at a plateau when I was doing T25 and what I really needed was this eating plan. It just made everything so simple and easy (and delicious). I can't say enough about this program. Thank you for all of your help and inspiration through these past 21 days :) :)

 

1. Describe yourself before the 21 day fix? I thought I was happy with were I was fitness wise. I had just completed T25 which I liked a lot but I noticed after the first month or so I had hit a plateau with my results. Nothing was really changing, I was fine with where I was, but I was not at my goal. I assumed I would just continue on to another program and the results I wanted would come eventually? I also thought I was making decent choices food wise and that I was doing well enough.

2. What made you decide to sign up for the challenge? I had seen some other people's results which was intriguing. But I also really wanted to see what this whole eating plan was about. I wanted to see if the way I was eating was really impacting my progress, so I decided to give it a shot.

3. What were you expecting at the end of the 3 weeks? I was expecting to see some sort of change in my body, I wasn't sure how much or how little but I was hopeful. A small part of me was also expecting to be hungry haha I thought at the end of the 3 weeks I might be starving and just stuff my face with everything (that didn't happen thank god!)

4. How did you feel after week 1? At the end of week 1 I was feeling pretty accomplished. It went by quite fast and I LOVED having my food already prepared where I can just grab it or pack my lunch box and head to school for the day! I was also sore (in a good way!) I was a bit tired but after a good nights sleep over the weekend and yoga on Sunday I felt rejuvinated and ready to see what week 2 would bring.

5.Was this program anything like you expected? Yes and no. Yes in that it gave me results and helped me to understand what proper nutrition REALLY is and how much it does affect your progress. No, in that I thought I would be hungry. Those containers look so small, but it is a lot of food. I was hungry the first day or two but my body adjusted and I am so happy I didn't cave in and have an extra snack :)

6. What were you first thoughts on this program? My first thoughts were that it sounded so simple. Something I could do with my busy schedule. I was a little intimidated to have to prep my entire meals for a week at first (it got easier as I went on). Also, the fact that the workouts were only about 30 min each sounded perfect.

7. If you could give advice to others considering it what would you say? It is so worth it! I think this is the best program I have completed. Don't get me wrong I love the other Beachbody programs, but this one really simplified the whole eating and nutrition part. It also helped me break alot of bad food habits I had. If that is something you struggle with or are curious about, definitely try it. I have finished the program and I am still using my containers and making choices that reflect what I learned while doing the program. The results are addictive. Stick it out and you won't regret it.

Interested in learning more about the 21 day fix or what a beachbody challenge group is? Ready to join my next one? Please take a moment to fill out the application below and I will get back to you as soon as possible! If you have questions feel free to e-mail me: alyssayourish@gmail.com

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Peanut Butter & Banana Muffins SKINNY STYLE

I can't tell you how much I love Pinterest for recipe ideas! And turning your favorite dishes into healthy. I have to show up with an idea of what I want or I can be lost on there for hours; thinking of what I want to make next week!!!!

What you need:

-1/2 cup (~1 medium) very ripe banana

-1/2 cup all natural peanut butter

-2 tablespoons agave nectar or honey

-1 teaspoon vanilla extract

-2 tablespoons brown sugar, lightly packed*

-1 large egg

-1/4 teaspoon salt

-1/2 teaspoon baking soda

-1/4 teaspoon baking powder

-1/3 cup + 1 tablespoon oat flour (regular oats that have been blended or processed)

-1/3 cup old fashioned oats**

-1/3 cup dark chocolate chips

 

How to make:

 

1. Preheat the oven to 425 degrees F. Spray the 7-8 cavities with nonstick spray and fill the other ones halfway up with water (ensures even baking).
2. Do not use muffin liners.
3. Remove the banana peel and mash well using a fork. Measure the banana after it has been well mashed.
4. In a large bowl, using hand mixers, cream together the mashed up banana, peanut butter (do not warm up), agave or honey, vanilla extract, and brown sugar.
5. Beat until completely combined. Beat in the egg.
6. Beat in the salt, baking soda, baking powder, and oat flour.
7. To make oat flour, take oats and pulse them in a blender or food processor until they are in a flour like consistency. Make sure to measure the oat flour AFTER blending and not before or the amounts will be off.
8. Beat just until combined.
9. Stir in the old-fashioned oats and the dark chocolate chips.
10. Using a cookie scoop, scoop two full scoops of the dough into each muffin cavity. If you want larger muffins only fill 7 of the cavities. If you'd rather have more muffins fill up 8.
11. Bake at 425 degrees for 4 minutes. Reduce the heat to 350 degrees and bake for another 6-7 minutes.
12.  Slightly under-baking these muffins makes them taste way more moist and light. If you don't like that though, bake them a little longer, just watch them carefully so they don't burn.

*If you want your muffins sweeter, increase brown sugar by 1-2 tablespoons. **Make sure oats are certified gluten-free to have a gluten-free muffin.